Thursday February 7th 2013

Coach Jenae helps Lauren with her dead-lift WOD Prep… Ladder drills X 5 min 3 sets of: 10 Kipping swings 1o OHS w/ pipe 5 pass throughs then… leg swings + arm rotation X 10 reps/each (forward/back/lateral) 1 min/each – banded shoulder distraction + external rotation 1 min/each – band assisted front rack + external rotation A. 3 sets of: 10 Good mornings (wide stance) rest 30 sec. 8/each...

Wednesday February 6th 2013

Iggy WOD Dead-lift Prep…. Leg swings X 10 reps (front/back/lateral) Inch worms X 10 reps 2 part samson stretch X 5/each Hamstring floss X 30 reps/each T-spine smash X 1 min Skill Work: 30 Double-under OTM X 5 Minutes Weekly Member Challenge # 8 3 Min AMRAP of Max reps Overhead squat (65/45) – Every time the bar is set down or removed from the overhead position athlete must...

Tuesday February 5th 2013

Jeff WOD Run prep…. 1 Min/each – foam roll IT band 1 Min/each – Couch stretch 1 Min/each – banded hip distraction 1 Min/each – barbell calve smash 1 Min/each – banded bully drill A. 3 Rounds (not for time) 60 sec Max rep double under rest 30 sec Max reps handstand push-up rest 30 sec 10 Box jump (pick a height which allows you to perform a re-bounding...

What Is Strength

Carmen showing the strength she has gained from her Crossfit journey “What Is Strength” By Rolla Salameh I could write fervently about what CF means to me, however, in my futile effort to narrow my thoughts to one common characteristic I thought about this, strength.  What is strength and what does it mean.  Is it the building of muscles to transform one into the almost perfect female/male? Is it...

Monday February 4th 2013

Rowing beauties  WOD Snatch Prep…. A. “Goat” Skill work – This is the last week we will be plugging in the “Goat” skill work into our weekly programming. After five weeks of consistent practice hopefully your weakness is now a strength, or at least less of a weakness. B. Burgner warm-up X 3 reps (45#/35#) 1) Down & up 2) Down & up + Elbows high & outside 3)...

Get To Know “Get Jacked” Challenger Dave Bilek

Dave with his wife Megan and their son Rowan The “Get Jacked” challengers are about to start week number four. This group of nine athletes have all shown some serious dedication and have made dramatic changes in their approach to their diet, their workouts and achieving “wellness”. I caught up with Dave who is a newer member at Ruination as well as the Crossfit methodology. Here is what he...

Protected: Week # 4 “Get Jacked Challenge” Programming

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