Friday June 7th 2013

  A classic video of Crossfit Total from the early days of Crossfit WOD Prep… Run 400 meters 10 min of shoulder, hip and hamstring mobility. Work on the areas you have the most difficult time with. Example: you struggle with getting into a tight position for a dead-lift or an Olympic lift. Here is the fix…. Hamstring floss for 20-30 reps each leg. With a lacrosse ball roll...

Thursday June 6th 2013

WOD Prep… 400 Meter run 3 Rounds 15 Air squat 10 Push-up then 400 Meter run Foam roll: quads, IT band, glutes, hamstrings, lats, spine 2 Min/each – couch stretch 15 PVC pass throughs Skill work – Ring drills (for 10 mins practice the following set) 10 – 20 sec. support or L-sit 10 – 15 ring dips 10 – 15 ring rows 3 – 5 skin the cat...

Wednesday June 5th 2013

TOMORROW THE GYM WILL BE CLOSED FOR THE REPAVING OF THE PARKING LOT. WE WILL BE RUNNING TWO MORNING CLASSES AND TWO EVENING FOR WEDNESDAY JUNE 5th 2013 ONLY. CLASS TIMES & LOCATIONS: 5:00 AM, 6:00 AM (On La Paz Rd. in between Mosquero Ln. & Pradera Dr. at the Track) 5:30 PM, 6:30 PM (On La Paz Rd. in between Mosquero Ln. & Pradera Dr. upper parking lot)...

Tuesday June 4th 2013

WOD Prep… Down and back drills Ladder drills Joint mobility 15-12-9 reps of Burpee OHS w/ PVC A. Three sets: Power clean 1.1.1.1.1 (rest 10 sec. B/T singles) rest 30 sec. Max unbroken reps of HSPU (strict), rest 10 sec. Max unbroken reps of HSPU (kipping), rest 2 min. B. AMRAP 10 min 600 Meter run 30 Thruster (95/65) 750 Meter row PumpFit The Intro… (10:00 min) 800 Meter...

Monday June 3rd 2013

Our strength program is done which means we will test Crossfit Total on Wednesday of this week. Hopefully we see some people shatter their PRs as we wrap up six weeks of getting strong. Our focus will now shift more into classic Crossfit programming where you will see Helen, Fran, Diane, Cindy and Kelly along with some other nasty couplets and triplets to test and improve your fitness. Have...

Saturday June 1st 2013

  First of the month partner “Painstorm” WOD (9:00 am Team WOD) In teams of two, with one person working at a time, complete the following for time: 100 Kettle-bell snatch (70/53) 400 Meter run (partner A completes 200 meters then partner B completes 200 meters) 200 Meter heavy ball carry (150/80) 400 Meter run (partner A completes 200 meters then partner B completes 200 meters) 300 Double unders...

Friday May 31st 2013

WOD Prep… 3 min (your choice run, row, AD, skip rope) 5 Mobilize shoulders and hips (foam roll hips (glutes), lats, spine) (With a band work banded distraction (shoulders), hip extension, floss hamstrings) A. OTM X 7 min 2 Snatch (135/95) – Perform a full snatch for each rep, the weight you use should be manageable and allow you to perform perfect mechanics B. For time: 21-18-15-12-9-6-3 reps Dead-lift...