Muscle-up
The muscle-up is one of the CrossFit movements everyone wants. What are the three most important things you need to get a muscle-up?
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Workout:
"Hard Cindy"
Complete as many rounds as possible in 20 minutes of:
5 Weighted pull-ups, 35 pounds
10 Push-ups with feet on 30" box
15 Squats holding a 45-pound plate
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3 X 15 = 45
World Class Fitness in 100 words
Eat meat and vegetables, nuts and seeds, some fruit, little starch and no sugar. Keep intake to levels that will support exercise but not body fat. Practice and train major lifts: Deadlift, clean, squat, presses, C&J, and snatch. Similarly, master the basics of gymnastics: pull-ups, dips, rope climb, push-ups, sit-ups, presses to handstand, pirouettes, flips, splits, and holds. Bike, run, swim, row, etc, hard and fast. Five or six days per week mix these elements in as many combinations and patterns as creativity will allow. Routine is the enemy. Keep workouts short and intense. Regularly learn and play new sports.
We follow a 3 on 1 off program of functional movements exicuted at high intensity, we perscribe the zone diet to our clients and that is it. SImple and effective.
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Rest Day
New Year
Happy 2014! May it bring everyone heath, happiness and fitness beyond your wildest dreams.
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Workout
Ring Dip 3-3-3-3-3-3-3 adding weight
then,
Teams of 4 complete 12 rounds for time. Each athlete must do 3 rounds and then tag the next team member:
10 Deadlifts, 275/185 lbs
50 Double-unders
Stand Tall, Walk Proud
- Say your goals out loud. If you don't let other people know about your goals, they won't be able to support you to reach them. Your trainers, fellow athletes, and family can all help you reach your goals if you let them.
- Be specific about your goals. You will be much more likely to meet a specific goal of "10 pull-ups in a row" than a vague desire to "get better at pull-ups this year."
- Timing is everything. There are times in life when an opportunity is open to you, and seize the opportunity if you can. For me, I knew that 2011 was my best chance to make it to the Games before my joint problems became too severe. It was also the right time in my family life and work life for me to become obsessive about training for a year.
- Be lucky. Sometimes luck comes your way, take advantage of it if you can.
- Don't be afraid to dream big. Failure is only a chance to try again.
- Don't be afraid that your goals are too small. The difference between Rich Froning's goals and yours is only a matter of degree.
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135 pound Clean & Jerk, 10 reps
then 5 rounds of
5 Pull-ups
10 Push-ups
15 Squats
135 pound Clean & Jerk, 10 reps
then 5 rounds of
5 Pull-ups
10 Push-ups
15 Squats
135 pound Clean & Jerk, 10 reps
Arms Help
Watchful
Air
Workout
5 rounds of:
200m run
35 pound dumbbell squat snatches, 12 reps
24 abmat sit-ups
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Holiday Schedule
Today and Sunday, Dec. 29: 8 a.m. and 10 a.m.
Monday, Dec. 30: Full schedule
Tuesday, Dec. 31: Last class at 12 p.m.
Wednesday, Jan. 1: 10 a.m. only
Thursday, Jan. 2 on: Full schedule
Arrived
Welcome a little Christmas baby to the CFSC family, strong work Laurie.
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Workout
21-15-9
95 Pound overhead squat
Burpee
* jump and touch something one foot above your reach for the burpee
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Holiday Schedule
Today: 8 a.m., 10 a.m., 12 p.m., and 3 p.m.
Saturday, Dec. 28 and Sunday, Dec. 29: 8 a.m. and 10 a.m.
Monday, Dec. 30 - Full schedule
Tuesday, Dec. 31 - Last class at 12 p.m.
Wednesday, Jan. 1 - 10 a.m. only
Thursday, Jan. 2 on - Full schedule
Flat Back
Laurie helping Haley
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Workout
With a 6-minute running clock complete
Three rounds of:
15 Pull ups
225 pound deadlift, 10 reps
With the remainder of the 6-minute clock, complete as many handstand push-ups as possible.
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Holiday Schedule
Today: 3 p.m. only
Friday, Dec. 27 : 8 a.m., 10 a.m., 12 p.m., and 3 p.m.
Saturday, Dec. 28 and Sunday, Dec. 29: 8 a.m. and 10 a.m.
Monday, Dec. 30 - Full schedule
Tuesday, Dec. 31 - Last class at 12 p.m.
Wednesday, Jan. 1 - 10 a.m. only
Thursday, Jan. 2 on - Full schedule