The CrossFit Affiliate community is an amazing collection of like minded people. Spending time with the crew from Finland was great. Despite the language differences, we found out we are more alike that not.
Congratulations Mikko! See You Next Year!
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Workout:
WE ARE CLOSED for a Kelly Starrett Movement and Mobility Cert
WE ARE OPEN SUNDAY 8AM CLASS ONLY
Last weekend at the CrossFit games the performances of all the athletes were incredible. The heart and determination was inspiring. There were so many outstanding performances that picking only one would be hard. Kristin Clever Jerking 205 pounds, Chris Spealler carrying a wheelbarrow with 600 pounds (and snatching near body weight 21 times), Rich Fronning Jr climbing the rope with no legs, and Annie Thorisdottir's Knees to Elbows. There are countless more. What's your most memorable moment?
Post your favorites in comments.
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Workout:
Rest Day
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SCHEDULE NOTICE:
Saturday No Classes at the Gym.
Sunday 8am Class only.
If you are interested in meeting at the beach for a Saturday Workout Post to comments.
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REMINDER:
There is still room in thisweekend's Tony Blauer Seminar for those interested.
The complexities we find in learning lifts is often daunting. So many parts to put together. Keeping the arms long, waiting to shrug, receiving the bar. To learn the lifts we try and use simple progressions. Each piece an essential part of the whole. Learning the individual part of the movement allow us to eventually put all of the puzzle pieces together.
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Workout:
Complete as many rounds as possible in seven
minutes of:
315 pound Deadlift, 7 reps
20 meter Sprint
14 One legged squats
21 Double-unders
20 meter Sprint
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"I would much rather have regrets about not doing what people said, than regretting not doing what my heart let me to and wondering what life had been like if I'd just been myself."
-Brittany Renee
The CrossFit Games season is over. For the athletes it's time to rest and recover. The intensity of CrossFit is often felt by the body. Sore muscles, sensitive hands etc. The intensity of CrossFit is also felt on the mind. Resting is an essential part of getting the most out of CrossFit. The better the rest and recovery, the better prepared we are for the next workout.
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Workout:
For time:
Run 1200 meters
63 Kettlebell swings, 1.5 pood
36 Pull-ups
Run 800 meters
42 Kettlebell swings, 1.5 pood
24 Pull-ups
Run 400 meters
21 Kettlebell swings, 1.5 pood
12 Pull-ups
I would argue composure could be added as the 11th general physical skill. It is one of the greatest attributes we get to practice in CrossFit.
When there was money, pride, pressure and hard tasks on the line this years CrossFit games champions kept theircool and remained focused. One of the many things I am taking away from this years CrossFit games is that composure is critical.
-Coach D
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Workout:
"Amanda"
For time:
9-7-5
Muscle up
135 lb Squat snatch
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REMINDER:
There is still room in this weekend's Tony Blauer Seminar for those interested.
This years CrossFit Games were amazing. All of the athletes who qualified were put to the ultimate test over the three days. The winners needed to be well rounded athletes with a diverse skill set. Every year the CrossFit Games has a unique feel. This year was nodifferent. The breadth and depth of this years programming made for some epic competitions. Any and all chinks were tested.
Congratulations to all the winners!
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Workout:
Rest Day
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REMINDER:
There is still room in this weekend's Tony Blauer Seminar for those interested.
CrossFit can be responsible for significant changes in your health, fitness, and life. How has doing CrossFIt changed your life?
Are you watching the live feed of the CrossFit Games? You should be
Don't forget we are closed tomorrow see you all Tuesday
Workout:
50-40-30-20-10
Push up
Sit up
The pressing movements finish with the load stacked over the shoulder, the shoulder over the ribs, and the ribs over the hips, hips over knees, and knees over feet. The load would slice you right down the middle. Often do the poor stabilization strategy, or flexibility issues this position is hard to get into. Work hard finish locked out at every joint.
Are you watching the live feed of the CrossFit Games? You should be
Don't forget we are closed Monday
Workout:
Four rounds for time of:
Run 800 meters
15 Thrusters
Getting strong takes a lot of hard work and mental fortitude. Balancing getting strong while also trying to develop your speed, accuracy, agility, balance, coordination, flexibility, stamina, endurance, and power is a whole other world. The CrossFit world. And that is what we try to do day in and day out, prepare you on every level.
Are you watching the live feed of the CrossFit Games? You should be
Don't forget we are closed on Monday
Workout:
Shoulder Press 15 RM X 15 reps
20 Pull-ups
Push Press 15 RM X 15 reps
20 Pull-ups
Push Jerk 15 RM X 15 reps
20 Pull-ups
Work at a pace that allows for max load. Complete each round of pull-ups in as few sets as possible.
The load for the presses should increase from the shoulder press to the push press to the push jerk. The progression of these presses is from lesser to greater functionality, max load, metabolic stimulus, and total body involvement.
