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Get Racked
Sometimes just getting into the front rack position can be a challenge. Making sure you prep and stretch your lats, thoracic spine, chest and traps can help you achieve proper position. Being able to hold the bar on your frame in this position changes everything for the front squat, squat clean, jerk and thruster. It is a must when it comes to efficiency and safety.
________________
Workout:
rest day
Get Racked
Sometimes just getting into the front rack position can be a challenge. Making sure you prep and stretch your lats, thoracic spine, chest and traps can help you achieve proper position. Being able to hold the bar on your frame in this position changes everything for the front squat, squat clean, jerk and thruster. It is a must when it comes to efficiency and safety.
________________
Workout:
rest day
Weblebrity
Pat "Manimal" Barber with some of his fans.
With the growth of CrossFit over the years main stream media is starting to take notice. Check out ESPN for a daily recap of the games. What is next? CrossFit on network tv? A CrossFit reality show?
__________________
Workout:
Complete as many rounds as you can in 20 minutes of:
2 Big Box Jumps
3 Heavy Thrusters
4 Heavy Kettlebell Swings
Programming note: Complete on a one minute interval adding one rep per round. For example, round two starts at one minute and is 3 Box Jump, 4 Thrusters, 5 Kettlebell Swings. If you miss the interval before 20 minutes, immediately return to 2,3,4 and work back up.
Weblebrity
Pat "Manimal" Barber with some of his fans.
With the growth of CrossFit over the years main stream media is starting to take notice. Check out ESPN for a daily recap of the games. What is next? CrossFit on network tv? A CrossFit reality show?
__________________
Workout:
Complete as many rounds as you can in 20 minutes of:
2 Big Box Jumps
3 Heavy Thrusters
4 Heavy Kettlebell Swings
Programming note: Complete on a one minute interval adding one rep per round. For example, round two starts at one minute and is 3 Box Jump, 4 Thrusters, 5 Kettlebell Swings. If you miss the interval before 20 minutes, immediately return to 2,3,4 and work back up.
The CrossFit New Year
Dustin during yesterday's WoD.
With the 2011 CrossFit Games behind us the new year begins. The end of this culminating event allows us to reset, refocus and start anew. We can analyze the data and make modifications or refinements to our training. It is time to look back over the last year with objectivity and see where we succeeded and where we fell short.
What would you like see yourself accomplish before next years Games? What will it take to get there?
___________________
Workout:
Deadlift
1-10-1-20-1-30
The CrossFit New Year
Dustin during yesterday's WoD.
With the 2011 CrossFit Games behind us the new year begins. The end of this culminating event allows us to reset, refocus and start anew. We can analyze the data and make modifications or refinements to our training. It is time to look back over the last year with objectivity and see where we succeeded and where we fell short.
What would you like see yourself accomplish before next years Games? What will it take to get there?
___________________
Workout:
Deadlift
1-10-1-20-1-30
Encore!
Mark waving to the crowd.
Let's hear it one more time for Mark! Enough can not be said about him.
__________________
Workout:
10 rounds of:
5 Handstand Push-ups
10 Pistols
10 Pull-ups
Encore!
Mark waving to the crowd.
Let's hear it one more time for Mark! Enough can not be said about him.
__________________
Workout:
10 rounds of:
5 Handstand Push-ups
10 Pistols
10 Pull-ups
