Nov
30

Tuesday Attitude: Planning on doing Hero Week?

“Everyone has a plan until they get punched in the face.” -Iron Mike Tyson There are many newcomers to the CF family who aren’t sure what this Hero Week thing is. We select several CrossFit WODs -workout of the day- (click here and scroll to chart with pics for CrossFit Hero WODs) and complete them over… Continue reading »

4 comments

Nov
29

Monday morning countdown

30-25-20-15-10 Burpee Bar Touch, Box Jump, T2B

1 comment

Nov
29

Monday “Did you know…” Out of sight, out of mind…

…and then someone found it! You may have heard of the Great Pacific Garbage Patch…the enormous floating dump of trash, specifically plastic…in concentrations of 6:1 greater than plankton. From manufacturing to usage to disposal…plastic is bad news. This is a more specific view of the plastic in the Pacific issue…Journey to Midway. Do we know… Continue reading »

3 comments

Nov
28

Pie be-gone Sunday OC

Jump PU, Suicide, Box Jumps, Wtd T Rotations, Swing, Dot Drill/High Knee, B&TJump, Bicycle Crunch Timed round followed by OC 10/15 rep round 2x CF thanks everyone for making this another successful Thanksgiving Holiday weekend! Great push, fun time! Next stop…Hero Week.

6 comments

Nov
27

Satur…ooh, arg, uhmph

MB Twist, BC Drill, B&TSideJump, Alt SS, Tunnel Row, Sandbag Step Up, Wall Ball, Flutter Kicks, Quick Step, Lunge/Jump. End: High Knee/Plank Variations Just right to chase away the stiffness.

2 comments

Nov
26

Black Friday: Toys for Tots Hero WOD

Army Staff Sgt. Sean M. Flannery, 29, of Wyomissing, Pa.; assigned to 2nd Battalion, 502nd Infantry Regiment, 2nd Brigade Combat Team, 101st Airborne Division (Air Assault), Fort Campbell, Ky.; died Nov. 22 in Kandahar province, Afghanistan, of wounds suffered when insurgents attacked his unit with an improvised explosive device. 5 consecutive rds: 20 PullUps, 30… Continue reading »

1 comment

Nov
25

Thanksgiving 2010: Play like a Champion today!

Traditions: The awesome T’giving workout and crowd. Nice push folks! Send some positive mojo, chi, and/or ‘the force’ to Mike L to get him back in the gym asap! Entering and leaving, hit the sign. And of course, always play like Champion! Goblet Squat, Crunch/Lsit, DB Press, JJ/Skater, Alt Wtd Lunge, CrunchPunch, SlamBall, Thrust/Mtn Climb,… Continue reading »

1 comment

Nov
24

Wednesday Form: Clean it up

3 pics (top to bottom) 1) Dip (straight arms, load hips) 2) Drive/Shrug (straight arms, triple extension, pull tight) 3) Catch (high on chest, elbows up) 4) Improper form can be from lack of knowledge/ability or in some cases too light a load. Notice with proper load, Axl would not be able to bend his… Continue reading »

Leave comment

Nov
23

Phirst Phorm @ Phive: F-that

Form @ Five: Kipping Pull Ups and Hang Power Cleans (Recall: instead of standing around the table, practice some exercises!) click for video Workout: a) Sandbag Lunge, Box Drill, Burpee (over step), Upright Row, Side Hurdle b) JJ/Scissor Lunge, Dying Turtle, Jingle-Jangle, Box Jump, Rvg Plank Skills: 6 Push Up, 6 Sit Up, 6 Shoulder… Continue reading »

8 comments

Nov
23

Tuesday Attitude: Thanksgiving

“We can always find something to be thankful for, and there may be reasons why we ought to be thankful for even those dispensations which appear dark and frowning.” -Albert Barnes or “Effort is only effort when it begins to hurt.” -Jose Ortega y Gasset

Leave comment

Older posts «