Friday 1.15.16 Box Brief
Sunday Recovery Yoga with Monika Brass starts January 17th at 1:00pm at the Ardmore location! The four-week session is free for our athletes, but space is limited so email jacy@crossfitbda.com to reserve your spot.
Friday 1.15.16 WOD
Max Effort Upper Strength Hang Power Clean (1RM ) WOD “The Far Side” 2 Rounds 1 Bear Complex (135,95,115,75) 15 Box Jumps (24,20,20,16) 2min Rest 2 Rounds 1 Bear Complex 15 Box Jumps 2min Rest 2 Rounds 1 Bear Complex 15 Box Jumps **1BC = (7) C +FS + PP + BS + BNP **BC does […]
Friday 1.15.16 WOD NOTES
Max Effort Upper Mobility: 5min Coaches Choice Dynamic Warm Up: 5min Strength: 12min Hang Power Clean (1RM) NOTES: Work as 12min EMOM, Min 1-3 complete x2 HPC at >30%. Min 3-5 x1 HPC 30-60%, Min 6+ build to a new 1RM How? Athletes need to stand to full extension, organize and then load hamstrings back to […]
Thursday 1.14.16 Box Brief
Happy 2016! We hope everyone had a great Holiday season filled with quality family time and good eats to toast another great year. Now its time to get back our focus and figure out our 2016 goals and your Main Line CrossFit family is here to help – gym oriented or not! The […]
Thursday 1.14.16 WOD
Dynamic Effort Lower Strength Back Squat (EMOM for 10min x3, from rack @ 65%) WOD “Tumilson” 8 Rounds For Time of: 200m Run 11 Dumbbell Burpee Deadlifts (60,45) **In honor of U.S. Navy Special Warfare Operator Petty Officer 1st Class Jon “JT” Thomas Tumilson, 35, of Rockford, IA, died on August 6, 2011 To learn more […]
Thursday 1.14.16 WOD NOTES
Dynamic Effort Lower Mobility: 5min Work both exercises, 20 flexions each way. 0:00-1:45 http://www.mobilitywod.com/daily/sunday-january-3rd-2015/ Dynamic Warm Up: 5min Strength: 15min Back Squat (EMOM for 10min x3 @ 65%, from rack ) EMOM for 10min x3 Back Squats, from rack @ 60% NOTES: Why? Timing rest periods insures that Athletes perform strength movements in fatigued state, working different muscle […]
Wednesday 1.13.16 Box Brief
Rethinking Weight Loss and the Reasons We’re ‘Always Hungry’ Q. What is the basic message of your book? A. The basic premise is that overeating doesn’t make you fat. The process of getting fat makes you overeat. Q. But we’ve all been told that obesity is caused by eating too much. Is that not the case? […]
Wednesday 1.13.16 WOD
Explosive Strength Skill Work EMOM for 8min 20sec. Max K2E 40sec. Rest **Score your round that has the lowest reps. **Beginners: Focus on good kipping mechanics, syncing kips together. **Advanced: Focus on clearly making contact with your knee and elbow each rep and shortening up the movement. WOD “CrossFit Open Prep #2” 18min AMRAP 75 […]
Wednesday 1.13.16 WOD NOTES
Explosive Strength Mobility: 5min Partner Mobility, 2min each. 0:00-2:35 http://www.mobilitywod.com/daily/tuesday-january-12th-2016/ Dynamic Warm Up: 5min Work in agility ladders. Suggested video below Skill Work: 8min EMOM for 8min 20sec. Max K2E 40sec. Rest **Score your round that has the lowest reps. **Beginners: Focus on good kipping mechanics, syncing kips together. **Advanced: Focus on clearly making contact with […]
Tuesday 1.12.16 Box Brief
Congrats to out Athletes that participated in the 2016 Wheelhouse Winter Games. The Main Line CrossFit placed 2 of the top five masters Athletes! Shannon Sofield Mike Shine Chris Connors Patrick Regan
