Friday 10.2.15 WOD NOTES
Max Effort Lower Mobility: 5min NOTES: Day 2 of Dr. Stu’s Lifestyle Challenge Mobility. Dynamic Warm up: 5min Strength: 15min Hang Clean (2RM – Hang Squat Clean) **complete as EMOM Warm Up: Min 0-5, Every 60sec Build: Min 5+, Every 90 sec. NOTES: Work as EMOM. Count clock up so that you can schedule out 60sec […]
10.1.15 Box Brief
Lifestyle Challenge Starts Today! Haven’t signed? Its not to late…. Write your name on the whiteboard at the box.
Thursday 10.1.15 WOD
Announcement Lifestyle Challenge Starts today! Click Here for more details Dynamic Effort Lower Mobility: Day 1 Lifestyle Challenge Strength Push Press (12×2 @ 75%) WOD Lifestyle Challenge Benchmark Capacity Test “15min Capacity Test” 5min max Cal Row 4min max Pull Ups 3min max STOH (135,95) 2min max KB Swings (70,55) 1min Max Front Squat (135,95) **Score […]
Thursday 10.1.15 WOD NOTES
Announcement Lifestyle Challenge Starts today! Click Here for more details Dynamic Effort Lower Mobility: 5min Over the next 30 days the Athletes will receive 2 points per day for completing the mobility listed. Athletes will receive the points for completing with class or on their own. Dr. Stu has gone to great lengths to shoot […]
9.30.15 Box Brief
Lifestyle Challenge Which nutritional plan is right for you?
Wednesday 9.30.15 WOD
Announcements • Lifestyle Challenge Starts October 1 • Nutrition Seminar 10.10.15 Explosive Strength Strength Snatch Complex (Build to a heavy in 5 rounds) **Power Snatch + Hang Squat Snatch + Squat Snatch WOD “Short….STOP!” 10-9-8-7-6-5-4-3-2-1 Power Snatches (95,65) Burpee Bar Hops $ Out 4×12 V-Ups
Wednesday 9.30.15 WOD NOTES
Explosive Strength Mobility: 8min 4min Shoulder prep + 4min Hip Prep, Coaches choice Dynamic Warm Up: 5min Strength: 15min Snatch Complex (Build to a heavy in 5 rounds) **Power Snatch + Hang Squat Snatch + Squat Snatch NOTES: Complete this as an EMOM. Set the clock to count 2min intervals. Let the Athletes warm up for the […]
9.29.15 Box Brief
Free Food! CrossFit Main Line – Ardmore Tuesday 9.29.15 5 – 7pm CrossFit Main Line – Wayne Wednesday 9.30.13 5-7pm Join Fresh Meal Plan at the Box to test out their meals before the Lifestyle Challenge begins. Not sure what nutrition plan works best for you? Paleo/Primal Whole 30 Macros Counting Fresh Meal Plan has […]
Tuesday 9.29.15 WOD NOTES
Announcements • Lifestyle Challenge Starts October 1 • Nutrition Seminar 10.10.15 Dynamic Effort Lower Mobility: 4min 2min each side 0:00 – 1:20 http://www.mobilitywod.com/daily/tuesday-september-22nd-2015/ Dynamic Warm Up: 5min Strength: 15min Back Squat (6×3 @ 55% Tempo 2-1-1-0) 2sec. decent 1sec. pause 1sec. accent No pause at the top NOTES: Why? • Improve body awareness and control through the lift […]
Tuesday 9.29.15 WOD
Announcements • Lifestyle Challenge Starts October 1 • Nutrition Seminar 10.10.15 Dynamic Effort Lower Strength Back Squat (6×3 @ 55% Tempo 2-1-1-0) 2sec. decent 1sec. pause 1sec. accent No pause at the top WOD “Diane” 21-15-9 Deadlifts, 225# / 155# Handstand Push-ups $ Out 3×15 GHD Barbell back Loaded Barbell Sit Ups https://instagram.com/p/y5olHynwo8/
