Friday 8.28.15 Competitor WOD
Max Effort Upper Strength Front Rack Hold (3 x Max Time @ Body Weight) **Score total seconds of longest hold Strength Bench Press (5RM with Axel Bar + micro Band) WOD Happy 24th B-Day WOD Stephanie Siravo! 24,21,18,15,12,9,6,3 Calorie Row Strict Press (75,55) **No time cap Special Strength 3 x Max Reps Strict Ring Push Ups Special […]
9.27.15 Box Brief
DC council considers personal training bill BY QUANICIA ALSTON FRIDAY, JULY 31ST 2015 Crossfit CEO/Founder Greg Glassman discusses a proposal that would require all DC fitness instructors to meet educational requirements
Thursday 8.27.15 WOD
Announcement 9.26.15 – Nutrition Seminar & Cooking Demo Contact Jacy@CrossFitMainLine.com Dynamic Effort Lower Strength Deadlift (15×1 @ 85% 1RM ) **Do not touch and go WOD “Cheez Wiz” In 13min Complete: 3 Rounds 30 Sec. Max Sit Ups 15 Deadlifts (185,115) 400m Run **Score total sit ups and time in comments **Choose your DL weight carefully, […]
Thursday 8.26.15 On-Ramp
Announcement Starting September 19, 2015 On-Ramp will be held during the schedule below First Saturday of each month @ R5 Third Saturday of each month @ ML CLICK HERE TO VIEW THE NEW SCHEDULE @CFR5 On-Ramp Class #2 Skill Review: Air Squat New Skill: Squat Clean Front Squat Kipping Pull Up Sit Up W.O.D.: “Wayne’s […]
Thursday 8.26.15 Competitor WOD
Dynamic Effort Lower Strength Deadlift (15×1 @ 85% 1RM ) **Do not touch and go Strength Back Squat (1×8 @ 55% + micro band tensnion ) WOD “Cheez Wiz” In 13min Complete: 3 Rounds 30 Sec. Max Sit Ups 15 Deadlifts (185,115) 400m Run **Score total sit ups and time in comments **Choose your DL weight carefully, […]
8.27.15 WOD NOTES
Coaching Tips Everyone is doing a great job of communicating the Why? we perform the many lift variations on DE and ME days. Be careful not to find yourself caught up in an in-depth explanation that slows down the ‘energy’ of the class. Keep the energy high by quickly covering the high points and moving on. […]
8.26.15 Box Brief
Eagles Wake-Up Call: Q&A With Shaun Huls’ Mentor BY JOSH PAUNIL | AUGUST 21, 2015 You know his name and you know his title. But given the secrecy surrounding Chip Kelly’s sports science program, very little is known about the architect behind it: Shaun Huls. The Eagles’ public relations team says he’s “not available to the media” and scant details are […]
Wednesday 8.26.15 WOD
Explosive Strength WOD “Chelsea” Every minute on the minute for 30 minutes: 5 Pull-ups 10 Push-ups 15 Squats **If you fall behind the clock keeps going for 30 minutes, see how many full rounds you can complete $ Out Accumulate 7min in a one elbow one foot plank. You may rotate positions, but can only […]
8.26.15 WOD NOTES
Explosive Strength Mobility: 2min each side couch stretch 5min squat test, hold KB or upright if needed to achieve proper positioning of the torso in the squat Dynamic Warm Up: 5min + short metcon 4 Rounds: 10 KB Swings + 5 Burpee Pull Ups Why? Prime the neurological system for “Chelsea” by activating shoulders and […]
Wednesday 8.26.15 On-Ramp
Announcement Starting September 19, 2015 On-Ramp will be held during the schedule below First Saturday of each month @ R5 Third Saturday of each month @ ML CLICK HERE TO VIEW THE NEW SCHEDULE @CFML On-Ramp Class #2 Skill Review: Air Squat New Skill: Squat Clean Front Squat Kipping Pull Up Sit Up W.O.D.: “Wayne’s […]
