Monday 8.17.15 On-Ramp
@CFML (Ardmore) On-Ramp Class #3 Skill Review: Air Squat New Skill: Shoulder (strict) Press Push Press Push & Split Jerk Thruster & Wall Ball W.O.D.: “Flashdance” 21-15-9-6-3 Wall Balls Pull Ups Row for Calories
Monday 8.17.15 Barbell Club
A: Power Clean + Clean (3×1+1×75, 3×1+1×78) B: Shoulder Press (5x5x75) C: Front Squat (5x5x75) D: RDL (Romanian Deadlift) (3x5x90)
8.17.15 WOD NOTES
Max Effort Upper Mobility: 6min 3min of each banded distraction shown in video. 0:00-3:45 14-Day Mobility Challenge | 7 Green Lights | Day 13 Dynamic Warm Up: 5min Strength: 12min Close Grip Bench (3RM – Less than 10 reps past 50%) **Hand inside of gnarling NOTES: Why? Shifts emphasis from large muscle of the shoulders and back to […]
Monday 8.17.15 Competitor WOD
Max Effort Upper Strength Close Grip Bench (3RM – Less than 10 reps past 50% ) **Hand inside of gnarling Strength Shoulder Press (3RM @ 50% + Max Band) WOD “Cherry Garcia” 5 Rounds Every 3min Complete 200m Run Max Clusters (135,95) **Score total clusters Special Strength 4×8 Ring Dips, weighted **use rings, not parallettes Special Strength […]
8.16.15 Box Brief
Got Injured … but Not Through CrossFit Using your fitness comes with some risk. But it’s not always what you think it is. Jamie Toland | July 14. 2015 In the past five-plus years since I started doing CrossFit, I have been injured from time to time. Over that portion of my life, a majority of those […]
8.16.15 WOD NOTES
Explosive Strength Mobility: 4min 1:15-2:230 http://www.mobilitywod.com/daily/thursday-june-18th-2015/ Dynamic Warm Up: 5min Explosive Strength: 12min Seated Box Jumps (For max height, score total inches) Sit on box at knee height NOTES: Why? Removes stretch reflex, similar to a box squat. Working on explosiveness from bottom of squat position. How? Box Jump Technique – CrossFit Journal WOD “Snatch Chief” 5 […]
Sunday 8.16.15 WOD
Announcement 9.26.15 – Nutrition Seminar & Cooking Demo Only 15 spots remain Email Jacy@CrossFitMainLine.com to reserve yours Explosive Strength Seated Box Jumps (For max height, score total inches) Sit on box at knee height WOD “Snatch Chief” 5 Rounds 3 Min. On 1 Min. Off 3 Power Snatch (135,95) 6 Push-Ups 9 Air Squats Score total […]
Sunday 8.16.15 Competitor WOD
Rest Day
8.15.15 Box Brief
CrossFit athlete, 77, makes full-body transformation A remarkable 77-year-old woman is reshaping more than her body, by breaking a sweat. Constance Tillet is living proof it’s never too late to push yourself in the gym, reports “CBS This Morning” co-host Norah O’Donnell. Keeping up with her today, it’s hard to believe that just a few […]
Saturday 8.15.15 WOD
9.26.15 – Nutrition Seminar & Cooking Demo Only 15 spots remain! Email Jacy@CrossFitMainLine.com to reserve your spot WOD “Thats my Jam!” Teams of 2 AMRAP 5 min. Max 100m sprints AMRAP 5 min. Max Bench Press (115,75) AMRAP 5 min. Max Cal Row AMRAP 5 min. Max T2B or Sit Ups (x2) AMRAP 5 min. […]
