Monday 1.4.16 WOD NOTES
Max Effort Upper Mobility: 4min 2min each side 0:00 -1:40 http://www.mobilitywod.com/daily/saturday-january-2nd-2016/ Dynamic Warm Up: 5min Strength: 10min Pushup (3RM, weighted on back) NOTES: Watch video below for why and how. Partner Athletes to help with loading and unloading. Weight needs to be placed on the upper half of the back to load the torso appropriately. If not […]
Sunday 1.3.16 Box Brief
Devil in the Diet Fat has been demonized for over a century—with disastrous consequences. In the 1800s, Sylvester Graham scornfully wrote of fatty meats’ driving sexual desire. His cure: whole wheat. Later in the century, John Harvey Kellogg, a Graham follower, espoused the same wisdom, adding that too much lard would cause bowel backup. His […]
Sunday 12.3.16 WOD NOTES
Explosive Strength Mobility: 4min 2min each side 0:00-1:40 http://www.mobilitywod.com/daily/friday-january-1st-2016/ Dynamic Warm Up: 5min Strength: 5min Clean + Hang Clean (Build to a heavy, full squat) **No more than 5 complexes after warming up NOTES: Why? As the Athlete moves from the floor to the hang the third pull must be accelerated. Additionally the Athlete will be able […]
Friday 1.1.16 WOD NOTES
Holiday Schedule 1.1.16 – 9:30am, 12:00pm and 4:30pm WODs only Max Effort Upper Mobility: 4min 2min each side. 0:00 – 1:15 http://www.mobilitywod.com/daily/tuesday-december-29th-2015/ Dynamic Warm Up: 5min WOD: 30min “2016” 20 Rounds 1 Clean & Jerk (155,105,115,75) 6 Pull Ups/Push Ups **Alternate rounds of pull ups with push ups Strength Press from Split Position (1RM, from the rack) […]
Thursday 12.31.15 WOD NOTES
Holiday Schedule 12.31.15 – 6:00am, 9:30am, 12:00pm and 4:30pm WODs only 1.1.16 – 9:30am, 12:00pm and 4:30pm WODs only Dynamic Effort Lower Mobility: 5min 3min Wall Sit + 1min Pigeon each side Dynamic Warm Up: 5min WOD: 25min CrossFit.com 151204 3 Rounds 10 DB Power Snatches, Left Arm 10 DB OH Squats, Left Arm 10 […]
Wednesday 12.30.15 WOD NOTES
Holiday Schedule 12.31.15 – 6:00am, 9:30am, 12:00pm and 4:30pm WODs only 1.1.16 – 9:30am, 12:00pm and 4:30pm WODs only Explosive Strength Mobility: 5min Coaches Choice, think about strength movement below Dynamic Warm Up: 5min Strength: 12min Snatch (1RM from 2″ deficit, no foot, no hook ) NOTES: Why? Deficit: Effectively pulling from a deficit will make you […]
Tuesday 12.29.15 WOD NOTES
Holiday Schedule 12.31.15 – 6:00am, 9:30am, 12:00pm and 4:30pm WODs only 1.1.16 – 9:30am, 12:00pm and 4:30pm WODs only Dynamic Effort Upper Mobility: 5min Coaches Choice, shoulder and calf Dynamic Warm Up: 5min Think hip extension, KB Swings Strength: 15min Turkish Get Up (1RM, each side) NOTES: Perform with KB. Have all Athletes grab a KB […]
Monday 12.28.15 WOD NOTES
Holiday Schedule 12.31.15 – 6:00am, 9:30am, 12:00pm and 4:30pm WODs only 1.1.16 – 9:30am, 12:00pm and 4:30pm WODs only Max Effort Lower Mobility: 5min 0:00-1:08 http://www.mobilitywod.com/daily/monday-november-16th-2015/ Dynamic Warm Up: 5min Strength: 12min Deadlift (1RM to 3″ deficit, conventional stance) NOTES: Athlete concerns? Athletes are generally concerned about how low the bar is on the deficit deadlift. The […]
Week of 12.28.15 Barbell Club
Conjugate Strength Monday and Tuesday 1. 1 Clean + 2 Pause Front Squats (Heavy Single) – 3s Pause 2. Pause Snatch (@ Knees @ 75% 8×2) 3. GHD Barbell Back Extension + Row (3×10) 4. Single Leg Barbell Hip Bridges (2×12) 5. Bear Complex (1RM) Power Clean Front Squat Push Press Back Squat Second Push Press Wednesday and Thursday 1. […]
Sunday 12.27.15 WOD NOTES
PLEASE READ CAREFULLY We are registered with Garage Games to host and judge registered Athletes. Please watch the video for movement standards. All registered Athletes need judges to verify movements. We will run the WODs today so that ALL Athletes have a judge for each WOD, similar to the CrossFit Open. All Athletes will be partnered […]
