Wednesday 9.23.15 Box Brief
This is a BIG deal! CrossFit wins battle with National Strength and Conditioning Association The National Strength and Conditioning Association is asking the public to disregard the claims its study made regarding injuries in CrossFit. After two years of inaction and litigation, the NSCA has finally issued an erratum, or correction, regarding one of its most prominent studies. The study, “Crossfit-Based […]
Wednesday 9.23.15 Competitor WOD
Announcement • Lifestyle Challenge Starts October 1 • Nutrition Seminar 10.10.15 Explosive Strength Strength Knee Jumps (Max max weight) Score Max Weight **Scale to height Strength Snatch (Score heavy single) 65%x3, 70%x3x2, 75%x2x3, 80%x1x2, 85%x1, 90%x1, then a Heavy Single WOD “Yes I Can-Can” 3 Rounds 100m Farmers Carry (75,55) 20 Wall Balls (20,14) 20 Pistols (L+R=2) […]
Wednesday 9.23.15 WOD NOTES
Explosive Strength Mobility: 6min 3min each side couch stretch + mini WOD of KB swings to prepare for knee jumps Dynamic Warm Up: 5min + mini WOD Use the speed ladder today to prep Athletes neurological for the knee jumps. Mini WOD: Unbroken KB Swings 20-10-5-10-20 **Use a moderate weight, Men : 55 or 45, […]
Tuesday 9.22.15 Box Brief
WheyCo Protein will be at the Boxes this week handing out samples. Let them know what you think. Tuesday 5-7pm @ Main Line – Ardmore Wednesday 5-7pm @ Main Line – Wayne WheyCo Protein is a subscription based protein supplier. Every month we ship out quality supplements for less. Simple is better. CHOOSE YOUR PLAN Why We […]
Tuesday 9.22.15 Competitor WOD
Dynamic Effort Upper Strength Push Press (6×3 @ 70% 1RM) WOD “Congeniality is My Middle Name” 5 Rounds 400m run 15 Push Press (95,65) **20min time cap Special Strength 3×15 Weighted Push Ups Special Strength 3×15 Standing Banded LAT Pull Down https://instagram.com/p/o8uc6cHwmJ/?taken-by=lauraphelpssweatt Special Strength 3×8 Barbell Upright Row, against max band tension $ Out 4 Rounds […]
Tuesday 9.22.15 WOD NOTES
@ ML, drop 1/2 of rings for mobility Dynamic Effort Upper Mobility: 6min We will use this mobility for the next 3 weeks. Complete the first 2 movements in the video using rings. 3min each movement. 0:00 – 2:06 http://www.mobilitywod.com/daily/friday-april-24th-2015/ Dynamic Warm Up: 5min Refer to 9.21.15 warm up notes. Strength: 15min Push Press (6×3 @ […]
9.21.15 Box Brief
Lifestyle Challenge Starts in 9 Days! Sign Up at the Box Starting Wednesday 9.23.15 Still not sure about jumping in??? Check out last years testimonial videos. [/fusion_builder_column][/fusion_builder_row][/fusion_builder_container]
Monday 9.21.15 Competitor WOD
Announcement Lifestyle Challenge Starts October 1 Nutrition Seminar 10.10.15 Max Effort Lower Strength Front Squat (3RM ) WOD “1/2 Robbo” 750m Row –Then– 10-8-6-4-2 Power Cleans (155,105) Muscle ups –Then– 750m Row **1 MU = 1 jumping MU or 1 C2B + 1 Push Up **20min time cap Special Strength 3×8 Bulgarian Split Lunge for Max […]
Monday 9.21.15 WOD NOTES
Max Effort Lower Mobility: 5min Banded wall sit. Let me know if you have questions. Could not find a video. We have done this one many times in the past. Dynamic Warm Up: 5min x2 agility ladders are now at the Boxes Strength: 15min Front Squat (3RM ) NOTES: Take from rack. Coach Athletes to limit […]
Monday 9.21.2015 Crossfit Teens
Mobility Banded front rack position on rig Warm-up Mini Cardio WOD 4 Rounds at your pace 15 squats 10 sit ups 5 push ups Skill Review Cleans jump shrug high pull dip and flip review Special Strength Cleans 5,5,3,3,1,1 add weight each round. NO RM Metcon AMRAP- 10 minutes 5 front squats 10 box jumps […]
