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 […]
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 […]
Wednesday 8.26.15 Barbell Club
A: Clean + Front Squat + Jerk (1×1+1+1×75/80/85/90/90+) Every 2:30 Last set can be taken heavier if feeling good. D – Can modify with Pull + Clean + Jerk B: Power Snatch + Snatch (1×1+1×70/75/80/70/75/80) Every 2:00 Last set can be taken heavier if feeling good. C: Halting Snatch Deadlift (4x5x90) D: Push Press (5RM) 75+% of max push press or 65+% of […]
Wednesday 8.26.15 Competitor WOD
Explosive Strength Strength Clean (Muscle Clean 5×3) **Goal today is to exaggerate the 2nd pull to prepare for a 1RM clean on Saturday Strength Clean High Pull (3×5 @ 75% 1RM Power Clean) WOD Chelsea (AMRAP – Rounds and Reps) Every minute on the minute for 30 minutes: 5 Pull-ups 10 Push-ups 15 Squats **If you fall behind […]
8.25.15 Box Brief
Kill Cliff Cold Brew Coffee Now Available at the Box! Test it out and let us know what you think. If its popular we will keep it in stock. The most epic cold brew coffee ever captured in a can. It’s coffee as coffee should be — Slow brewed for 24 hours from 100% super […]
Tuesday 8.25.15 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 @CFR5 On-Ramp Class #1 Intro: What is CrossFit? What makes our CrossFit Different? New Skill: Air Squat Deadlift Rope Climbs Double Unders W.O.D.: “Goonies” 15min AMRAP 1 Rope […]
Tuesday 8.25.15 Competitor WOD
Dynamic Effort Upper Strength Floor Press (9×3 @ 80% 1RM ) **3×3 Wide, 3×3 Normal, 3×3 Narrow **Complete all wide before moving to normal then narrow Strength Shoulder Press (1×8 @ 60% + micro band tensnion ) **5% increase from last week, maintain same band tension WOD “Peanut Chews” 21 Clean & Jerks (135,95) 21 Burpee Bar […]
8.25.15 WOD NOTES
Dynamic Effort Upper Mobility: 8min Last week on this mobility. The focus is on shoulder mobility from poor posture while sitting, standing, etc. If large class split into two groups. Group 1: “The Hook”, 2min each side. Group 2: Foam Roll Lat, 2min each side. 0:00 – 1:50 http://www.mobilitywod.com/daily/wednesday-july-22nd-2015/ Dynamic Warm Up: 5min Strength: 15min Floor […]
