8.18.15 Box Brief
Who Has a Cranky Shoulder? How to Train Around It Kelsey Reed Guest Contributor Who has a cranky shoulder (or two)? Raise your hand… or don’t if it hurts. Nearly every athlete or lifter who’s trained for more than a couple years inevitably tweaks a shoulder. Sometimes, if you’re lucky, it hurts for a few days and […]
Tuesday 8.18.15 On-Ramp
@CFR5 (Wayne) 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
8.18.15 WOD NOTES
Dynamic Effort Lower Mobility: 6min 3min each side, hamstring flossing 9:05 – 9:50 http://www.mobilitywod.com/2014/07/quick-diagnostics-and-first-fixes-round-back-deadlift-set-up-pro-episode-73/ **we will repeat this mobility the next 3 weeks. Goal is to sit the femur into the hip socket, creating greater hip flexion for a better deadlift set up. Dynamic Warm Up: 5min Strength: 15min Deadlift (12×2 @80% 1RM) **Conventional Deadlift **Do not […]
Tuesday 8.18.15 Competitor WOD
Dynamic Effort Lower Strength Deadlift (12×2 @80% 1RM) **Conventional Deadlift **Do not touch and go Strength Back Squat (1×8 @ 50% + micro band tension) WOD “Hazed and Confused” 12min AMRAP 5 Sumo Deadlifts (225,155) 10 Burpees 15 KB Swings (55,35) **Score Rounds + Reps Special Strength 3×14 Lateral Barbell Box Step Ups **L+R=2 Special Strength 3×16 […]
8.17.15 Box Brief
The 12 Worst Cancer-Causing Ingredients In Everyday Products by Emma Loewe, Editorial Intern The EWG’s annual Dirty Dozen breaks down which fruits and vegetables have the most pesticides and which have the fewest. This year, they’ve taken their list a step further and tackled the toxins that lurk outside grocery stores.In response to years of research linking environmental toxins and […]
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 […]
