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 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 Competitor WOD
1RM Oly Variation Warm-up 5×3 Snatch Balance **moderate weight Strength Snatch (1RM from 2″ deficit) 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. Max Clean & […]
8.14.15 Box Brief
Soda companies spend generously to convince researchers and health professionals not to worry about health effects from sugary drinks Studies partially funded by Coca-Cola don’t tend to find that drinking soda is a cause of obesity. Studies they don’t fund find otherwise. Photograph: Dylan Martinez/REUTERS @marionnestle These days, you almost have to feel sorry for […]
Friday 8.14.15 Competitor WOD
Max Effort Upper Strength Sumo Deadlift High Pull (1RM – Less than 10 reps past 50% ) WOD “Half Baked” 4 Rounds 20 Wall Balls (20,14) Cal Assault Bike (16,14) 200m Run Forward 200m Run Backward Special Strength 3 x Max Reps Strict Press (75,55) Special Strength 4×8 Barbell Bent Over Row Special Strength 4RM Ring […]
8.14.15 WOD NOTES
Max Effort Upper Mobility: 6min Use double LAX balls instead of foam roller. Coach Athletes through the Box Breathing for 6min. Coach “Breath in 1,2,3,4. Breath out 1,2,3,4” x10 breaths then move slowly down the T spine. To begin have Athletes put arms across chest. Coach them to grab MBs or number plates if needed. 0:00-2:50 http://www.mobilitywod.com/daily/friday-august-7th-2015/ […]
Thursday 8.13.15 On-Ramp
@CFR5 On-Ramp Class #2 Skill Review: Air Squat New Skill: Squat Clean Front Squat Kipping Pull Up Sit Up W.O.D.: “Wayne’s World” 21-15-9 Power Cleans Front Squats Sit Ups
Thursday 8.13.15 Competitor WOD
Announcement 9.26.15 – Nutrition Seminar & Cooking Demo Email Jacy@CrossFitMainLine.com to reserve your spot Dynamic Effort Lower Strength Deadlift (6×3 @ 75% 1RM) **Do not touch and go, control eccentric and concentric motions WOD “Chunky Monkey” 30-20-10 OHS (95,65) DB Snatches (60,45)(L+R+2) Special Strength 3×20 Russian KB Swings, Banded (70,55) Special Strength 3×10 Band Assisted Inverse […]
8.13.15 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 (6×3 @ 75% 1RM) **Do not touch […]
