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Announcement

Due to increased demand, we are pleased to announce that we will be adding 1 more OLY class to the schedule :)

Beginning November 12th, there will be an evening Olympic Lifting class at 7p.m.

Tuesday 110414

Workout of the Day

LIFT

15:00 Build Up to a Heavy Pause HBBS (Sub Maximal/No Failure)

9×1 @80% of above


TOTAL VOLUME/NFT

x50 Weighted/Strict Chin Ups

x150 Abdominals LVL 1-3

x150 Push Ups LVL 1-3

IMG_7120

 

 

 

 

 

 

 

 

 

 

 

Mobility

Let’s work on internally rotating ;)

Strength

Dr. Mercola has some “Fun Facts About Hugging”, that everyone should read :)

Monday 110314

Workout of the Day

“Death By” Burpee Box Jump

after Failure…

smoothly transition to 5×5 Push Press from Floor*

*This is a 70-70% effort; also a weight-lifting session NFT.

IMG_7141

 

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Mobility

Time to roll out the calves and make sure you’re hydrated ;)

 

 

Recipe

Add these “Baked Butternut Squash to your dinner and call it a night. Easy Peasy ;) Thank you, Paleo Cupboard.

Rest Day 110214

Meet Todd.

Don’t let him fool you. Just because he’s quiet, doesn’t mean he’s not a force to be reckoned with ;)

We asked Todd a few questions so we could get to know him a bit better:

 

How/why did you start Crossfit?

I needed something that would constantly challenge me.

How long have you been doing it?

On and off again for three years.

What are your favorite and least favorite movements?

Favorite – deadlift, least favorite- overhead squats

What have been the benefits of it to you?

Learning to push through discomfort.

What are some of your goals?

Transform 15 pounds of fat into muscle!

What’s something nobody would know about you?

I love to cook, cleaning up afterwards is another story…

 

Thanks for sharing, Todd! It was great getting to know you better :)

 

 

 

Saturday 110114

Workout of the Day

TommyV

 

Senior Chief Petty Officer Thomas J. Valentine, 37, of Ham Lake, Minnesota, died in a training accident in Arizona, on Feb. 13.

 

Thursday 103014

Workout of the Day

MOBILITY

10-12mn

LIFT

15:00 Build Up to a Heavy Pause HBBS (Sub Maximal/No Failure)

7×1@80% of above

TOTAL VOLUME/NFT

x100 Abdominal LVL 3-5

x100 Weighted/Strict Dips

x50 Strict Pull Ups

IMG_7520 as Smart Object-1

 

 

 

 

 

 

 

 

 

 

 

 

 

 

Mobility

For pinchy ankles and weak feet, check out this awesome MWOD:

Strength

A 3-part article that answers a few questions on “Sleep Deprivation as Hormesis, Sweet Cravings, Crossfit, and More.” On Mark’s Daily Apple.

Wednesday 102914

Workout of the Day

POSITION WORK

5×9 Box Front Squats @14”-18” (Below P) @30-45% Load

METCON

12:00 AMRAP

x3 Box Jumps @40”/36”

x12 Single Arm OH Walking Lunge w/DB-KB @50/35

x12 Single Arm OH Walking Lunge w/DB-KB @50/35

MOBILITY

8-12mn

IMG_7772 as Smart Object-1

 

 

 

 

 

 

 

 

 

 

 

 

 

 

Mobility

IT Band and Hip Flexor WOD.

Recipe

Coconut Mama‘s “Pumpkin Fudge” looks yummylicious ;)