Thursday 022014

Workout of the Day

CONDITIONING

5-4-3-2-1

BB Complex*

Rope Climbs

*Choose weight from scales you’ve been working with throughout the week

 (BB Complex = Deadlift + Power Clean + Front Squat + Squat to Overhead + HBBS + OHS)

 

Mobility

Some Scapular mobility after some heavy pulling!

 

 

 

Strength

I think everyone can benefit from this article; How to Improve Your Rope Climbs, by Tabata Times.

 

Wednesday 021914

Workout of the Day

CONDITIONING

21-18-15-12-9-6-3

Ring Dips

Ball Slams

KBS

 

LIFT

5×5 HBBS*

*choose weight from scale 115-135-155-165-185-205-225-245-255-275-295-315 

 

Mobility

Missing internal rotation in the shoulder is “expensive and puts us in a tough position.” Let’s fix it. The one requires a partner.

 

Recipe

These Paleo Blueberry Muffins look sinful….like straight from a naughty bakery sinful. Thank you, Living Healthy with Chocolate!

 

Tuesday 021814

Workout of the Day

CONDITIONING

“Deadline”

EMOTM x24

3 Cal

1 C&J choose weight (suggested @ 205/125) 

 

LIFT

16×1 C&J*

*Choose weight from scale 115-135-155-165-185-205-225-245-255-275-295-315 

 

Mobility

Rowing. Mobility and form check.

 

 

Strength

Check out the 17 Commandments of Rowing on Breaking Muscle. Good tips to remember as we row. Maybe pick 1 from the list and chant it as you row today ;)

 

Monday 021714

Workout of the Day

 CONDITIONING

“Barbara” (35mn Time Cap)

5 RFT (3mn rest btwn rnds)

20 Pull-ups

30 Push-ups

40 Sit-ups

50 Squats

 

 LIFT

3×5 OHS*

*Choose from scale(heavier than last session in week 3)75-95-115-135-155-165-185-205-225-245

 

 

Mobility

Are you feeling a “clonk” at the end position of your pull-up? Guess what that means? That we’re losing external rotation and we’ve lost the connection through the end of the shoulder. AKA: making us susceptible to injury.

 


 

 

Recipe

 Eat Drink Paleo gives us a yummy version on the Egg Muffins. Make a bunch and stick ‘em in your fridge for busy days! They’re great :)

 

 

 

sunday 021614

Rest day!!
GLORIA is a regular and an original member. She is celebrating her 71st birthday this month. She says she would never be able to put in a 70 hour work week without CrossFit! She also plans to never stop working or wodn!

 

check out her video

 

 

 

 

 

Saturday 021514

Workout of the Day

 

 

Chief Petty Officer Nate Hardy was killed Sunday February 4th, 2008 during combat operations in Iraq. Nate is survived by his wife, Mindi, and his infant son Parker.

 

You can make donations to the “Nate Hardy Memorial Fund” in care of the Navy Federal Credit Union, Building 200, FTC Dam Neck, Virginia Beach, VA, 23461.

 

Friday 021414

Workout of the Day

CONDITIONING

30×2 Skin the Cat 

30×5 sec L-Sit Hold immediately after every set of Skin the Cats

 

LIFT

15×2 Full Snatches (NOT Touch & Go)*

*75-95-115-135-155-165-185-205-225-245

 

Mobility

Are your shoulders healthy? Can we press them into full end range with no pain?  Check it:

 

 

Recipe

I’m not gonna lie.  I look forward to my “down” day pretty much all week. Friday night is the end of my grueling week, and date night….with whatever/whomever is available. Husband, girlfriends, or the t.v. and my favorite pair of sweats. If you don’t give yourself a “Date Night” I HIGHLY recommend it! Reboot, unwind, and make time to laugh and enjoy life!  Thank you, Paleo Girls, for the yummy “Date Night Cookies“!

 

Thursday 021314

Workout of the Day

 

CONDITIONING

15mn AMRAP:

15 Thrusters @ 115/75

15 Lateral Box Jumps @ 20″ ALL athletes

15 Chin-ups

 

 

Mobility

Forgive the repetitiveness of this MWod. It’s amazing. It’s important. And it will improve your Pistols/Low squat receiving position. As you suffer through this (because everyone is going to be doing this tomorrow, right? ;) ) think about how much easier those pistols would be if you were even 1% more mobile.

To quote K-Star:

“The key to the MobilityWod? You have to understand that Mobility means nothing. Mobility is not a goal. Mobility is not an end. Rather, it’s position that is everything, it’s position that is the goal. Position is the means and the end.  Mobility is just a tool. Why do we need to be able to spend 10 minutes in the bottom of the squat? Because it guarantees that we will have more movement possibility and built in safety when things go not according to plan. If Mobility is the key to the door, Position is the door to better, more efficient, and more effective movement. The MobilityWod is all about position. The GymnasticsWod then is all about better expression of purpose (creative, effective, badass, (freestyle) purposed movement) through effective position.”

Position + Purpose = Unmatchable Potential and Power

 

Strength

I love the title and subtitle of this blog. Shut Up + Run.

 

10 Tips to Shut Up + Run gives us some reasons to keep on keepin on in these frigid (yes, it’s frigid to us Virginians) weeks.

Check out No-Excuses-Tina! 

 

Wednesday 021214

Workout of the Day

**Wear your winter layers! Brrrrr!**

CONDITIONING

4 RFT:

400M Run

40 Hip Extensions

4 Muscle-Ups

 

LIFT

12×2 Squat Cleans T&G*

*115-135-155-165-185-205-225-245-255-275-295-315

 

Mobility

The bottom position of the squat is where we are weakest, mechanically speaking. What shall we do about this you ask? Mobilize the position of restriction…and cure “gristle-itis.” :)

 


Recipe 

Thank you, Paleo Grubs, for giving us yet another way to sneak in veggies! I cant wait to try thisStove-top “Cheesy” Paleo Chicken.”

Tuesday 021114

Workout of the Day

CONDITIONING

15-12-9-6-3

One Arm Snatches Each Arm*

*75-70-55-53-50/ 55-53-35-30-25
(Use the heaviest load possible, and each round as the repetitions decrease, decrease the weight of the dumb bell or kettle bell.)

15-12-9-6-3

TTB

LIFT

5×5 Push Jerks*

*choose weight from scale: 75-95-115-135-155-165-185-205-225-245

 

Mobility

Neuro-gliding for elbow awesomeness!

Strength

I came across this article in the Tabata Times about Why We Snatch. Great article. And the icing on this article cake is that it comes from Stuttgart, Germany. My Crossfit Motherland ;) I was there when Mike opened Crossfit Assault and there was nothing at Panzer Keserne. I was coaching over there when Tammy St. Dennis, the article’s photographer, found Crossfit. It’s so great to see the tight-knit community grow leaps and bounds!