Paige at the affiliate cup

Yea you! All you laborers out there, kick your feet up because monday is all about you! But… if you are in need of a workout, we will be open from 8am-3pm. Crossfit at 8am, cross-train at 9.

No afternoon classes on monday

WOD:
5×3 weighted pull ups
then:
3 rounds
10 dead lifts (275/185)
50 double unders

Left=Good... Right=Bad

For the past couple weeks I have been a real stickler about limiting lumbar curve in the overhead position. I demo what I am looking for only to get puzzled stares. Today I caught a glimpse of myself in the mirror and realized I am not a good example. Looks like I need to check myself before I reck myself. I stole this pic of the main site to better elicit my point. The picture on the left shows better form as she is not overextended in the low back. Hope this helps

WOD:
5×3 Overhead Squat
then:
AMRAP 12min
3 one arm db thrusters
6 box jumps
9 double unders

Remember, we will re-test the OHS next week. Give yourselves 1 solid week of Mobility WOD and see what happens.

Once again, I have failed to provide my faithful blog followers with an original video. But given we just did this workout, this vid may now have a special place in your heart. It does in mine.

So I have decided we should try a little one week test to see what kind of progress can be made through following the Mobility WOD. I have been suggesting the site over the past week to some reluctant groans. Listen! this is the kind of thing people make 3 easy payments of $39.99 plus shipping and handling to have access to, but it is completely free! Take advantage.

The test:
Tomorrow we will do 5×3 overhead squats as a test. The goal is to religiously follow the Mobility WOD for 7 days before retesting the overhead squat next week. Its just 10 minutes a day, it couldn’t be simpler. I recommend going back and starting with the first post and going in order. The overhead squat highlights all of your dirty little secrets, lets se what we can do with just 10 minutes a day for 7 days. Ugh, I feel like Im writing an infomercial…

1-2-3-4-5-6-7-8-9-10
Clean and jerk (155/105)
1 round of cindy (5 pull, 10 push, 15 squat)

Niall working hard

WOD:
400m run
21-15-9
KBS (53/35)
wall ball
finnish with 400m run

This workout is SUPER paleo. Think of it like a hamburger with the KBS and wall balls the meat and veggies, and the runs are buns. Some people eat flower buns, some eat whole wheat, we just run baby. Paleo!

Remember to check your mobility WOD and melt the pain away

The gang

Not to be a downer, but as you look through the pics try to spot some not so awesome positions. If a position looks painful, odds are its doing some damage even if you don’t feel pain right away. Injuries often don’t result from a single rep, rather hundreds of bad reps before you finally snap. Take caution even before the pain comes!

WOD:
5×1 Press
then:
3 rounds
25 SDHP (65/45)
20 push ups
200m run

And remember to get your mobility WOD!!!

Ok this is big! Kelly Starrett of San Francisco Crossfit has just started a blog for a daily mobility drill. The guy knows about this stuff and the blog is designed to provide tools for dealing with all of your nasty little secrets (tight hips, shoulders etc). So you already have a workout of the day from the gym. Check his blog for your mobility drill of the day. This could be a game changer.

BOOKMARK THIS SITE!!!

On the Affiliate Cup front. Good luck everyone tomorrow! Sorry I cannot be there because I am attending a Crossfit Football certification. Your all gonna kill it. And of you want to carpool, meet at the gym at 7am, leaving at 7:15. Sorry i put the wrong time up yesterday…

Kate and Sam at last years affiliate challenge

So the comp is this Saturday at Crossfit SC Central. Registration is from 7-7:45 and the action gets started at 8. You can meet at the gym at 7:15 if you want to carpool. Remember to bring some food and water to get you through the day. But if you run out, Whole foods on 41st ave is a good option. In the mean time take care of yourself, Saturday should be fun.

Check out the Scoring and Requirements

Check out this video of South Alabama’s football team. Make sure you get to the training scenes.

Remember the Affiliate challenge is this weekend. If you are competing make sure to taper off a bit so your ready to go by saturday. And keep that nutrition dialed in!

5×3 bench press
then:
5 thrusters (105/75)
5 pull ups
200m run

Today Tristan departs for Whitman College in Washington where hr will play baseball and study to be a doctor. He has been one of the most dedicated athletes we have had. As a 6am regular he made dramatic improvements over the past year or so. Were definitely going to miss Tristan’s cheerful attitude. Good luck Tristan.

7×1 Clean and Jerk
then:
For time
1 min on, 1 min off
4 burpees (to be done at the beginning of each minute)
35 wall ball
35 KBS
35 Toe to bars
35 db push press
70 double unders