Ripped!!!
After doing todays workout a lot of people were looking pretty ripped… on their hands i mean. Great job every body pushing through todays tough and painful workout. You know its a good won when you can barely grip your steering wheel on the way home
WOD
“Angie”
100 Pull ups
100 Push ups
100 Sit ups
100 Squats
Elbows up!!!
Shawn to soft in the hole
There are certain coaching cues that are almost always relevant. For example abs tight, now when does that not help? When it comes to the receiving position in the clean, if your having a problem, odds are you need to get your elbows up. When done properly it helps your speed, aggression, and solidifies your landing. Your elbows should be parallel to the floor and get them there quickly!!! Aside from having his elbows to low in the picture Shawn is a great athlete. He works extremely hard and is consistently a top performer. And for the record, this picture was taken months ago. Today he was looking solid in the bottom of his squat clean. High elbows and all.
3 100m Row sprints
then:
21-15-9 Squat Clean (135/85)
9-15-21 ring dip
1 rope climb between rounds
Paleo
Ok so for those of you who have been wondering about the paleolithic diet, this video does a pretty good job summing it up.
Fridays WOD:
“Grace”
30 Clean and Jerks for time (135m/85w)
Sundays WOD
“No Excuses”
1 min: pull up, push up, squat, burpie
45 sec each
30 sec each
15 sec each
then: “Annie”
50-40-30-20-10
Double under
Sit up
Pumped
Ronnie Coleman know how to get psyched up for a big lift, do you? Make sure you turn the sound up for this one.
WOD
1 Rep max front squat
then:
5 Rounds
10 turkish get ups
10 push ups
10 squats
Two couplets! seriously?
She was not the only one who wasn’t particularly enthused about doing two couplets in the same workout. Its always nice the reps get lower each round, but when they go down and then start back over again… thats just not cool. Good thing Indy’s got your back.
WOD
21-15-9
Hang power clean (95m/65w)
Box jump
21-15-9
Over head squats
Pull ups
all for time 
Break it down
This video offers some cool analysis of the olympic lifts. It compares made lifts to missed lifts. One thing i noticed in almost every missed was an indirect bar path. The great lifters pull the bar in to their hip and jump it vertically, and don’t kick the bar out away from there body. And how bout when that fat guy does the hand spring to backflip?!
WOD
30-20-10
Push press (115m/75w)
Kettle bell swing
200m run
courtesy of crossfit NSC
Pick’n up heavy sh*t
Thats what the dead lift is all about. Check out the video of Mark Rippetoe, he is one of the best when it comes to teaching the dead lift, squat, and press. There are more video’s of him teaching on youtube and crossfit.com. They are all great resources.
WOD
5×5 Dead Lift
then: 3-400m sprints for time.
2 minutes rest in between efforts
Sunday Funday
Sundays crew flexing their muscles
Sunday 10am was rockin this mourning. Great job everybody!
Fridays WOD:
“Crossfit Triathlon”
500m Row
10 Rounds “Cindy” (5 pull ups, 10 push ups, 15 squats)
1 mile run
All Business
Lizandro all business before a set of power cleans
Often times, the difference between making or missing a lift is all mental. You have to be focussed, confident, and aggressive. A max effort is never easy and rarely cute. Sometimes you just have to make an ugly face and get down to business.
Fridays WOD
AMRAP 15 min
6 pass through
9 ring push ups
12 GHD sit ups (or 20 regular)
15 squat jumps
Stay tuned for when i figure out how to post video’s and articles. Its going to be great.
Improvements
Kevin crushing the box jumps at the affiliate challenge last weekend
Kevin is one of the people who fearlessly stepped up to compete in the affiliate challenge. He has been crossfiting for just over a month now and he seems to make improvements in his movement each time he comes in. Because our workouts are so varied, it is important you work hard to make improvements every day. At 12am on tuesday and thursday you see Kevin quietly getting the job done and improving every day.
WOD
5 rounds
100m Sprint
rest 1 min and preform 30 seconds of:
pull ups
Kettle bell swings
Box jumps
rest 1 minute before starting next round
831 in Action
