How’s your squat?
Stretching to Improve Your Squat from Patrick Cummings on Vimeo.
When you do squats, do you have trouble getting below parallel? do your knees come in? do you go on your toes? Its ok, your not alone! Check out this video, it may just have something to help you.
WOD:
5×3 clean pull
then:
“Nancy”
15 OHS (95/650
400m run
Sweet Gear
Kelli rockin the new 831 logo
In case some of you didn’t know, we have a great way for you to get some cheap 831 gear. You can bring in a shirt and have our logo printed on for only $5. Just bring in your clothing, money, and fill out one of the forms at the front desk with your instructions.
5×3 press
then:
2 rounds
50 double unders
40 KBS
30 overhead walking lunge (45/25 plate)
20 toe 2 bars
10 burpies w/lateral jump
Spoiler Alert!
Mark, Janet, and Wes working on HSPU's
If you are coming to class this evening and don’t want to know the WOD, look away now! (although its doubtful you don’t want to know). It’s not often that I will post the WOD before the day is over but I thought I should try it at least once. You may be wondering why we don’t just tell you the flippin workout beforehand? Why does it have to be such a big secret? Well, one of the goals of crossfit programing is to train you for the unknown and the unknowable. So by never knowing what you will be put through on a given day, you develop a mental ready-state that you are always prepared for anything to be thrown at you. Plus, most people might not want to come if we announce the WOD is “Monster Fran” or a 5k row. Not to mention the power of holding secret information. Ha, kidding!
WOD
5×3 dead lift
then:
AMRAP 10min
6 squat cleans
9 chest 2 bar pull ups
12 box jumps
Motivation
If this poster does not motivate you I don’t know what will.
Fridays WOD:
5 rep max DL
then:
“Twisted Annie”
50-40-30-20-10
double unders
sit ups
10-8-6-4-2
burpees
Saturday:
5×3 power clean
then:
6 rounds for max reps
30 sec wall ball
30 sec pull ups
30 sec rest
A little Variety
Sure this video has nothing to do with fitness but I thought a little variety would be nice. For something a little more relevant read this article on doing crossfit while on a low carb paleo diet.
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Crossfit on a Low Carb Diet
4×400m sprint
then:
3 rounds
1 min ghd sit up
1 min K2E
1 min back ext
1 min rest
Grinding
Mark grinding through a tough one
I wan’t remind everyone that while your fitness improves and your times get faster still focus on your range of motion. Remember ROM comes first! time second. It is tempting to cheat a little while you are flirting with a top time or PR, but make sure your times are legit!
“Gindy”
10 Clean and jerks (135/85)
5 rounds of cindy
10 clean and jerk
5 rounds of cindy
10 clean and jerk
*Cindy=5 pull ups, 10 push ups, 15 squats
Determination
Becky showing determination during snatch balances next week. Sometimes thats all you need to get over the hump during a workout.
3×5 front squat
then:
AMRAP 8 min
5 single arm snatch right (50/25)
7 burpees
5 single arm snatch left
Warm up
Tristan and Collin getting warmed up
Here are some things that I learned at the Crossfit Football Cert on what should be included in a good warm up.
1. Get blood flowing: Run, row, jump rope, bike, etc.
2. Move Joints: Get your main body parts working with either PVC, bodyweight movements (push ups, squats, etc), or light weight lifting like empty bar presses
3. Activate midline: Some kind of exercise that practices stabilizing the trunk. Such as a plank complex.
4. prepare movements: practice the movements in the WOD
5×1 press
then:
3 back squats
50 yard sprint
5 strict chin ups
on the minute for 10 minutes
*If you do not complete a round within the minute you will be penalized
Penalty= 5 HSPU for each round not completed to be done after the workout
Get Quick
Some pretty sweet agility drills here to help you get quick.
5×3 box squat
then:
3 rounds for time
400m run
25 burpees
Pull!!!
Shawn, overhead walking lunges at sunrise
A lot of pulling in todays WOD
7×2 power clean
then:
10-9-8-7-6-5-4-3-2-1
Power clean (75% of what you used for the 7×2)
pull ups (fire-breathers do dead hangs)
831 in Action
