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Jun 302011
 

Warm up:

Joint mobility
row 500 meters
10 each of:

  • squats
  • push ups
  • pull ups
  • knees to elbows

 

WOD:

“The Goat”

pick 2-4 different movements that are your weakest technically and we’ll put them together into a 20 minute AMRAP.  Think broad and come to class with ideas already in mind.  Think gymnastic, olympic, power lifting, kettlebell work, met con capacity, plyometric.  Anything is game!

 

 

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Jun 292011
 

We are going to start out with a few quick notes today:

  1. This coming Saturday June, 2nd there will ONLY be a class at 10:00 am, the 11:00 am class will be cancelled
  2. We will be closed Monday July, 4th, workouts will restart as usual on Tuesday the 5th.
  3. Effective Wednesday June, 6th, the 7:00 am class on Monday, Wednesday and Friday will be moved to 6:30 am.

 

Warm up:

Joint mobility

10 each of:

  • pull ups
  • push ups
  • sit ups
  • squats
  • double unders
  • pull up homework

 

WOD:

“Helen”

3 rounds for time of:
run 400 meters
21 kb swing, 55/40
12 pull ups

 

 

Episode 276/365: Let's Get Real About Summer Time Hydration

If you haven’t noticed, the gym as started to heat up a bit now that summer is upon us.  We are sweating more, losing more electrolytes and as a result fatiguing faster.  Check out today’s video, yes! that means actually watch it,  heed what it says and lets see if we can’t boost performance by putting the right tools and fuel into our bodies!

 

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Jun 282011
 

Warm up:

Joint mobility

10 each of:

  • pull ups
  • push ups
  • sit ups
  • squats
  • double unders
  • pull up homework

 

Skills:

kettlebell snatch

 

WOD:

AMRAP 15:
10 supine pull ups
30 double unders

 

Kettlebell Snatch, Jeff Martone

This is a great video from the same coach that taught me.  Listen closely, hes got a pretty dirty accent, but lots of great info!

 

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Jun 272011
 

Strength:

max rep ring dips, 3 sets

 

WOD:

AMRAP 7:
3 deadlift, 275/190
5 box jumps, 30″/24″
5 kb swing RH, 55/45
5 kb swing LH, 55/45

 

Jason showing his Trailhead pride at 14,067′ atop Mount Missouri this past weekend!!

 

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Jun 252011
 

Warm up:

Joint mobility
10 each of:

  • squats
  • pull ups
  • push ups
  • sit ups
  • double unders

 

WOD:

Thruster 5-5-5-5-5

compare to 2-7-2011

 

Case Study: Stability and Position before "Stretching"

 

 

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Jun 242011
 

Warm up:

Joint mobility
10 each of:

  • squats
  • pull ups
  • push ups
  • sit ups
  • kb swing
  • double unders
  • pull up homework

 

WOD:

3 rounds for time of:
20 pull ups
20 ring dips
20 sledge hammer strikes, RH
20 sledge hammer strikes, LH
30 double unders

 

Episode 274/365: The Standing Athlete

 

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Jun 232011
 

Warm up:

Joint mobility
10 each of:

  • squats
  • press
  • push press
  • push jerk
  • pull ups
  • kb swing

 

WOD:

Rack Split Jerk 1-1-1-1-1-1-1

 

Episode 216/365: Clean & Jerk Prep- Upper Body

 

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Jun 222011
 

Warm up:

Joint mobility

10 each of:

  • squats
  • double unders
  • pull ups
  • push ups
  • pull up homework
  • wall ball

 

Skills:

Wall ball 2-fer-1′s
- rules, methods, execution

Fixing the power clean

 

WOD:

7 rounds for time of:
7 power cleans, 75% BW
7 wall ball 2-fer-1′s, 20/14

 

Jason showing us how its done on the Concept II

 

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Jun 212011
 

Warm up:

Joint mobility

10 each of:

  • squats
  • push ups
  • pull ups
  • double unders
  • kettlebell swings
  • pull up homework
  • knees to elbows

 

WOD:

4 rounds for time of:

run 400 meters
30 ab mat sit ups
30 double unders

 

 

Bryan working the grills in style at the Frisco BBQ competition this past weekend

 

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Jun 202011
 
Warm up:
Joint mobility
10 each of:
  • overhead squats
  • pull ups
  • push ups
  • sit ups
  • double unders
  • pull up homework
  • Skin the cat

 

Skills/Strength:
external rotation
- application in handstand push ups and overhead movements
overhead press 3-3-3

 

WOD:
“Fran”
21-15-9
Thrusters, 95/65
pull ups

 

compare to 3/21/2011

 

Our crew up on top of Mount Royal in Frisco this last Saturday.  Hike turned out to be absolutely beautiful although pretty steap so we still got in our Saturday WOD before stuffing our faces at the barbeque competition!

 

Greg A. Warmup

Here is Greg A’s warm up video.  As a lot of us get into CrossFit and start to become machines over time, we forget to properly warm up and then wonder why our joints hurt or how we pull muscles.  We’ve been working so much on mobility, provided to us by K Star that we forget to do our basics.  This week lets get back to our roots!!

 

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