Friday August 16 2019
I just love this picture of Cathy ….. YA it’s friday ! Warm up Towel drag for hamstrings 10 ps 50 SS 10 ps SL DL 10 hollow rocks 10 superman 10 lat retraction on rig 10 beat swings maintaining hollow rock position finisher 2x strength take 15 minutes to find your […]
Thursday August 15 2019
Weak skill 15 min …… pull ups, pushups, HSPU, or let’s do Skipping DOUBLE UNDERS ARMS SLIGHTLY IN FRONT OF BODY, ACTION FROM THE WRISTS DO NOT BEND KNEES, KEEP UPRIGHT STAY RELAXED KEEP CORE SOLID GET SOLID SKIPS FIRST, DO 100 SINGLES , 100 alternating, 200 alternating right and […]
Wednesday August 14 2019
WARM UP 10 S L straight leg kicks 10 banded good mornings 10 banded bent over rows 5 burpees 10 hanging scapula pull ups 10 hanging Lat pull ups 400 m run Dowel work for OH Squats and cleans Hero WOD “Lumberjack 20” 20 Deadlifts (275lbs) Run 400m 20 KB swings (2pood) Run 400m 20 […]
Tuesday August 13 2019
BIG HAPPY BIRTHDAY TO THIS BEAUTY INSIDE AND OUT! SUMMER STARTED COMING TO WORK WITH ME WHEN SHE WAS 10 AND STARTED DOING CROSSFIT WHEN SHE WAS 14. TODAY TURNING 21, SUMMER IS COACHING CROSSFIT AND TAKING HER PT. CERT MOST IMPORTANTLY SUMMER IS NOW A SUCCESSFUL REALTOR AND ONE HECK OF A […]
Monday August 12 2019
OH YA it’s Monday and someone is very happy, join Jas tonight for yoga stretch at 7:00pm ! WARM UP – MOBILITY Quick dynamic warm-up, hip/trunk/thoracic rotations Pre-squat hip openers + squat prep with bands…. Strength 1 1/4 quarter BACK SQUAT In 20 minutes, warm-up and complete 4 working sets of back squats: 10, 8, 6, […]
Sunday August 11 2019
“CHELSEA” CROSSFIT BENCHMARK WOD EMOM in 30 minutes 5 Pull-Ups 10 Push-Ups 15 Air Squats Scaling For intermediate athletes, this benchmark has a built-in scale by requiring you to continue after you fail to meet the interval. Newer athletes should modify the movements and reps but try to maintain a similar interval structure. Beginner […]
Saturday August 10 2019
Partner fun Shuttle runs are a popular training technique for sports which involve short bursts of speed. They help develop your acceleration, speed and your anaerobic fitness. Firstly, place a marker at 10 metres (m), 20m, and 30m. STEP ONE. Run to the 10m mark first, touching the floor and running back to the start line. […]
Friday August 9 2019
SURFING INTO THE WEEKEND with…. YA! WARM UP 2-3 mins running Hamstrings, single leg RDL’s, glute bridges Kick up to handstand or wall walk + holds DEADLIFT X 5 start @ 60-65% of 1RM and build to a heavy but safe 5 for the day Alt. E90SECS x 5 sets of each: 1) […]
Thursday August 8 2019
Weak skill day Weak skill 15 wod Pick 1 or 2 or 3 Hill sprints 10 x 10 sec ALL OUT EFFORT 50 sec recovery Bike Sprint 10 sec ME 10 sec recovery for 5 min Rowing sprints 10 sec ME 20 sec recovery for 1000m
Wednesday August 7 2019
SUMMER TIME FUN …… NOW BACK TO WORK Warm up Line drills 10 down dog to plank run 400 release hips, ankles and wrists, if shoulders issues do landmine in a lunge pos. Strength Split Jerk 80% 2 2 2 2 2 …. alternate lunge splits alt. SLDL 10 ps DB or KB …..MW […]