20 March 2019

See what it is really possible. CrossFit Rules of Engagement will help steer you in the right direction on your fitness journey. See the simple yet drastic transformation of phenomenal athlete Stacie Tovar at:   See what is possible - Simple Transformation to actually being fit

See what it is really possible. CrossFit Rules of Engagement will help steer you in the right direction on your fitness journey. See the simple yet drastic transformation of phenomenal athlete Stacie Tovar at: See what is possible - Simple Transformation to actually being fit

Article: See what is possible - Simple Transformation to actually being fit

Warm-up
Run Around Bldg (~400m)
Row 500m, or
Bike 1km

Hips:
3 Rounds:
14 Hip Flexor Pulls
10/side Kossack Squats
8/side Bulgarian Split Squats (heavy)
8/side Single-Leg Good-Mornings (bar)

Mobility
Shoulders:
1:00/side Side Lying Int Rot Smash (ball)
:45/side Side Lying Windmills (roller + abmat)
:45/side Chicken Wings
:45/side Sprinklers
2x12 Horizontal Ext Rot (band / weights)
2x12/side Vertical Ext Rot (band / weights)
then
3 Rounds:
10/side Kettlebell Snatches
5/side Kettlebell Windmills

Metcon
5RFT:
400m Run (500m Row / 1k Bike)
21 Overhead Squats (95/65#)[1-Arm OH (53/35# KB)]
Time Cap: 25:00;
Partner Options:
Run together, Split Bike / Row;
Alternate Rounds; or
Split OHS;
Rx+= solo + 1-Arm OH (53/35# KB)

19 March 2019

"It’s not selfish to go to the gym and work out”  if you have others you care for, it helps tremendously to take care of yourself so you can continue to provide the needed support in the best ways possible:   Busy Parenting and Making Time for Fitness

"It’s not selfish to go to the gym and work out”
if you have others you care for, it helps tremendously to take care of yourself so you can continue to provide the needed support in the best ways possible: Busy Parenting and Making Time for Fitness

Article: Busy Parenting and Making Time for Fitness

Warm-up
(Ankle mobility) do warm-up without shoes ...

Barbell warm-up
5 reps each of:
- Deadlift,
- Hang Power Clean,
- Front Squats,
- Shoulder Press
2-3 rounds

Shoulders:
2-3 Rounds:
10 PVC Pass-Throughs
- Standing
- Squatting
- Prone
:30 Double KB/DB Overhead Hold (light)
200' Farmer Carry (light)
10 Alternating Push-Up T

Mobility
Hips:
1:00/side:
TFL Smash (ball)
Lateral Quad Smash (roller)
Adductor Smash (roller)
Glute Smash (ball)

Metcon
Gwen (Weight)
Clean & Jerk 15-12- and 9 reps   
Touch and go at floor only. Even a re-grip off the floor is a foul. No dumping. Use same load for each set. Rest as needed between sets
E4MoM ...

Warm-Down
Bonus:
Ankles:
15:00 Barefoot Walking (hard surface)
***
then
4x:30 Back Squat Bottom Hold @ 20% 1RM
REST 1:00 between sets

18 March 2019

What is actually required for success? In anything ... Master the Fundamentals:   What is required for success

What is actually required for success? In anything ... Master the Fundamentals: What is required for success

Article: What is required for success

Warm-up
Paleo Chair + Inversion Walk ...
if done yesterday, practice:
- DU/TUs
- Kip Swing
- K2E

Ankles:
Paleo Chair: Accumulate 8:00
3x 1:00 Inversion Walk
- REST 1:00 between walks
***
Inversion walk whenever breaking from Paleo Chair ...

Mobility
Hips:
10/side Hamstring Floss
1:00/side Side Lying Glute Stretch
10/side Adductor Hurdler Stretches
1:00/side Couch Stretch
10 Squat Developers
then
Calf S&F (KB)
Forearm & Wrist Stretches

Metcon
5RFT:
30 [Triple-Unders] Double-Unders
30 [Knees-to-Elbows] Sit-Ups
30 Squats
Time Cap: 25:00;
Rx+= TU + K2E;
Partner if needed to still recover from 19.4 ...

17 March 2019

Another flavourful simple - 1 pot - (vegan) meal option: Chickpea Sweet Potato Spinach Curry - add protein as desired ...   1 Pot Chickpea Sweet Potato Spinach Curry

Another flavourful simple - 1 pot - (vegan) meal option: Chickpea Sweet Potato Spinach Curry - add protein as desired ... 1 Pot Chickpea Sweet Potato Spinach Curry

Article: 1 Pot Chickpea Sweet Potato Spinach Curry

Warm-up
Hips - 3 Rounds:
10 Barbell / DB Hip Thrusts (Heavy)
8 Stiff Leg Deadlift @ 50% 1RM DL
8/side Single Leg Box Step Off (Pistol)

Mobility
Shoulders:
i. 1:00/side Pec Smash (ball)
ii. 1:00 Snow Angels (roller / block)
iii. :45/side Pec Minor Stretch (roller / block)
iv. 1:00 Shoulder Extension Stretch
v. 2x :15 Shoulder Extension Plank
vi. 2x 5/side Y-Rotations

Metcon
Diane (Time)
21-15-9  
Deadlifts, 225# / 155#  
Handstand Push-ups

Warm-Down
Mobility for posterior chain and shoulders as required ...
- 4-way Shoulder Distraction
- Glute / QL Smash (ball)
- ...

Bonus: Ankles
Paleo Chair: Accumulate 8:00
3x 1:00 Inversion Walk
- REST 1:00 between walks
***
Inversion walk whenever breaking from Paleo Chair ...

16 March 2019

Check out the numerous potential health benefits of eating okra:   Benefits of Okra

Check out the numerous potential health benefits of eating okra: Benefits of Okra

Article: Benefits of Okra

Warm-up
Ankles - 3 Rounds:
10/side Alternating Return Lunge Steps
100' Walk (shoes off):
- Tip-Toe Forward
- Tip-Toe Backward
- Pronation (Outside Edge)
- Suppination (Inside Edge)
- Heels (shoes on)
***
then
accumulate 1:00/side Single-Leg Stand

Shoulders - 3 Rounds:
5/side Thoracic Extension Rotation
5 Yoga Push-Ups
***
then
1x20/side Single-Arm Press (DB/KB) @ 50% 1RM
non-dominat side first ...

Mobility
1:00/side Sub-Scap Smash (roller / ball)
1:00/side 1st Rib (trap) Smash (ball)
:45 Child's Pose on Box/Bench
2x10 Wall Slides (PVC)

Metcon
1 mile Run (2k Row / 4k Bike)
50 Kettlebell Swings (53/35#)
40 Pull-Ups
30 KB Swings
20 Pull-Ups
10 KB Swings
1 mile Run (2k Row / 4k Bike)
How are feeling after 19.4?
Partner Options:
- Split / Relay Runs (Row/Bike)
- Switch on KB / Pull-Ups as desired ...
Rx+= solo + Run ...
Time Cap: 30:00

Technique
Bonus:
3x3/side "TGU" Glute Bridge-to-Kneeling

15 March 2019

Did 19.2 remind you to work on Double-Unders? Here are some pointers from Games Athlete Dan Bailey:  Double-Under Pointers

Did 19.2 remind you to work on Double-Unders? Here are some pointers from Games Athlete Dan Bailey: Double-Under Pointers

Article: Double-Under Pointers

Warm-up
Athlete choice:
Run Around Bldg (~400m)
Row 500m, or
Bike 1km
then 3 rounds:
5 Burpees
5 Ring Rows / Kip Swings / Pull-Ups

BURGENER WARM-UP:
1. Down and "Finish"
2. Elbows High and Outside
3. Muscle Snatch
4. Snatch Lands at 2", 4", 6"
5. Snatch Drops

SKILL TRANSFER EXERCISES:
1. Snatch Push Press
2. Overhead Squat
3. Heaving Snatch Balance
4. Snatch Balance without a dip
5. Snatch Balance with a dip

Mobility
Pec & Shoulder S&F (ball)
Trap S&F (ball)
Triceps S&F (ball / roller)
Lat Distraction
Pigeon Stretch
Wrist & Forearm Stretches
whatever else you need to start the 19.4 ...

Metcon
Warm-Up 2 Rounds:
3-5 Snatches
3-5 Burpees
2-3 Pull-Ups / Bar Muscle-Ups
then
"Active" REST 2-5:00
Step-up and get 19.4 done:
3RFT:
10 Snatches (95/65# || 65/45#)
12 Bar-Facing Burpees
***
REST 3:00
***
3RFT:
10 Bar Muscle-Ups / Pull-Ups
12 Bar-Facing Burpees

Warm-Down
Run Around Bldg (~400m)
Row 500m, or
Bike 1km
then Mobility as required ...
and/or
Personal Goal Work
***
Almost There!
Only one more WOD left of the 2019 CrossFit Open ...

14 March 2019

Some simple tasty meal prep options to fuel your way through the rest of the Open. Check out these (vegetarian) grain bowls - add your protein of choice if desired:   Vegetarian Grain Bowls

Some simple tasty meal prep options to fuel your way through the rest of the Open. Check out these (vegetarian) grain bowls - add your protein of choice if desired: Vegetarian Grain Bowls

Article: Vegetarian Grain Bowls

Warm-up
Ankles:
3x10/side Eccentric Ankle Dorsiflexion
4x Front Rack Bottom Squat Hold
- :30 Hold / :30 REST
- @~20% 1RM Front Squat

Shoulders:
10 Push-Up Plank Shoulder Tap
10 PVC Pass-Throughs
***
5x20/side 1-Arm High-Pull @~35% 1RM
mobility between sets ...

Mobility
Triceps S&F (ball / bar / roller)
Lat Smash (ball / roller)
Lat Distraction (band)
Super Rack (band / PVC)

Metcon
1k Row
50 Thrusters (95/65#)
1k Row
Rx= solo @ 95/65#;
Partner if required / desired ...
- get the work done, switch as "needed"
just move and be ready for 19.4 ...

Warm-Down
Mobility and/or
No-Load Technique Practice ...
get ready for 19.4 ...

13 March 2019

See if Fascial Stretch Therapy (FST) can take your performance to the next level. Check out the link for some Facts and Benefits:   Facts and Benefits of Fascial Stretch Therapy

See if Fascial Stretch Therapy (FST) can take your performance to the next level. Check out the link for some Facts and Benefits: Facts and Benefits of Fascial Stretch Therapy

Article: Facts and Benefits of Fascial Stretch Therapy

Warm-up
Ankles:
2 Rounds of Foot Drills:
100' Walk (shoes off):
- Tip-Toe Forward
- Tip-Toe Backward
- Pronation (Outside Edge)
- Suppination (Inside Edge)
- Heels (shoes on)
***
10 Heidens
***
3x10 Squat on Toes
- :03 -ve
- :02 pause @ bottom
:30 REST between sets

Hips:
3 Rounds:
10/side Flexor Pulls (band)
8/side Bulgarian Split Squats (heavy as possible)
10/side Kossack Squats (Toe Up)
10 QL Walks

Mobility
Shoulders:
i. 1:00/side Rear Delt Smash (ball)
ii. :45/side Side Lying Windmills with Rotation
 - keep knee on block / roller
iii. :45 Alternating Reach Unders - :05 Hold
iv. :45/side Behind the Back Pulls - up/down
v. 2x10 Horizontal External Rotation (light)
vi. 2x10 External Rotation Reverse Flys (light)

Metcon
AMRAP-20:
12 Bench Press (135/95)
12 [Strict] Pull-Ups
Rx+= Strict + 135/95#;
if 135/95# >10RM = Push-Ups

Warm-Down
Pec & Shoulder mobility as required ...

12 March 2019

Ready for more dumbbell movements? Two more workouts to go for this Open Season. Move efficiently and effectively with the dumbbell clean & jerk:   Dumbbell Clean & Jerk

Ready for more dumbbell movements? Two more workouts to go for this Open Season. Move efficiently and effectively with the dumbbell clean & jerk: Dumbbell Clean & Jerk

Article; Dumbbell Clean & Jerk

Warm-up
2 Rounds:
10/side 1-Arm RKB Swings (light)
10/side Suitcase Deadlift (light)

Weightlifting
Single Arm Farmer ("Suitcase") Carry (2x250'/side (Heavy))
10x Nerve Flossing Up/Down
+ :30 REST after each set

Mobility
Banded Ankle Distraction
Psoas S&F (KB)
Couch Stretch
Spinal Twist
Kossack Squats

Metcon (7 Rounds for weight)
Back Squat
5-3-2-1-2-3-5
E4MoM-28;
Maximize Weight for Each Round

Gymnastics
Bonus:
Alternating EMoM-10
i. 1-5 Handstand Push-Ups
ii. 1-5/side Alternating Pistol Squats

11 March 2019

Diabetes and CrossFit - control and modify your insulin requirements with regular exercise. Work towards weight loss and improved health - See the story of Junior Smithen, Diabetic Dad Starts CrossFit:   Diabetic Dad Starts CrossFit

Diabetes and CrossFit - control and modify your insulin requirements with regular exercise. Work towards weight loss and improved health - See the story of Junior Smithen, Diabetic Dad Starts CrossFit: Diabetic Dad Starts CrossFit

Article: Diabetic Dad Starts CrossFit

Warm-up
Med Ball Clean - Technique Progression
1. Deadlift
-  focus on good setup
2. Deadlift Shrug
- focus on fast extension and shrug with no arm bend
3. Front Squat
- focus on depth of the catch
4. Shrug and Drop Under
- focus on shrug and beating the ball down, catching low and tight
5. Full Medicine Ball Clean

Mobility
Hips:
1:00/side:
TFL Smash (ball)
QL Smash (ball)
Glute Smash (ball/roller)
Lateral Quad S&F (roller)

Shoulders:
1:00/side Mid-Back Smash (ball / roller)
:45/side Pec Minor Stretch
:45 Snow Angels
:45 Shoulder Extension Stretch
4x :15 Shoulder Extension Planks
2x5/side Y-Rotations

Metcon
Elizabeth (Time)
21-15-9
Clean, 135# / 95#
Ring Dips

Warm-Down
Shoulders:
1:00/side Banded Pec Stretch - Ext Rot
1:00/side Banded Lat Distraction - turn ~90

10 March 2019

Regardless of age, fitness level or gender - Find the inclusive fitness community that contributes to your health and well-being. Policies have evolved to include transgender athletes by gender identity:   CrossFit Policy changes for Transgender Athletes

Regardless of age, fitness level or gender - Find the inclusive fitness community that contributes to your health and well-being. Policies have evolved to include transgender athletes by gender identity: CrossFit Policy changes for Transgender Athletes

Article: CrossFit Policy changes for Transgender Athletes

Warm-up
3x8/side Eccentric Ankle Dorsiflexion
accumulate 1:00/side Single Leg Stand

Mobility

Shoulders:
1:00/side Trap Smash (ball)
:45 Child's Pose w/ Walking Hands
:45 Wall Slides
2x8 of Staggered Y-Turn Outs
2x8 of Banded OHSthen
1:00/side:
then
Pec & Shoulder (ball)
Glutes  (ball)
QL / Lumbar / Erectors (ball)
Quads (bar / roller / ball)

Metcon
4RFT:
30 Wall Balls (20/14#)
30 [GHD] Sit-Ups
400m Run / 500m Row / 1k Bike
Time Cap: 24:00 (rd <6:00)
Rx+= GHD;
Partner if required / desired ...

Warm-Down
Personal Goal Work ...
Bonus Accessory ...
and / or mobility: recover from 19.3 &
get ready for 19.4 ...

Bonus:
3 Rounds:
100'/side Upside Down OH Carry
- 3 Upside KB Single Arm Presses @ 0' and 100'
5/side KB Windmills

Hips:
3 Rounds:
20/side Banded KB RDL (Heavy)
10/side Banded Side Plank Clam Shell
15/side Side Box Step-Offs - :02 Decent
10/side Single Leg Deadlifts (~40/25# DB)

9 March 2019

Cancer as a Metabolic Disease - the importance of nutrition when treating cancer, and the origin of chronic disease and systemic inflammation. Death due to failing to understand the very biology of the disease:   Cancer as a Metabolic Disease

Cancer as a Metabolic Disease - the importance of nutrition when treating cancer, and the origin of chronic disease and systemic inflammation. Death due to failing to understand the very biology of the disease: Cancer as a Metabolic Disease

Article: Cancer as a Metabolic Disease

Warm-up
3 Rounds:
5/side Thoracic Extension Rotation
5 Yoga Push-Ups

Weightlifting
Single Arm Dumbell Press (5x20/side @ up to 35% 1RM)
Mobility work between sets ...

Mobility
T-Spine Smash (ball / roller)
Pec & Shoulder S&F (ball)
Glute / QL S&F (ball)
Hamstring S&F (bar / ball)
Forearm & Biceps S&F (bar)

Metcon
7RFT:
10 Deadlift (225/155#)
2 Rope Climb [1 Double-Up]
Partner up if needed after 19.3 ...
Rx+= solo + Double-Up climbs

Gymnastics
Bonus:
1:00 Handstand Hold
Alternating Tabata:
- Top of Dip Hold
- Arch Body
- Bottom of Dip Hold
- Hollow Body
1:00 Handstand Hold

7 March 2019

Which side of the spectrum do you want to be on? Fend off chronic disease by choosing to exercise and avoid excessive carbohydrate consumption ... keep it simple! (15 min video where CrossFit Founder explains):   Fend off Chronic Disease

Which side of the spectrum do you want to be on? Fend off chronic disease by choosing to exercise and avoid excessive carbohydrate consumption ... keep it simple! (15 min video where CrossFit Founder explains): Fend off Chronic Disease

Article: Fend off Chronic Disease

Warm-up
10 Push-Up Plank Shoulder Tap
10 PVC Pass-Throughs

Weightlifting
1 Arm High Pull: 5 x 10/side @ 50% 1RM

Mobility
Hips:
6/side 90-90 Stretches
- alternate leaning forward then back
1:00/side:
Adductor Side Split
(Elevated) Pigeon Pose
Couch Stretch
10/side Kossack Squats

Metcon
A, B, OR C and/or
Technique / Personal Goal Work ...
Getting ready / limbered up for 19.3

A: 5k Run (Time)
B: 5k Row (Time)
C: 10k Bike (Time)

6 March 2019

The simple correlation between lifestyle choices and chronic disease. Check the video of CrossFit Founder Dr. Greg Glassman:   Lifestyle Choices and Chronic Disease

The simple correlation between lifestyle choices and chronic disease. Check the video of CrossFit Founder Dr. Greg Glassman: Lifestyle Choices and Chronic Disease

Article: Lifestyle Choices and Chronic Disease

Warm-up
Double Under Practice
- 100 or 2 min practice
***
OR
***
Run Around Bldg (~400m)
Row 500m, or
Bike 1km
then
3 rounds of "Cindy":
5 Pull-ups
10 Push-ups
15 Squats
use variations as required / desired ...

Ankles: 2-3 Rounds:
100' Walk (shoes off):
- Tip-Toe Forward
- Tip-Toe Backward
- Pronation (Outside Edge)
- Suppination (Inside Edge)
- Heels (shoes on)

Mobility
Calf S&F (KB)
Lat Smash (ball / roller)
Pec & Shoulder S&F (ball)
Couch Stretch

Metcon
A or B

A: Chelsea
Every minute on the minute for 30 minutes:
5 Pull-ups
10 Push-ups
15 Squats

B: Spicy Chelsea
EMoM-30:
5 Chest-to-Bar Pull-Ups
10 Ring Dips
15 Jump Squats
***
Only score rounds done <1:00;
Rest as Required / Desired;
Start at next interval when ready

5 March 2019

Don't keep trying to out exercise poor nutrition choices. Realize you true potential by fueling your performance. Meat and veggies, some fruit, little starch, no sugar. Reduce the carbs and get off the couch:   Off the Carbs, Off the Couch

Don't keep trying to out exercise poor nutrition choices. Realize you true potential by fueling your performance. Meat and veggies, some fruit, little starch, no sugar. Reduce the carbs and get off the couch: Off the Carbs, Off the Couch

Article: Off the Carbs, Off the Couch

Warm-up
Run Around Bldg (~400m)
Row 500m, or
Bike 1km
***
OR
***
Double Under Practice
- 100 or 2 min practice

BURGENER WARM-UP:
1. Down and "Finish"
2. Elbows High and Outside
3. Muscle Snatch
4. Snatch Lands at 2", 4", 6"
5. Snatch Drops

SKILL TRANSFER EXERCISES:
1. Snatch Push Press
2. Overhead Squat
3. Heaving Snatch Balance
4. Snatch Balance without a dip
5. Snatch Balance with a dip

Mobility
Shoulder:
i. 1:00/side Trap Smash (ball)
ii. 1:00 Child's Pose - walking hands
iii. 10 Wall Slides - PVC OH Press
- hips, shoulders, elbows, hands on wall ...
iv. 8 Staggered "Y" Turn-Outs
v. 8 Banded / Ring OHS

Weightlifting
Zots Press (3-3-3-3-3)
Establish 3RM;
1x3 E3MoM-15

Snatch Hip Movement
3-5 Rounds (45/35#):
high-hang snatch
hang snatch
snatch
*** work on fully extending hips and receive bar in full depth squat, relax pull as required ***

Metcon (Weight)
Snatch
15-12-9
E4MoM-12
Rx= unbroken sets;
only touch and go from floor;
keep bar off floor, no re-grip on floor ...

Warm-Down
Repeat Snatch Hip Movement ...

4 March 2019

Avril burpee.jpg

Article: Maintain Independence with Burpees

Warm-up
Athlete choice:
Run Around Bldg (~400m)
Row 500m, or
Bike 1km
then
3 Rounds:
5-10 Push-Ups
5-10 Ring Rows
10 Squats (Squat Therapy)

Squat Therapy
Choose two:
10 Bottom-to-Bottom (med ball) - full depth
10 Overhead Squat (PVC at rack, arms at wall) - upright torso
10 Toes-to-Box - hip movement
10 Banded Knees - torque / knees "out"
10 Target Touch - hip extension
then combine two (or more) options:
eg. 10 B2B+OHS
or 10 T2B + Banded knees

Mobility
Shoulders:
i. 1:00 T-Spine Smash / Extension (balls / roller)
ii. 3x:10 Bridge / Wheel (elevate feet)
iii. :45/side Chicken Wings
iv. :45/side Sprinklers
v. 2x7 Jefferson Curls (Abmat + light weight)
then
1:00/side Banded Reach Unders

Weightlifting
Alternating E2MoM-12 (3 Rounds):
i. 5 Bench Press  @ ~75% 1RM
ii. 5 Bent Over Row  @ Same Weight
***
REST 4:00
***
then
Metcon
5 Tabata Intervals - [PVC Overhead] Squat
400m Run (500m Row / 1k Bike)
4 Tabata Intervals - [PVC Overhead] Squat
400m Run (500m Row / 1k Bike)
3 Tabata Intervals - [PVC Overhead] Squat
400m Run (500m Row / 1k Bike)
2 Tabata Intervals - [PVC Overhead] Squat
400m Run (500m Row / 1k Bike)
1 Tabata Interval - [PVC Overhead] Squat
Rx+= Run + OHS;
"A" score time
"B" score lowest reps

3 March 2019

Check the video to learn about The Brain-Changing Effects of Exercise:   The Brain-Changing Effects of Exercise

Check the video to learn about The Brain-Changing Effects of Exercise: The Brain-Changing Effects of Exercise

Article: The Brain-Changing Effects of Exercise

Warm-up
3x5/side TGU Glute Bridges

2-3 Rounds:
100' Walk (shoes off):
- Tip-Toe Forward
- Tip-Toe Backward
- Pronation (Outside Edge)
- Suppination (Inside Edge)
- Heels (shoes on)

Suppinated Grip Work
3 Rounds:
5 Suppinated Grip Deadlifts
5 Suppinated Grip Bent Over Rows
5 Suppinated Grip Barbell Curls
5 Suppinated Grip Presses
:20 Suppinated Grip Hang from Bar
5 Chin-Ups

Mobility
3 Rounds:
:10 Top of Dip Hold
:10 Bottom of Dip Hold
:10 Handstand Hold
***
then
Lat Smash (ball / roller)
Pec Smash (ball)
Forearm / Wrist Stretches
Calf S&F (KB)

Metcon
i. 1-5 Ring Muscle-Ups / Pull-Ups
ii. 10-50' Handstand Walk / Shoulder Taps (Handstand Hold)
iii. 1-5 Bar Muscle-Ups / Dips
iv. 10-50 Double-Unders (practice ...)
v. REST
***
focus on being smooth and in control, while stringing the reps together ...

2 March 2019

Are you stretching effectively? Limber up and understand the changes you are creating in your body:   What Stretching Actually Does to Your Body

Are you stretching effectively? Limber up and understand the changes you are creating in your body: What Stretching Actually Does to Your Body

Article: What Stretching Actually Does to Your Body

Warm-up
Barbell warm-up
5 reps each of:
- Deadlift,
- Hang Power Clean,
- Front Squats,
- Shoulder Press
2-3 rounds

BURGENER WARM-UP:
1. Down and "Finish"
2. Elbows High and Outside
3. Muscle Snatch
4. Snatch Lands at 2", 4", 6"
5. Snatch Drops

SKILL TRANSFER EXERCISES:
1. Snatch Push Press
2. Overhead Squat
3. Heaving Snatch Balance
4. Snatch Balance without a dip
5. Snatch Balance with a dip

Mobility
Int Rot S&F (ball)
Glute S&F (ball)
TFL S&F (ball)
Psoas S&F (KB)

Weightlifting
E3MoM-15:
Squat Snatch
3-3-3-3-3
- Touch and Go
Establish 3RM;
If you Power Snatch, Squat to depth and stand it up to finish ...
***
REST 3:00 (after set 5, before C&J)
***
E3MoM-9:
(Power) Clean & (Push) Jerk
9-6-3 (@3RM Snatch Weight ...)
Rx= same wt as Snatches;
- break-up as needed ...
Complete reps then rest remainder of interval ...

1 March 2019

If you've only heard of it by reputation, you may think CrossFit is a place for elite athletes or fitness fanatics — but there's much more to it than that.   Find out why your friends are getting hooked

If you've only heard of it by reputation, you may think CrossFit is a place for elite athletes or fitness fanatics — but there's much more to it than that.
Find out why your friends are getting hooked

Article: Find out why your friends are getting hooked

Warm-up
Run Around Bldg (~400m)
Row 500m, or
Bike 1km
then
3 rounds:
10-30 Double-Unders
5-10 Toes-to-Bar / Knee-Raises

Barbell warm-up
5 reps each of:
- Deadlift,
- Hang Power Clean,
- Front Squats,
- Shoulder Press
2-3 rounds

Mobility
~1:00/side:
Forearm / Wrist Stretches
Calf S&F (KB)
Psoas S&F (KB) / Gut Smash (slam ball)
Lat Distraction (band)
Gecko Stretch
Couch Stretch
whatever else you need to start the Open ...

Metcon
2 Rounds:
5 TTB / Knee-Raises
10 DUs
2-3 Squat Cleans (Rd 2 wt)
then
"Active" REST 2-5:00
Step-up and get 19.2 done:
AMRAP-8 (up to 20):
25 TTB / Knee-Raises
50 DUs / Singles
15-13-11-9-7 Squat Cleans

Rx: Crossfit Games Open 19.2 (Ages 16-54) (AMRAP - Reps)
8 Minute AMRAP + Bonus Time of:
25 Toes To Bar
50 Double Unders
Squat Cleans*
*Round 1 - 15 @ 135# / 85#
*Round 2 - 13 @ 185# / 115#
*Round 3 - 11 @ 225# / 145#
*Round 4 - 9 @ 275# / 175#
*Round 5 - 7 @ 315# / 205#
Time extends by 4-minutes time after completing rounds 2, 3 and 4. If you complete Round 5, your score is the time you finish.

Sc: Crossfit Games Open 19.2 Scaled (Ages 16-54) (AMRAP - Reps)
8 Minute AMRAP + Bonus Time of:
25 Hanging Knee-raises
50 Single Unders
Squat Cleans*
*Round 1 - 15 @ 95# / 55#
*Round 2 - 13 @ 115# / 75#
*Round 3 - 11 @ 135# / 95#
*Round 4 - 9 @ 155# / 105#
*Round 5 - 7 @ 185# / 135#
Time extends by 4-minutes time after completing rounds 2, 3 and 4. If you complete Round 5, your score is the time you finish.

Warm-Down
Run Around Bldg (~400m)
Row 500m, or
Bike 1km
then Mobility as required ...
and/or
Personal Goal Work
***
Great Job!
You have completed the WOD #2 of the 2019 CrossFit Open

28 February 2019

Are you training within a community with a culture of equality, hard work and respect? Check the article to see why everyone is equal in CrossFit:   Why Everyone is Equal in CrossFit

Are you training within a community with a culture of equality, hard work and respect? Check the article to see why everyone is equal in CrossFit: Why Everyone is Equal in CrossFit

Article: Why Everyone is Equal in CrossFit

Warm-up
Double Under Practice
- 100 or 2 min practice

Mobility
Forearm & Biceps S&F (bar / ball)
Hips: 1:00(/side):
(Banded) Hamstring Flossing
(Banded) Couch Stretch
(Banded) Lateral Capsule
Wall Butterfly Stretch
Wall Adductor Stretch (splits)

Shoulders:
i. 1:00/side Pec Smash (ball)
ii. :45/side Pec Fly Stretch (post / wall)
iii. :45/side Lat Stretch (post)
iv. 1:00 alternating Split Lat Stretch - :10 Hold
v. 2x12 Band/Weight Post Delt Flyes

Metcon
AMRAP-20:
2 Rope Climbs [1 Double-Up]
15 Hand-Release Push-Ups
Rx+= Double-Up

Warm-Down
Bonus: Shoulders 3x5/side TGU Glute Bridges
Additional Mobility / Practice to get ready for 19.2 ...