20 February 2019

The Open is only a couple days away ... sign-up and see how you improved from last year, or see how you compare internationally - in any age group ... check the link to get registered:   Register for the Open

The Open is only a couple days away ... sign-up and see how you improved from last year, or see how you compare internationally - in any age group ... check the link to get registered: Register for the Open

Article: Register for the Open

Warm-up
Hips:
3 Rounds:
16 Flexor Push-Pulls (8/side - alternating)
6 Toe Up + 6 Toe Down Adductor Slides
(or 12 Kossack Squats)
10 Reverse Deficit Lunge (moderate wt)
8/side Single-Leg Good-Mornings (bar)

Mobility
i. 1:00/side Pec Smash (ball)
ii. 1:00 Snow Angels
iii. 1:00/side Pec Stretch (post / wall)
iv. 1:30 Alternating Split Lat Stretch - :10 Hold
v. 2x10 Rotator Raises / Face Pulls

Shoulders:
1:00/side:
Banded Shoulder Internal Rotation (Ext)
Banded Pec Stretch / Shoulder Ext Rot (Flex)

Metcon
AMRAP-20 (Alternating EMoM):
i. Deficit Strict Handstand Push-Up
ii. Deficit Kipping Handstand Push-Up
iii. Strict Handstand Push-Up
iv. Kipping Handstand Push-Up
v. REST
Max reps unbroken EMoM;
REST remainder of interval;
variations as required
- every other interval
- modify RoM (deficit / standard / kipping)
- "Pike" position
- L-Sit Presses / Push Presses

Bonus: Accumulate 2:00 in L-Sit
+ 5 Shoot-Throughs every break ...
Rx= Parallettes;
Rx+= Rings (for L-Sit)
variation: Boxes ...

5 February 2019

Why do we focus on Functional Movements? Check out this short video to see how your performance in the gym will make everyday life easier:    Functional Movements in Everyday Life

Why do we focus on Functional Movements? Check out this short video to see how your performance in the gym will make everyday life easier:  Functional Movements in Everyday Life

Article: Functional Movements in Everyday Life

Warm-up
3 rounds of "Cindy":
5 Pull-ups
10 Push-ups
15 Squats
variations as required for Warm-Up ...
try some "Squat Therapy" options ...

Mobility
4-way Shoulder Distraction
Lat Distraction
Glute/Hamstring S&F (ball)

Metcon
Chelsea
Every minute on the minute for 30 minutes:
5 Pull-ups
10 Push-ups
15 Squats
option to alternate rounds with a partner ...

Personal Goal Work

4 February 2019

Looking to get that first muscle-up or simply improve? Try these simple drills from Annie:    Simple Drills to Improve with the Muscle-Up

Looking to get that first muscle-up or simply improve? Try these simple drills from Annie:  Simple Drills to Improve with the Muscle-Up

Article: Simple Drills to Improve with the Muscle-Up

Warm-up
Double Under Practice
- 100 or 2 min practice
then
Alternating Hollow / Arch Body Tabata

Mobility
Pec Smash
PVC Pass-Throughs + Wrist Turnovers
Calf S&F

Gymnastics
A:
Alternating E1.5MoM-15:
i. 1-5 Ring Inversions
- Ball-Up, Pass-Through, Skin-the-Cat;
ii. up to 50' Handstand Walk
- HS Hold, Shoulder Taps, Wall-Climbers ...

Metcon
Tabata Double-Unders
REST 2:00
***
12:00 to Complete
50 Pull to Inverted Plank
- Fewest sets possible
(Rx+= Straight Legs and Arms)
+ REST
***
Tabata Double-Unders
Score Lowest Round ...

3 February 2019

Understand how a Keto Diet will impact your health in the long term. Check out the details and video interview with a Cardiologist:   Understanding the health impact of a Keto Diet

Understand how a Keto Diet will impact your health in the long term. Check out the details and video interview with a Cardiologist: Understanding the health impact of a Keto Diet

Article: Understanding the health impact of a Keto Diet

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

Single Arm Dumbell Press (3-5 x 16/side @ ~35% 1RM)
2-3:00 / set ...
use DB or KB

Mobility
1:00/side Pec Smash (ball)
1:00/side QL Smash (ball)
1:00/side Sub-Scap Smash
1:00 Shoulder Extension Stretch

Metcon
Appropriate version of Open 16.3 (AMRAP-7) ...
REST 5:00
then
15-12-9
Left side DB C&J (50/35#)
Right side DB C&J (50/35#)

A1: CrossFit Games Open 16.3 (AMRAP - Reps)
AMRAP 7 minutes
10 power snatches
3 bar muscle-ups
Men use 75 lb.
Women use 55 lb.

A2: CrossFit Games Open 16.3 Scaled (AMRAP - Reps)
AMRAP 7 Minutes
10 power snatches
5 jumping chest-to-bar pull-ups
Men use 45 lb.
Women use 35 lb.

B: 15-12-9
Left side DB C&J (50/35#)
Right side DB C&J (50/35#)
Time Cap: 10:00;
15 left side, then 15 right side;
12 left side, then 12 right side;
9 left side, then 9 right side

2 February 2019

Exercise is good for your health right? Then why isn't everyone doing it? Check the link to see if you have heard or been using the excuses ... let's get moving:   Excuses for not exercising

Exercise is good for your health right? Then why isn't everyone doing it? Check the link to see if you have heard or been using the excuses ... let's get moving: Excuses for not exercising

Article: Excuses for not exercising

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

Shoulders:
i. 1:00/side Side Lying IR Smash (ball)
ii. 1:00 Posterior Delt Stretch
iii. :45/side Behind the Back Pulls Up/Down
iv. :45/side Chicken Wings
v. 2x10 Horizontal ER
vi. 2x10 Vertical ER
then
3x 3/side Turkish Get-Ups

Mobility
Sweeps or Calf & Achilles Stretch
Straddle Side Reach

Metcon
3RFT:
800m Run (1k Row / 2k Bike)
20 Toes-to-Bar
21 Deadlift @ Body Weight
Time Cap: 30:00;
TTB variations:
- Straight leg raises (hanging or lying)
- Hanging Knee-Raises
DL < 10RM

1 February 2019

Check the article to help understand how age affects bodyfat and what ranges are "healthy":   Age and Bodyfat

Check the article to help understand how age affects bodyfat and what ranges are "healthy": Age and Bodyfat

Article: Age and Bodyfat

Warm-up
3 Rounds:
5-10 Wall Balls
5-10 Ring Rows / Pull-Downs

Mobility
Shoulders:
i. :45/side 90 Pec Stretch
ii. :45/side Pec Fly ("Y") Stretch
iii. :45/side Lat Stretch (Post)
iv. :45 Alt Split Lat Stretch - :05 Hold
v. 2x12 Banded Reverse Flys
then
1:00/side Side Hip / Glute S&F (ball)
1:00/side Shin S&F (ball)

Metcon
5 Rounds (A+B) [up to ~40:00]:
A) Max Wall Ball Rounds (20/14#)
i. :30 @ 12+ reps
ii. 1:00 @ 25+
iii. 1:30 @ 37+
iv. 2:00 @ 50+
v. 2:30 @ 62+
vi. 3:00 @ 75+
vii. 3:30 @ 87+
viii. 4:00 @ 100+
ix. 4:30 @ 112+
x. 5:00 @ 125+
xi. 5:30 @ 137+
xii. 6:00 @ 150+ [<6:00 Karen!]
...
REST 2:00
B) Max Reps Unbroken Strict Pull-Ups
REST 3:00

Score = Highest Round Completed;
Continue to next :30 if able to complete target reps +

31 January 2019

Don't let the signs of being Awesome stress you out! Check out the list to see some different ways to acknowledge your amazing accomplishments with your dedication to lifting and staying healthy:   Signs you are Awesomely Fit

Don't let the signs of being Awesome stress you out! Check out the list to see some different ways to acknowledge your amazing accomplishments with your dedication to lifting and staying healthy: Signs you are Awesomely Fit

Article: Signs you are Awesomely Fit

Warm-up
5 reps each of:
- Deadlift,
- Hang Power Clean,
- Front Squats,
- Shoulder Press
2-3 rounds
+ 5 Push-Ups each round

Mobility
1:00 T-Spine Smash (balls / roller)
1:00/side Couch Stretch
10 Kossack Squats
additional mob as required between sets ...

Weightlifting
Clean (1-1-1-1-1)
25:00 to Establish 1RM and then Max Unbroken Push-Ups;

5:00 for REST + Metcon set-up ...

Metcon
5RFT:
12 Cleans @ 50% 1RM
50% of Max Reps Push-Ups
Time Cap: 20:00 (<4:00/rd);
Indicate wt and reps

30 January 2019

Looking for a tasty way to start a cold wintery morning? Try this Cinnamon Apple Breakfast Quinoa:&nbsp;   Warm up with Cinnamon Apple Quinoa

Looking for a tasty way to start a cold wintery morning? Try this Cinnamon Apple Breakfast Quinoa:  Warm up with Cinnamon Apple Quinoa

Article: Warm up with Cinnamon Apple Quinoa

Warm-up
Accumulate 1:00 hanging from bar ...
then
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

Mobility
Gut Smash (slam ball)
Forearm S&F (ball)

Metcon
30-25-20-15-10-5
Kettlebell Swings [70/53#](53/35#)
[GHD] Sit-Ups
Time Cap: 18:00
Rx+= 70/53# + GHD

Bonus: Hip Accessory Work
3 Rounds:
20/side Banded Romanian DL (Heavy KB)
:20/side Side Plank
15/side "Box" Step Offs
10/side Single Leg DL (KB/DB)

29 January 2019

Reduce the Risk of Stroke with Strength Training - Resistance training also benefits your heart, metabolism, cognition and mental health:  Reduce Risk of Stroke with Strength Training

Reduce the Risk of Stroke with Strength Training - Resistance training also benefits your heart, metabolism, cognition and mental health: Reduce Risk of Stroke with Strength Training

Article: Reduce Risk of Stroke with Strength Training

Warm-up
Shoulders:
1:00/side Pec Smash (ball)
:45 Snow Angels (roller)
:45/side Pec Minor Stretch (roller)
1:00 Shoulder Extension Stretch
2x :15 Shoulder Extension Plank
2x5/side Y-Rotations
then
1:00/side Banded Chicken Wings

Mobility
Forearm & Biceps Smash (bar)
Glute S&F (ball)
Pigeon Stretch

Metcon
4RFT:
500m Row (400m Run / 1k Bike)
15 [Deficit] Handstand Push-Ups
2 Rope Climbs [1 Double-Up Climb]
Time Cap: 40:00
Rx+= Row + Def HSPUs + Double-Ups;
variations as required;
HSPUs: No Intentional singles
- need to be able to do at least 3 at a time;
- Rx+= Full Deficit: Shoulders contact hand level

Warm-Down
Run Around Bldg (~400m)
Row 500m, or
Bike 1km
then mobility as required ...

28 January 2019

Did you resolve to lose weight this year? Is it working? Did you have a plan? Here is a fat loss plan targeted for CrossFit Athletes to help you out:   Fat Loss Plan for CrossFit Athletes

Did you resolve to lose weight this year? Is it working? Did you have a plan? Here is a fat loss plan targeted for CrossFit Athletes to help you out: Fat Loss Plan for CrossFit Athletes

Article: Fat Loss Plan for CrossFit Athletes

Warm-up
3 Rounds:
10 Kettlebell Swings
Tempo Deadlift - :30 up + :30 down
(PVC / empty bar)

Mobility
Forearm S&F (ball)
Lat Distraction
Spinal Twist

Metcon
Review / Practice Windshield Wipers ...
***
10 Windshield Wipers
10 Tempo Deadlift
- :30 Up + :30 Down
10 Windshield Wipers
***
A: Score Time
B: Score Weight

Rx= WW on floor;
Bent knees as required;
Rx+= Hanging WW;
Go as heavy as capable on Tempo DL;
Must be moving and keep bar off floor to count rep;
Recommendation: E2MoM

Core Work
Bonus:
Hollow / Arch Body (Rock)
intervals alternating between maintaining the Hollow Body and Arch Body positions - Tabata

27 January 2019

Reminder on understanding best before dates - stop wasting food:   Understanding Best Before Dates

Reminder on understanding best before dates - stop wasting food: Understanding Best Before Dates

Article: Understanding Best Before Dates

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

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

Mobility
Calf & Achilles Stretch
Straddle Side Reach
Couch Stretch

Metcon
A, B or C ...
(Run, Row or Bike)

A: Max Effort 5k Run

B: Max Effort 5k Row

C: Max Effort 10km on AirDyne Bike

Warm-Down
:20/side Side Plank
10/side Hip Flexor Pulls (band)
8/side Bulgarian Split Squat (Heavy)
10/side Kossack Squats

Personal Goal Work

26 January 2019

Struggling to get the kids to eat properly? Here are some ways to help them make healthier choices:   Getting Kids to Eat Properly

Struggling to get the kids to eat properly? Here are some ways to help them make healthier choices: Getting Kids to Eat Properly

Article: Getting Kids to Eat Properly

Warm-up
3 rounds:
5 burpees
25 Jumping Jacks
10 Jumping alternating lunges (5 each side)

Mobility
Pec & Shoulder Smash (ball)
Lat Distraction
Gut Smash

Metcon
A (Open 12.1)
REST 5:00
B

A: CrossFit Games Open 12.1 (AMRAP - Reps)
7-Minute AMRAP of:
Burpees to a 6" target

B: Metcon (Time)
15-13-11-9-7-5-3-1
[C2B] Pull-Ups
[GHD] Sit-Ups
Rx+= C2B + GHD

Personal Goal Work

25 January 2019

You have likely heard of CrossFit but may be wondering what it is. Here are the topics we will cover in our Foundations Programs. Check out the video and come by to find out more:   What is CrossFit?

You have likely heard of CrossFit but may be wondering what it is. Here are the topics we will cover in our Foundations Programs. Check out the video and come by to find out more: What is CrossFit?

Article: What is CrossFit?

Warm-up

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

Mobility
1:00/side:
Lateral Quad Smash (roller)
Quad Smash (roller)
Adductor Smash (roller)
QL (Lumbar) Smash (ball)

Metcon
AMRAP-20:
4 Overhead Lunge Steps (65/45#)
5 Push Presses (65/45#)Partner Option:
Switch as desired ...

Personal Goal Work

24 January 2019

Are you aware of your neck position when lifting? Here is why you shouldn't exaggerate looking up:&nbsp;   Why you shouldn’t look up when lifting

Are you aware of your neck position when lifting? Here is why you shouldn't exaggerate looking up:  Why you shouldn’t look up when lifting

Article: Why you shouldn’t look up when lifting

Warm-up
500 m Row

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

Mobility
Pigeon Stretch
Couch Stretch
Calf S&F (KB)

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

Metcon

Warm-Up for Snatch
***
10:00 - (A1) 1k Row + REST
10:00 (B) Tabata Squat Snatch (115/80#) + REST
(A2) 1k Row

23 January 2019

Do you need to get off the couch? Find the right community to help motivate you to get back to an active, healthy and happy lifestyle. Check the link for Courtney's journey from Couch to (CrossFit) Community:   From Couch to Community

Do you need to get off the couch? Find the right community to help motivate you to get back to an active, healthy and happy lifestyle. Check the link for Courtney's journey from Couch to (CrossFit) Community: From Couch to Community

Article: From Couch to Community

Warm-up
3 Rounds:
5-10 Kip Swings
5 Ring Rows / Pull-Ups
5 Push-Ups / Dips

Mobility
Pec & Shoulder Smash
4-way Shoulder Distraction
Lat Smash / Distraction
Spinal Twist
Forearm Stretches

Gymnastics
Muscle-Up Practice
"AMRAP-30":
A) Max Reps Muscle-Ups
OR
B) Max Reps Pull-Ups + Dips
***
Don't get "sloppy" keep form and keep sets "short"

A: "AMRAP-30":
Max Reps Muscle-Ups
i. Strict Ring Muscle-Ups
ii. Strict Bar Muscle-Ups
iii. Kipping Ring Muscle-Ups
iv. Kipping Bar Muscle-Ups
Max reps of each type possible;

B: "AMRAP-30":
Max Reps Pull-Ups + Dips
i. Strict Pull-Ups
ii. Strict Dips
iii. Kipping Pull-Ups
iv. Kipping Dips
Max reps of each type possible;
Variations as required;
Attempt to match rep count for Pull-Ups and Dips;

Warm-Down
Repeat mobility as required ...

22 January 2019

To learn more about Adrian  click here

To learn more about Adrian click here

Article: To learn more about Adrian click here

Warm-up
Shoulders (21A)
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

Mobility
Calf & Achilles Stretch
Pigeon Stretch

Metcon
0-20:00
complete "Adrian" + REST
@ 20:00 Begin Bonus

Adrian (Time)
7 Rounds For Time of:
3 Forward Rolls
5 Wall Climbs
7 Toes-To-Bar
9 Box Jumps, 30"
In honor of U.S. Army Sergeant First Class Adrian Elizalde, 30, of North Bend, OR, died on August 23, 2007
To learn more about Adrian click here
variations as required:
- Barrell Rolls 3 each direction
- High as possible Wall Climbs (or :30 plank)
- Hanging Knee-Raises
- 24/20" Box Jumps or Step-Ups

Bonus: Metcon (Time)

2 Rounds:
12 L-Arm Push-Presses (53/35#)
12 R-Arm Deadlifts (53/35#)
800m Run (1k Row / 2k Bike)
12 R-Arm Push-Presses (53/35#)
12 L-Arm Deadlifts (53/35#)
800m Run (1k Row / 2k Bike)Options:
- adjust weight as required ...
- alternate with partner (after 6 reps / 400m)
- 400m runs (500m Row / 1k Bike) going solo ...

21 January 2019

Looking to build strength and add muscle mass while doing CrossFit? Check out the CrossFit Hypertrophy program:&nbsp;   CrossFit Hypertrophy Plan

Looking to build strength and add muscle mass while doing CrossFit? Check out the CrossFit Hypertrophy program:  CrossFit Hypertrophy Plan

Article: CrossFit Hypertrophy Plan

Warm-up
Shoulders:
i. 1:00/side Sub-Scap Smash (roller / ball)
ii. 1:00/side Pec Minor Stretch (roller / bench)
iii. 1:00 Extension Stretch
iv. 2x7 T's - prone, head on Abmat - retract scap
v. 2x5/side Y-Rotations

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

Mobility
Super Rack
Glute Smash (ball)
Forearm Smash (ball)
Trap Smash (ball)

Metcon
Max Reps Hang Clean E5MoM-25:
i. ~60% Body Weight
ii. ~70% Body Weight
iii. ~80% Body Weight
iv. ~90% Body Weight
v. ~100% Body Weight
indicate wts used;
Rx= 60-70-80-90-100% BW

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

20 January 2019

Do you need to figure out your macros? Check the link for details on using a calculator to address weight loss, muscle gain and body fat.

Do you need to figure out your macros? Check the link for details on using a calculator to address weight loss, muscle gain and body fat.

Article: Ultimate CrossFit Nutrition Calculator

Warm-up
("Super") mini-"Cindy"
3 Rounds:
5 [Chest to Bar] Pull-ups
5-10 [Clapping] Push-ups
10-15 [Squat] Jumps

Mobility
Pec Smash (ball)
Lat Distraction
Couch Stretch

Metcon
Barbara (Time)
Five Rounds for time:  
20 Pull-ups 
30 Push-ups   
40 Sit-ups  
50 Squats  
*3-minute rest after each round*
variations as required ...

Warm-Down
Run Around Bldg (~400m)
Row 500m, or
Bike 1km
then mobility as required ...

19 January 2019

Basic Nutrition: Success doesn’t come from the science, it comes from the consistency.&nbsp;   Basic Nutrition for CrossFitters

Basic Nutrition: Success doesn’t come from the science, it comes from the consistency.  Basic Nutrition for CrossFitters

Article: Basic Nutrition for CrossFitters

Warm-up
3 Rounds:
8/side Bulgarian Split Squat (wt optional)
10/side 1-Leg Hip Bridge (hold opp leg)
8/side Kossack Squats
10/side Flexor Pulls

Mobility
Lat Distraction
Shoulder Extension
Spinal Twist

Metcon
Alternate with partner (similar body wt):
1-mile Carry with up to Body Weight
- Fireman Carry
- Piggy-Back
- "Log"
- Sandbag
- D-Ball
- Tire
- Plate
- ...
each partner try to accumulate 1-mile (1600m)
carrying as much wt as possible;
Time Cap: 40:00;
Score time, indicate wt and item(s) carried

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

18 January 2019

JAM beach log.jpg

Article: Overview of Rhabdo

Warm-up
Shoulders:
i. 1:00/side 1st Rib (trap) Smash (ball)
ii. 1:00 Child's Pose - Box / Bench
iii. 15 Overhead Raises - wall
iv. 15 Wall Slides (PVC)
v. 2x10 Band/Ring OH Squats
***
3 Rounds:
5/side KB Windmills
100'/side Upside-down 1-Arm OH Carry

Mobility
Pec & shoulder S&F (ball)
Lat Distraction

Metcon
10:00 for 18.zero + REST
then
AMRAP-30

A: CrossFit Games Open 18.zero (Time)
21-15-9
Dumbbell Snatches 50/35
Burpees Jumping Over the Dumbbells

B: AMRAP-30:
5 Pull-Ups
5 Ring Dips (10 Box)
15 Sit-Ups