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Archive
Cleaning Up
Wednesday, September 01, 2010WOD
Dynamic mobility of shoulders, hips and thoracic spine before the WOD. Power Clean skill work
15-12-9-6-3
Power Cleans 95/65 (Heavy cleans at 135)
Ring Push-Ups
Box Jumps 20"
Static and relaxed stretching after the WOD
Post times to comments-Compare to 1/13/2010
More Mobility work, no way!
In observance of Labor Day, we will be open Monday morning for two classes at 7 and 8 am. We will be programming a team WOD to be done during that time, so if you are in town and want to mix it up, come on in! Also, don't forget the Nutrition 101 Seminar next week it is going to be great!
Cleans
Friday, August 13, 2010WOD
Cleans 3x5
Rest
Interval Row 200 meters rest 1:1 x 4
Post loads and times to comments
Hang Cleans - Push Press
Monday, July 12, 2010WOD
Hang Cleans 3-3-3-3-3
Push Press 1-1-1-1-1
100 Double Unders for time
"This On-Ramp stuff is supposed to be easy, right?"
Only 5 days left until the start of the games! If you have not registered yet, let us know asap that you will be competing this weekend. Thanks Coach Tina for the programming!
Clean-Run-KB
Thursday, July 01, 2010WOD
Four rounds for time of
Hang Cleans 12 reps 95/65
Run 400 meters
KB Swings 24 reps 1.5/1 pood
Post time to comments
Box Games Hint # 2 - Clean up your act!
If you were signed up for the Mud Run in November, you need to register your team or as an individual. Also, we have changed the Calendar of Events Section to the left, check it out! Mouse over the Calendar of Events title to see the box calendar.
Clean & Jerk
Monday, June 28, 2010WOD
Clean & Jerk 1-1-1-1-1-1
Rest
50 Double Unders for time / 50 HSPU for time
Post loads and times to comments
Fighting through the pain!
Metcon
Tuesday, June 22, 2010WOD
Five rounds for time of
Farmer's Walk 100 ft (scale weight to individual capacity)
Sprint 200 meters
Hang Cleans (squat) 8 reps 135/95
Post time to comments
Why do you CrossFit? Let us know...our own, Athena!
Clean Deadlifts
Friday, June 18, 2010WOD
Clean Deadlifts 5x5
"Death by Toes to Bar" - Perform toes to bar on the minute for every minute, 1 the first minute, 2 the second, 3 the third, etc....until you can no longer complete the toes to bar in the time allowed. Scoring is based off of the maximum number of minutes completed.
Post loads and minutes completed to comments
"It's all about form." Movement is predicated by mobility, flexibility, strength, awareness, and repetition. Good movement is the product of a balanced prospective on training, time, effort and attention to the details. When it all comes together, the feeling you get and the improved performance is the reward...
Power Cleans
Friday, June 11, 2010WOD
Power Cleans 3x5
Weighted lunges to max 3x10 (ea leg)
Max L-Sits x 3
Post loads and times to comments
Coach Matt doing heavy pull-ups!
"It is resistance that creates freedom of movement...think about it"
Cleans
Wednesday, May 19, 2010WOD
Hang Cleans 3x5 (work fast elbows and getting under the bar)
RDL 3x10
Rest
Double Under Skill Work
Metcon
Friday, May 07, 2010WOD
Five rounds for time of;
HSPU 10 reps (scale to capacity, maintain as much vertical trunk alignment as possible)
100 ft of Long Jump Squats
Hang Cleans 5 reps 135/95
Post time to comments
"The greatest teachers are the best students..."
Coach Clayton doing "The Chipper," 2009 Games WOD
Finding the balance in Your Zoi (greek for LIFE)!
CrossFit is great at helping expose our weaknesses and lack of balance. The more we train I think we find out what works for us. I have been focusing more on mobility lately and have seen a significant improvement in capacity. Most athletes, including myself at one point in my training, give very little regard for time spent on dynamic, static mobility, nutrition, rest and recovery, and spiritual development.
We just "train" thinking that "training-the act of exercising" is training. In other words, we don't view the other stuff as important. After years of experimenting with this, I have come to the realization that this is the greatest weakness most athletes have. There is a "balanced perspective" that requires thought, discussion and review. We all want to get in, get out and be done! But, real Zoi-fitness does take time and commitment.
So here is my recommendation for everyone who wants to be "Zoi-FIT!" Find a balance in devoting time to each aspect of fitness. Decide how much time per day you can devote to your fitness which involves exercise, stretching, healthy eating and nutrition, recovery, sleep and spiritual development.
If you are going to CrossFit, which involves high intensity functional movement, you need to devote time to all the other facets of fitness. Stretch on your off days to promote mobility and before and after WOD's. When you are the most sore is when you should be stretching. This is the contractile phase of healing tissue. In other words, your connective tissue is shrinking in length and mobility.
Eat a paleo or zone friendly diet of nutrition and be accountable to someone else. Rest and sleep! Sleep a minimum of 7-8 hours a day. This needs to be uninterrupted sleep! And lastly, but most importantly, develop spiritually. Spend time reading a good book on spiritual development, meditating, praying and developing accountability to a spiritual mentor for the, "sharpening of iron...."
D
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