A+ R A-

W.O.D.

Today we are going to implement a new style of warm-up. When you come in for the WOD you will notice another post on the whiteboard that looks like a WOD, but it is not. It will actually be a warm-up. For example today's warm-up will be:

Buy in: 200m run

-3 rounds-

5 push-ups

10 squat pauses

15 jumping jacks

10 PVC shoulder pass throughs

5 Leg swings (each leg)

Cash out: 200m run

The idea here is to get out of our normal warm-up habit and see if this style is better for all of us. As you can see we will implement movements in the warm-up, as usual, that will help prep your body for the actual WOD. We will also spend time, just like we do now, reviewing each movement that is contained in the WOD.

With all that being said please remember this is a warm-up not a workout! You'll want to start off by moving at 50%-60% and gradually work your way up to 75%-85%. We will brief each class with a little more info. on how this new system will work. If you have any questions please speak with Coach Ian today. Please note we will also, for the time being, not post the warm-up of the day on this site.


 

Do you know "The Essential 8"? Click pic for more info.


WOD

In teams of two:

-AMRAP in 8 min-

10 thrusters (155#/95#)

15 deadlifts

recover for 5 min

-AMRAP in 8 min-

400m run

30 static lunges

Score = Total reps completed by both partners


Partner #1 will start on the first AMRAP while Partner #2 starts on the second AMRAP. After the 5 min recovery the partners will switch. The score will be the combine total of both partners completed reps i.e. completing 1 round of the first AMRAP gives you a score of 25, completing 2 rounds of the first AMRAP gives you a score of 50,...

For the second AMRAP we will only score the static lunges i.e. completing 1 round of the second AMRAP gives you a score of 30, completing 2 rounds of the second AMRAP gives you a score of 60.....

Partial rounds will count towards your score too!

 

Join us on tomorrow at 6pm for the CFMG Nutrition & Lifestyle Course


What to expect at this course:

-Specific body composition measurements

-Paleo & Zone block recommendations

-Guidance on pre/post workout nutrition

-Help with goal setting and motivation


Deadlift Back Angles

Deadlift prep 1

Deadlift prep 2

 


Join us today at 6pm for the CFMG Nutrition and Lifestyle Course


WOD

20 Hand-lift push-ups

30 Double Unders

200m run

20 burpees

30 sit-ups

200m run

-AMRAP 20 min-

 

CrossFit Kids starts back up today!


The Most Dangerous Man in Endurance Training

Burpee Demo

The 400,000 Hour Body

 

Open Gym 10am-1pm

Saud at CrossFit Central London

MWOD

Shoulder Range

Couch Stretch (about 2.14 into the vid)

WOD

Buy In: 50 Wall Ball (20#/14#)

20 Hanging Power Snatch (95#/65#)

20 Push Ups-(hand lift at bottom)

60 Double Unders

3 Rnds

Great Story of Strength- Boy with a Backwards Foot

CrossFit Sports Series 5K-Big Prize Money

 

Free 10 AM WOD

200 M Run

10 KB Swings

5 Burpees

10 Air Squats

12 Min AMRP

Checkout CFMG on the CrossFit Affiliate page!


Strength WOD

10 Min to find your 1 Rep Max Power Clean

WOD

800M Run

30 Squat Cleans

800M Run

-For Time-

We realize there is no weight next to the 30 Cleans we are letting you decide that today.  RX will be whatever you put on your bar.  Our reasoning behind this is to let you push yourself and experiment with what weight you can handle.  Judging by the amount of reps what do you think would be a good weight? The coaches will be around to help you decide and encourage you to increase or decrease.


 

Helen Meets Grace, Tomorrow

Rough Days

Mark Rippetoe on Cleans

Today we say "goodbye", temporarily, to Trevor. He is headed out of country for 6-7 months. Trevor, you will be missed while you are gone. Stay safe and we'll see you again soon.

 

WOD

A1) Ring Rows

6/6/6/6/6

A2) Strict Toes to Bar

5/5/5/5/5

 

Then,

In 3 Min

15 Sit ups

15 KB Swings (53#/35#)

Max Push Press (115#/85#)

Rest 1 Min

4 Rnds

Score = total Push Press


Ring Rows

And you think 135#/95# is heavy for Lunges

SWOD

Front Squat 3/3/2/2/1/1

WOD

8 Min AMRP

1 Double Under

1 Burpee

2 Double Unders

2 Burpee

......

Score = how far you get up the ladder

Example, you get to round 15 but only get through the doubles your score would be 15+15 Doubles

If you can not do double unders just multiply the singles by 2 to make counting easier 4 Burpees 8 singles 5 Burpees 10 singles

 

Check out our latest Interview for the LCI Here!

 

Workout at Cowles Mountain last Spring, making that 53# look heavy.  Mark, John P and Trevor you guys have made some great improvements because of consistency, hard work and dedication over the past few months, keep it up!

Helen Meets Grace, July 16th


Think about your position during your push ups!

Human Weight Lifting

It Summer Time get Hydrated

WOD

200M Run

15 Box Jumps (20'-Male and Female)

AMRP 7 Min

Rest 5 Min

9 Snatches (135#/95#)

12 KB Swings (70#/53#)

AMRP 7 Min

Weighted Push ups!

 

CrossFit Endurance- Cycling Seminar

Hip Flexor and Beach Running

Runners Leg and Hip Extension

Page 150 of 162

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