Function 7/7/2014 Beginner Intermediate Advanced Roll Out Side Roll Warm Up 5min z1 + Coaches Choice Mobility Coaches Choice Skill KB Swings/T2B WOD A. Power Clean Build to a Medium Single in 8 min B. 6 min EMOM 1-2 (For Skill Practice) + 10 min AMRAP 10 DB Snatch/Side 35#/20# 10 Burpee Box Jump Ove…
Our next Elements Workshop is scheduled for Monday, March 9 at 7:15pm. Have you been considering CrossFit? Now's your chance. We have a few spots open! Email coach@crossfitmph.com or register online! http://ow.ly/JQJSk
Strength & Conditioning WOD: Dynamic Effort: Power Cleans 10 x 2 @ 70% 1RM on :60s 10 Min Cindy: 5 Pullups 10 Pushups 15 Air Squats Skills & Drills Perform 25-45 minutes of skill work...
400M Run 2RFQ: 10 Barbell DL :30 glute bridge hold w/ plate on hips (45/25) 10 Barbell Pendlay rows :30 active (1″ from bottom) Push Up Hold THEN 3 min Hol
New PR board for March up. All these PRs happened in our evening classes tonight! Awesome job everyone! Get in and get yours on the board!
Wednesday, March 4, 2015: back squat 1-1-1 Compare results to December 9, 2014. shoulder press 1-1-1 Compare results to January 26, 2015.
Crossfit MPH
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We miss you already, Tanny! Wishing you all best with the new gig and the next chapter -- but we sure aren't letting go so easily. Fully expecting training updates on the reg all the way from Thailand! "Thank you @crossfitdc for an awesome sauce pants programming and being a sanctuary for the crazy and the fun. Admittedly, It woulda been a whole lot easier to leave had I never met these guys. But I would not change it for the world. Thank you Tom for making coming to the gym the highlight of my days. Thank you @iamjamesditrijr for teaching me how to sort of snatch and being my donut/lifting/ice skating and everything buddy/#brotherfromanothermother. Thank you @katiedeereese @invictusaz6 @missdaze @rzambard @dimaross @mjdaze for this beautiful friendship and making me look forward to seeing you guys every time. @dominic_berger your selfie skill will always be what I shoot for...and will never make it but that's okay. It makes you special. @heyheyleahfaefae your my lifting gal crush and I can't wait to see you out lift all the strong dudes #likeagirl Stay awesome guys and I will see you guys soon!!! Love, me." -- Tanny C., https://instagram.com/p/zkWZa8wVh-/?modal=true
“Thank you @crossfitdc for an awesome sauce pants programming and being a sanctuary for the crazy and the fun. Admittedly, It woulda been a whole lot…”
Where do the teams stand after Week One of the DCF Open? Check the recap below and our own leaderboard here: www.districtcrossfit.com/scoreboard
Week one is in the books of the first ever District CrossFit Intramural Championship. Three teams battled it out for the early lead and the answer can be summarized by three words: Paine and Gain.
#sugar. Can be delicious (read: doughnuts, cookies, tiramisu, gelato, sweet tea (for you southern folks))...but can be oh so bad. Come Saturday and get your learn on!
Clear your calendars! Saturday, March 7 @ 2:30pm, Coach Dorothy will be hosting our next nutrition seminar, titled: “Sugar: What You Don’t Know IS Hurting You!”
Shoutout to CF Milpitas member SHIRLEY who not only PR'd on her C&J while WARMING UP for 15.1 but then used that weight for the workout and then PR'd AGAIN during 15.1a! That is a lot of awesome in one sentence.
When was the last time you were upside down?
“The brick walls are there to give us a chance to show how badly we want something.” Continuing our quest for the strongest offseason yet with The Bike Rack DC and Team Sticky Fingers! *****
Check out our "Refer-a-Friend' Program! Current MPH members will receive $50 OFF their next month’s membership payment if a friend, family member or co-worker joins MPH! http://ow.ly/JMaJE
Crossfit MPH
Week 1 - Top 10
CrossFit Walnut Creek – CrossFit
So what are the 5 most important things you would tell a new CrossFitter? What are your greatest memories and/or accomplishments since you started Crossfit? Please limit your response to 5. We will be using this on the website to help new members. Pictures are also acceptable(and are encouraged!) Lastly, what would you change inside your box? We would like to have these by Monday if possible. Thanks for your help!
Strength & Conditioning WOD: 1 – 1 – 1 – 1 – 1 – 1 – 1 Jerk Skills & Drills Perform 25-45 minutes of skill work before beginning your Endurance Workout below Swimming Skills & Drills Biking Skills & Drills Running Skills & Drills Single Sport Endurance Workout Choose ONE of the following sports…
CrossFit Silicon Valley - Competitor Training Warm Up and Skills 5min MB bear hug run "3RFQ: 10 barbell floor press :30 HS hold 10 BJ depth jump (24/20) :30 glute bridge" CS Activation 3min Push-up Plank Hold 3 to 5 minutes box jump skill - Raise height as necessary - focus on sitting back into power position, loading posterior chain, then landing softly on the box (ninja quiet) Strength and Accessory ALL LIFTS FOR THIS VARIATION OF THE STRENGTH CYCLE WILL USE 30X0 Tempo (3 eccentric, 0 rest/pause, fast as possible concentric, 0 rest/pause) *unless otherwise noted 20min Ping Pong w/ Static Hold (perform as A,B,C, 1min rest, A, B, C, 1min rest, etc.) A: 5 Bench or Floor Press @ 65-75% B: 5 Seated BarbelTriceps Ext (heavy as possible w/ perfect form) C: Max Rep in :25 Floor Press / Bench (135/95)" *remember each movement starts on the next minute and there is 1min of rest after ABC... thus you will perform each element 5x *for this cycle of accessory work, the overall progress of the rounds is still NFT, but each individual element should be done explosively during concentric phase and slowly on eccentric phase of motion 4rNft 5-10/side KB/DB arnold presses 10-15 KB/DB lateral shoulder flys (no hip pop) 10-15 russian dips (use boxes if you dont have bars) Metcon MOVING TO SPEED CYCLE - WODS NOW RAMPING BACK UP TO 90% EFFORT ON 3 DAYS PER WEEK (ATHETE CHOICE ON WODS TO GO FULL THROTTLE WITH) - DO NOT GO ALL OUT ON MORE THAN 3 DAYS 400m run 20 BJ 24/20 10 Alternating single leg step ups w/ bar overhead 65/45 20 HSPU 10 Alternating single leg step ups w/ bar overhead 65/45 20 BJ 24/20 400m run Cooldown/Mobility/Recovery 2:30/side (strapless) single leg rows 3RNFT: 15 GHD HE 7/side floor rotational BE (hands laced behind head, raise elbow to sky) 10 Unweighted reverse hypers CS Recovery 2min skin the cat stretch on bar or rings 2min @ each: overhead triceps stretch, crossbody straight arm stretch
Wodify: Results in a Box
CrossFit Silicon Valley - Workout of the Day Warm Up and Skills 3min MB bear hug run 2RFQ: 10 barbell floor press :30 HS hold 10 BJ depth jump (24/20) :30 glute bridge CS Activation 3min Push-up Plank Hold 3 to 5 minutes box jump skill - Raise height as necessary - focus on sitting back into power position, loading posterior chain, then landing softly on the box (ninja quiet) Weightlifting ALL LIFTS FOR THIS VARIATION OF THE STRENGTH CYCLE WILL USE 30X0 Tempo (3 eccentric, 0 rest/pause, fast as possible concentric, 0 rest/pause) *unless otherwise noted 16min Ping Pong w/ Static Hold (perform as A,B,C, 1min rest, A, B, C, 1min rest, etc.) A: 5 Bench or Floor Press @ 65-75% B: 5 Seated BarbelTriceps Ext (heavy as possible w/ perfect form) C: Max Rep in :25 Floor Press / Bench (115/75) or (75/55) *remember each movement starts on the next minute and there is 1min of rest after ABC... thus you will perform each element 4x Metcon Metcon (Time) 400m run 20 BJ 24/20 10 Alternating single leg step ups w/ bar overhead 45/35 20 HSPU 10 Alternating single leg step ups w/ bar overhead 45/35 20 BJ 24/20 400m run Scaled: 200m run 15 BJ or step ups 24/20 10 Alternating single leg step ups w/ PVC overhead 20 HSPU (band or box as needed) 10 Alternating single leg step ups w/ PVC overhead 15 BJ or step ups 24/20 400m run MOVING TO SPEED CYCLE - WODS NOW RAMPING BACK UP TO 90% EFFORT ON 3 DAYS PER WEEK (ATHETE CHOICE ON WODS TO GO FULL THROTTLE WITH) - DO NOT GO ALL OUT ON MORE THAN 3 DAYS Cooldown/Mobility/Recovery 1:30/side (strapless) single leg rows 2RNFT: 15 GHD HE 7/side floor rotational BE (hands laced behind head, raise elbow to sky) 10 Unweighted reverse hypers CS Recovery 2-3min skin the cat stretch on bar or ring
Wodify: Results in a Box
Tuesday - Avery says, "You too can eat a well measured, high-quality breakfast at Scrambles in San Jose!". Enjoy eating clean and healthy with the people you love! Good nutrition, good exercise, improved lifestyle choices make everything that’s critical to your well being better. It’s huge. — Greg Glassman Warm Up and Skills 3min MB bear hug run 2RFQ: 10 barbell floor press :30 HS hold 10 BJ + depth jump (24/20) :30 glute bridge CS Activation 3min Push-up Plank Hold 3... http://ow.ly/2VofTG
Good nutrition, good exercise, improved lifestyle choices make everything that’s critical to your well being better. It’s huge. — Greg Glassman Warm Up and Skills 3min MB bear hug run 2RFQ: 10 barbell floor press :30 HS hold 10 BJ + depth jump (24/20) :30 glute bridge CS Activation 3min Push-up...
CrossFit Iron Mary’s – Team Iron-Clean battery -gymnastics densityA.Clean (EMOM 10 SC @70%x4; 75%x4; 85-90%x2)Metcon (3 Rounds for time)3 sets @ 85% AD 90sec 15 UB BF C2B Rest 2min+Metcon (3 Rounds for time)3 sets @ 85% Row 90sec 5 kipping HSPU+AMRAP strict Rest 2min
Iron Mary | WOD
CrossFit Iron Mary’s – CrossFit Endurance1000 meter row (No Measure)Metcon (Time)Partners 1. 20 pull-ups/20 push-ups 10 hollow rocks/10 Russian twists Staggered 200 m row 2. 10 goblet squats/10 kb dc&p 10 bicycles/10 wall balls Staggered 200 m row 3. 20 walking lunges/10 step ups 10 mountain climbers/10 strike throughs Staggered...
Iron Mary | WOD
CrossFit Iron Mary’s – CrossFitA.Clean (work to a 3 rep TnG in 10 min)squat cleanB.Power Clean & Jerk (3.2.2.1.1, rest 2 min)Power Clean + Jerk (Split or Power)+Metcon (Time)40 squat cleans with A.12 min cap
Iron Mary | WOD
03/03 GWOD - PRACTICE for 10 minutes: Kip Up to Support Progression
“SMACK ATTACK” http://wp.me/p2RAeU-2qe
"SMACK ATTACK" 3 ROUNDS 20 - Back Squats 95#/65# 20 - Hang Cleans 95#/65# 20 - SDLHP 95#/65# *starting with and EMOTM=5 Burpees
03/02 GWOD - FLEXIBILITY 2 ROUNDS each leg: 15 Front Leg Swings, 15 Sit up to Pike, Hold Side Split 1 min
“SMACK ATTACK” 3 ROUNDS 20 – Back Squats 95#/65# 20 – Hang Cleans 95#/65# 20 – SDLHP 95#/65# *starting with and EMOTM=5 Burpees
03/01 GWOD - For REPS TABATA: Box Jumps
02/28 GWOD - 3 ROUNDS for QUALITY: 10 Ring Handstand Push Ups, 1 Rope Climb in Straddle Position
A few things that bring a smile to my face: . 1. A message from Coach B (@mikeburgener)
There is still 4 long weeks to go, but very happy to be sitting 23rd (only 8 spots from Regionals position) in SoCal after Week 1. Plus 6th in the strength portion :) Not bad for a gym that's only been open 2 1/2 years! #teamfortius #crossfit #crossfitopen #crossfitgames #crossfitfortius #socal #socalregionals #sandiego #sandiegocrossfit #barbell #barbellclub #gym #sandiegogym #strength #oly #olympiclifting #weightlifting #fortiuscompetitionteam #fortiusweightlifting #wod
A. 4 sets of 1 Snatch Pull + 1 Hang Snatch + 1 Full Snatch x 1.1.1 Rest 10 sec between each complex Rest 2min between each set B. For time, New Girl Benchmark, “Annie” 50-40-30-20-10 rep rounds of Double Unders Sit-ups
Tuesday 3 March
Forging elite fitness in Coronado.
The 2015 USA Weightlifting qualifying totals have been released, including the introduction of "Regional" weightlifting events. Exciting year to come :)
Please see below the qualifying totals and qualifying periods for 2015 National Events and the 2016 National Junior Championships.
RPM will be visiting PCF! We will have a demo station set up on Monday, 3/2 at 5pm at Venice throughout our night classes. You can get advice from RPM pro jumper, sample speed ropes, buy them on the...
The CrossFit Mission Gorge March Newsletter http://conta.cc/1NadzFz
Join us this Sunday for a gymnastics clinic with Cy Platt! He has over 25 years experience with this sport as well as 10 years as a stunt performer. When: Sunday, March 8th Time: 10:00am Cost: $10 Come learn some great drills and skills for handstands, handstand walking, and muscle ups!
❤️February PRs❤️ Congratulations everyone! We know there were many more. :) Don't forget to post any PRs you make to the PR Board.
3 weeks before Lester (@lesterhokw) and I begin the FuBarbell + The Training Geek USA Tour! I'm so excited to be bringing this learning opportunity to the community. Knowledge bombs are going to be dropped for sure! Seats are still available, head to: . www.FuBarbell.com/Events . Negotiating the Knees. The mistake commonly made for beginners is trying too hard to negotiate the knees. Common cues like "pushing the knees back" or "getting the shins vertical" often confuse beginners on how to move the bar past the knees to get into a good power position. Done incorrectly and this portion where the bar goes from below the knee to the knee and lastly above the knee can easily engage the arms and disengage the back and legs. This is usually due to the mistiming of the first pull where the lifter begins moving but fails to break the bar off the ground. This mistiming coupled along with the active pushing of the knees back results in the combined centre of mass being shifted forward. Possible outcomes in this instance include early straightening of the legs. Or being too far over the bar which subsequently results in the shoulders going behind the bar too early in the second pull. Instead, one should be thinking of maintaining engagement of the lats to keep the centre of mass of the bar close to that of the lifter and subsequently over the feet and actively use the legs to initiate the breaking off the ground. The result of that is a balanced pull off the ground, a rigid torso during the pull and correct positioning of the lifter for the power position to appropriately use the legs. This will then increase the quality and efficiency of the pull for a good lift. #FuBarbell #TheTrainingGeek #biomechanics #becauseSCIENCE #USAweightlifting #crossfit #education #crossfitgirls #crossfitmen #weightlifting #instagramfitness #liftingALLtheweights
Check out the Male Athlete of the Month for March! L http://www.crossfitelysium.com/male-athlete-of-the-month-315-cj-mccoole
Coach L- The Male Athlete of the Month for March first caught my attention in July 2014. He had been a member for a few months prior, but it was during our Summer beach party that I was able to really interact with him. We ended up playing pick up soccer for quite a bit of time, and it struck me tha…
3/15 Male Athlete of the Month- CJ McCoole.
Our 2nd Athlete Camp of 2015 will take place on April 18th and 19th at Life By Design Strength & Conditioning - West London CrossFit. Details of the event are provided on the website. There is lots of great information involved for both athletes and coaches. Athletes will learn more about their strengths and weaknesses and then how to put that into a training plan. Coaches will receive lots of insight into the HOW and WHY of assessment and program design. Only 25 spots are available, register now. If you are a client of ours and would like to attend, contact your coach to be registered. http://www.optimumperformancecalgary.com/p/athlete-camp.html
Interested in working with a personal trainer? Need a program that gives you results? Fill out the Contact Us form below to find out about our FREE Fitness Consultation and Assessment.
Xiaopeng (pronounced shou-peng) is a great exercise for warming up your shoulders. Give it a try!
The shoulder is an amazing joint. Compared to other joints in the body, it’s mobility is unmatched. The shoulder has over 180 degrees of motion through flexion, extension, abduction, and adduction.
