Established 2007
TBA 10/11/08
Emily sneaks in some post WOD flexing.
This weekend Jeremy, Sal and myself will be participating in the Mid-Atlantic Hopper Challenge. CrossFit events like these are a great opportunity to compete with new people in a new environment. I encourage everyone to step out of their comfort zone and plan on competing in the next challenge that comes up.
Ankle Exercises with Bands Elite FTS
Aimee Anaya's 2007 Nationals performance AimeeAnaya.com
Five rounds for time of:
7 Muscle-ups
21 Burpees
Each burpee terminates with a jump one foot above max standing reach.
Post time to comments.
Accessory work:
Foam Roll
500m technique row x2
This workout is in honor of Maplewood, Missouri Firefighter, Ryan Hummert, 22, who was killed by sniper fire July 21st 2008 when he stepped off his fire truck responding to a call. He is survived by his parents Andrew and Jackie Hummert.
What better way to spend a Wednesday night than Deadlifting and hanging out with friends?
CFSBK GYM ETIQUETTE pt. 3
Respect Weight, Respect the Movement.
As CrossFitters we pride ourselves on using functional movements to develop our strength and conditioning. We poke fun at typical gym-goers and their 'interpretations' of classic movements like the back squat and deadlift. All too often however that last pull on "Diane" or that 3rd round of Sumo Deadlift High Pulls on "Fight Gone Bad" can be unacceptably compromised for the sake of getting a better score. It's true that at high intensity technical perfection is impossible to maintain but certain boundaries must be established to ensure your safety and the preservation mechanical functionality. These movements are POTENT, their returns in fitness are unparalleled and therefore must be respected. At CFSBK we stress that the rx'd loads are there as guides for you to determine what kind of workout it is rather than something set in stone. We're also of the contention that a sloppy ass clean or back squat is not PR material and big weights shouldn't be approached until consistency with the movement has been established. Take your time, practice the movements, practice them some more, THEN jump into the fire.
Missed your opportunity to sign up for our level 1? Why not Register for Guerrilla Fitness' cert on November 15th &16th.
1-1-1-1-1-1-1
Post loads to comments.
Accessory work
Renegade Rows 3x10e
GHD Russian Twist 3x12e
Bjorn and Sal work their chesticles.
Power Play Gymnastics
CrossFit Mom
Jon Gilson interviews Greg Everett AgainFaster
(thanks jeremy)
5-5-5-5-5
Post Loads to Comments.
Accessory work
Barbell Row 3×8
Row 500m, 3 attempts
Play around with some Heavy (for you) Kettlebell swings.
Med Ball Tosses
Post WOD Foundations crew.
Laura, Cynthia, Shannon, Matt, Aaron, Steve, Matt and Lavall
Cynthia from Foundations is going to order a speed rope for personal use and wanted to know if anyone else wanted in on the order. Jump ropes are economic, travel well and require regular practice.
Check out the details HERE and leave a comment if you'd like to place an order.
In this workout you and your partner must cumulatively complete the prescribed reps. Only one person may be working at any given time.
75 Med Ball Tosses
150 Box Jumps
150 Knee To Elbows
150 Walking Lunges
150 Sit-Ups
75 Med Ball Tosses
Post time, partner and strategy to comments.
Accessory work
Stretch/Foam Roll
Sal