Blog – Page 1194

“Jackie”

Posted on Saturday, December 20, 2008

For time:

Row 1000 meters

45lb Thruster, 50 reps

Pull-ups, 30 reps

Post time to comments.

Accessory Work

3 Rounds NFT of:

10 Medball Cleans

10 Knee To Elbows

Mobility wk 4

Journaling is an essential part of your training.

Without a record of what you've done, strategizing WODs becomes a guessing game. Your log shouldn't just include the workout, your weights and/or a time. Here are some ideas for better journaling:

+ Track your rep schemes for better "gaming" in future WODs.

+ Keep notes on your reflections post WOD. Did you go too hard in the beginning and gas out? Did you sandbag on one movement? Were you on 2 hours of sleep and hung over?

+ Look forward. Set a goal for yourself next time you meet the workout.

+ Was mobility or muscular imbalance an issue for you on any of the movements? This can help make your accessory work more productive. Attack your weaknesses.

Here is an example:

"Fran" as rx'd 8:56

Thrusters 10-5-3-1-1-1/5-5-3-2/3-3-3

Pull-ups 18-3/10-5/3-3-2-1

"Hard workout, First 10 Thrusters unbroken wrecked me and slowed down my first round. Try 6-5-5-5 next time. Pull-ups weren't too bad, try to do the first and second rounds unbroken. Aim for sub 8:30 next time. It's hard to finish the top ROM with thrusters, better shoulder warm-up and mobility before i hit this again."

Journals are available for $1 at the front desk.

Front Squat

Posted on Thursday, December 18, 2008

3-3-3-3-3

Post to comments.

Accessory Work
3 Rounds for time of:
6 Muscle Ups
15 2 Pood Kettlebell Swings

Mobility wk4

Don't be bashful.

CFSBK would like to welcome our newest coach, Gillian Mounsey! We're all very excited to have Gillian join our team and can't wait to learn as much as we can from her. Please encourage her on as she trains for the 2009 CrossFit Games and continues her journey in the Sport of Fitness.

Gillian is an accomplished athlete who has extensive training in gymnastics, track and field, physical fitness and bodybuilding that extends over the past 25 years. Her physical accomplishments include holding the world record for push-ups and and being the United States Marine Corps National Physical Fitness Champion in 1995.

She has a degree in Physical Education and a graduate level degree in Exercise Science and Cardiac Rehabilitation. Additionally, she has been a personal trainer for 13 years and holds multiple certifications including CrossFit Levels 1,2 and Gymnastics. She specializes in working with athletes, low back injuries, cardiac and pregnant populations.

Gillian is an avid Crossfitter who took 3rd Place in the 2008 Crossfit games and is currently training with the goal of winning the 2009 games. Her passion is teaching others and giving them the tools they need to be embark on their individual lifelong pursuits of health and physical fitness.

McDonalds opens Mini-Gym OC Register

Split Jerk

Posted on Wednesday, December 17, 2008

1-1-1-1-1-1-1

Post loads to comments
compare to 12.8.08, 11.22.08, 9.17.08

Accessory Work
Weighted Step Ups 3×8
Turkish Get-Up Sit-Ups 3×15
Mobility Wk4

Toe Taps are a Dynamic Range of Motion exercise we do before almost every WOD. Here are some points to consider while doing them:
1. Keep your knee extended as much as possible. Bending your leg takes away much of the value from this movement.
2. Keep your base foot flat on the ground. The heel of the back foot rising is a clear indicator that you're allowing too much of your weight to shift forward.
3. Don't reach for your foot by dropping your shoulders. If you don't have the mobility to touch your hand then limit your range of motion. Think about balancing a book on your hear or pretend that your spine is a stack of coins you don't want to knock over.