WOD 8/28/13
Warm up; Bike 1 mile / Run 1/4 mile Core Dynamic Warm up Complete the following: Weighted Dip, 5 rep max Rest Weighted Dip, 4 rep max Rest Weighted Dip, 3 rep max Rest Weighted Dip, 2 rep max Rest...
View ArticleAre your kids drinking too much juice?
SuppVersity Whole fruit consumption linked to -23% reduced diabetes risk, fruit juice consumption on the other hand increases the risk by +21%, says most recent Harvard study. Do I sound like a...
View ArticleWOD 9/02/13
Warm up Core Dynamic Stretch Strength “Hotshots” 4 rounds for time of: 30 Squats 135 pound Power clean, 19 reps 7 Strict Pull-ups Run 400 meters Static Stretch...
View ArticleWOD 9/06/13
warm up; bike 1 mile/ run 1/4 mile Core: 10 min Dynamic Stretch Strength/MetCon: perform the following slowly taking the weight up each set working up to a 75% max lift. 10 x Snatch ( 55 # guys/ 40#...
View ArticleWOD 9/07/13
Bike 1 mile/Run 1/4 mile Core Dynamic Stretch Strength / MET CON ( 5 sets of the following) 3 min Farmer Carry on treadmill with max incline 15 x thruster 5 x pullups Stretch
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Class Schedule
no class tonight at 6:30pm, Sat or Monday at 12:00, I should be back for the 3:00 and the 3;30pm class monday, heading to the beach for a couple days
View ArticleWOW 9/09/13 – 9/13/13
I thought I would post the workout’s for the entire week for a change . Each workout will start with a Warm up Core Dynamic Stretch Finish with a stretch Have a great week of training! Monday:...
View ArticleLearning the Kipping pull up
here is a great tutorial on how to do a kipping pull up. I think its a practical skill you should have in your tool box but don’t overdo I wouldn’t recommend kipping every time you do pull ups. The...
View ArticleWOW 9-16-13
Here is a list of this WOW workout’s of the week I may make some adjustments on the fly. All workout will start out with a warm up , additional core work , Dynamic stretch and finish with additional...
View ArticleSore throat ?
Have a Sore Throat? Gargle With Salt Water In a randomized study published in The American Journal of Preventive Medicine in 2005, researchers recruited almost 400 healthy volunteers and followed...
View ArticleArticle 9
All workouts will start with a 10-15 min warm up , dynamic stretch and core Mon 5×5 pulls ups Then…….. 5 sets of the following 5 man makers w/ DB ( 20#/12 #) followed with a 2 min farmer carry...
View ArticleArticle 8
Note: all workout will start with a 15 min warm up a dynamic stretch and core and a little extra work on any sore areas MON Part I ( 8 min AMRAP) Bench press x5 Rev Row x10 WB x 15 Part II ( 8 min...
View ArticleLake Powell Workout
http://media.crossfit.com/awset/CrossFit_LakePowell_WOD2_Marz_526da09a434f6_SD.mp4
View ArticleMethod to the madness
There is a particular reason for each workout we do. Some are meant to be lightweight so that you can move that weight quickly, so that you can test the limits of just how bad you can make it burn....
View ArticleFitness Quest
Whether or not you are on a quest to win the Crossfit Games or not, this thing that we all do is a real journey. We get to find so much out about ourselves. We chase goals, we improve our movements,...
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Paleo Pancakes
I stole this recipe from John Welbourne at CrossFit Football This a tool he uses to put weight on his athletes so if youi are looking to get lean you will want to eat these in moderation or as an...
View ArticleThe most inflammatory Holiday food
What is the Most Inflammatory Food You Can Eat ? As we move in to the holiday season it is a good time to be reminded of foods to avoid. I know its a special time of year, and we are bombarded with...
View ArticlePaleo Pumpkin Muffins
Pumpkin Muffins Makes 12 Muffins Ingredients: 1/2 cup coconut flour 1 Tablespoon ground cinnamon 1/2 teaspoon ground nutmeg 1/4 teaspoon ground cloves 1/2 teaspoon baking soda 1/2 teaspoon sea salt 1/2...
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WOW 11-18-13 through11-22-13
each workout will start with a warm up, additional core work and finish with a cool down and stretch MON:Filthy Fourty ( 1 round of the following for time) 40 Box jump, 24 inch box 40 Jumping pull-ups...
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