12 min to find 1RM DL
100 DU (3:1)
21 Squat Snatch (95/65)
Save Your Spine – 5 Moves To Do Before Lifting Heavy
Most people tend to forget about our spine whenever we start doing our workouts (or any physical activity per se.) This shouldn’t be the case, so we have listed down 5 simple exercises you should do before taking on those heavy barbells. Any clue what they are?
Before starting an intense new fitness routine, you should consult a natural health practitioner or professional fitness trainer to provide you the right form and program that will help you gain strength without injuring yourself. The most common reason that professional athletes stop competing is injury to their bones. So it makes sense that regardless of your fitness level, your priority should be safety first. That includes strengthening your muscles that support your spine and core muscles along with improving flexibility around your joints. Continue reading here.
How Flexibility Affects Strength (& Vice Versa)
By William Imbo
The term ‘muscle-bound’ has long been associated with athletes and individuals that have developed large muscle mass through strength training, but in so doing have significantly reduced their ability to move freely through a full range of motion. This is certainly the case for many people in sports and fitness, and yet, we need only look at gymnasts, Olympic Weightlifters and elite CrossFitters to know that the opposite is true as well. These athletes compete in sports where an imbalance between these two fitness skills would limit their progress and impair their success—and the same applies to you.
How flexibility affects strength
A limited range of motion is going to hold you back from maximizing your strength gains. Think about the mobility you need in your hips and ankles for a typical barbell squat. Then consider the added shoulder and wrist mobility you need for the front and overhead squat. Yet the squat, in all its variations, is renowned as the best compound movement (involving more than one joint) you can possibly perform, especially when it comes to improving overall strength. Because it does involve so many muscle groups, your body will be triggered to release more testosterone and HGH—two powerful hormones for building muscle mass and strength. And studies have shown that in order to maximize your strength gains, you need to execute full range of motion when squatting in order to have your muscles have greater time under tension. But what if you aren’t mobile enough to break parallel in the back squat, to maintain a front rack position in the front squat, or even hold an empty barbell overhead during an overhead squat? Well, you will inevitably hit strength plateaus that will take some time to break. Needless to say, being flexible enough to put your body in the right positions when moving heavy weight is vital. If you want to clean, jerk and snatch like an Olympian, first make sure that your body is mobile enough to receive heavy weight—then you will be able to reap the strength benefits of standing up monster weights from the hole. The same concept applies to developing bodyweight strength. One need only look at the body of a gymnast to realize how strong these men and women are—yet they are highly mobile too. Consider this—how many of you struggle with pistols? And, for those who do, do you think it’s because you lack the individual leg strength to perform the movement, or you’re missing the requisite mobility in your hip and ankle to get into the position? I’d wager that for the vast majority of people, the latter is the limiting factor. Continue reading here.
Take 12 min to work up to a 3RM Bench press
20 Deficit Push Ups (45s/25s)
20 Pull Ups
*15 min Time Cap*
4 rounds (not for Time)
12 Glute Ham Raises
12 High Box Jumps
The Glassman Chipper, Part 2
We challenge you to improve your mental fitness by reading our Founder and CEO’s CrossFit Journal articles.
“When we explained that we thought our workouts were so effective that if we were to post one every day, someone would eventually find them, try them, have great results, and come back and tell friends, the dot-comers laughed heartily and condescendingly chortled, ‘Ahhhh, the old grassroots approach!’”
Greg Glassman wrote that in the 2005 CrossFit Journal article “www.crossfit.com.”
On Feb. 10, 2001, the first workout of the day went up on CrossFit.com. Starting in September 2002, CrossFit’s Founder and CEO supported these workouts with the CrossFit Journal, originally an e-zine emailed to subscribers. In 2008, the publication evolved to the website your currently see—“Journal 3.0” as it was called in a retrospective that announced the new site. Continue reading here.
20 Chest to Bar
10 Front Squats (205/135)
Skill (Not for Time)
10 Strict T2B
10 Evil Wheel (Video demo here)
5 Reasons You Should Love Wall Balls Even More
by CrossFit Times
Another staple in CrossFit, wall balls are an exercise that involve performing a squat, throwing a ball in mid-air, and trying to catch it the moment it comes down. It seems like a simple exercise for those outside CrossFit, but for us CrossFitters, we know how much of a pain it can be.
Have I mentioned that the balls we use are weighted? This adds up to the challenge, as well as to the reason why most CrossFitters hate this exercise (next to burpees, of course.) But love them or hate them, wall balls are undeniably an important part of this program.
Here are 5 reasons you should start loving wall balls.
Want to build your engine? Wall balls are an awesome cardio respiratory exercise. Set to not only light up your muscles, but give your heart and lungs a good workout. A simple exercise to increase both your aerobic and anaerobic capacity. Continue reading here.
50 Box Jump Overs (24/20)
50 Deadlifts (225/155)
50 Cal bike or row
Dozens of Clark County schools offering CrossFit programs
by Stephanie Zepelin, 13 Action News
LAS VEGAS (KTNV) –
The Clark County School District said by the end of 2017, 50 schools in the district will have CrossFit classes.
It was made possible by a 2014 grant from the Southern Nevada Health District.
“I was really intimidated by the big heavy weights and stuff and I didn’t think I’d be good at it,” said Ally Ching, a junior who has been doing CrossFit at school for two years.
Ching is also one of the members of the West Career and Technical Academy CrossFit club.
“It’s kind of hard to ask any person to sit still for six hours a day,” said Grayson Gearin, who teaches Physical Education, Health and Functional Fitness CrossFit at West Tech. “I think giving them an outlet to come in here, an hour, move, get tired, and then go in, and sit down, and focus on your math or your science.” Continue reading here and watch videos.
800 M Run
21- C&J (155/115)
800 M Run
How To Do Double WODs
Recently a friend switched to a box where they always do double WODs. A benchmark WOD then 15 min AMRAP. Heavy lifting with hard MetCons. You get the idea.
There are constant arguments for and (mostly) against doubling up max intensity workouts without proper planning. I experimented over the years with various programming of this and here are my conclusions.
– it is not possible to PR two max effort workouts back to back. Sort of makes sense as a rested second WOD would beat a tired one.
– if you want to double up two WODs – leave a few hours in-between. This is moat common and used in competitor training. Continue reading here.
50-40-30-20-10 reps for time of:
- Double Unders (3:1)
Rest 5 minutes
50-40-30-20-10 reps for time of:
Top 5 Secret Benefits from Crossfit Training
Bet you already know that CrossFit has many significant benefits. Just to name a few: increased fitness, visible results, and time saving workouts.
But oh, there’s so much more! Read on to discover the secret benefits of CrossFit training that rarely gets an honorable mention.
So How Does CrossFit Training Benefit You?
1) Sense of Empowerment
CrossFit is an extremely empowering experience for anyone looking to get into shape. In the process, you quickly discover your inner athlete. You’re physically altering your body with the development of new muscles and increased overall fitness. You’re stronger, healthier, and capable of anything (mentally and physically). Talk about empowering! So go on with your bad self and CrossFit like a champ.
2) Sense of Community
Often times, when you go to your local gym for a workout, you silently go through the motions, moving from machine to machine. At a CrossFit box, it’s a community. It’s family. There are no machines and no isolation. Exercises are done via group workouts and everyone encourages one another to push through boundaries. High-fives run rampant here! Continue reading here.
In teams of 2:
- 10 Rounds (each)
- 20/15 cal row / bike
- partners take turns until both have completed 10 rounds each
5 rounds, NOT FOR TIME:
- 8 Strict C2B
- 12 Med Ball abmat sit-ups (20/14)
Conjectural Fatigue: High-Repetition Weightlifting
The snatch and clean and jerk can safely be used for conditioning—and have been for years.
A tremendous amount of criticism has been leveled at high-rep Olympic weightlifting.
Much of it comes from a variety of sport-specific coaches—often vocal weightlifting coaches and personal trainers who state that doing higher repetition snatches, cleans, and jerks is not effective in application and likely dangerous. In their opinion, no one can perform these lifts with proper technique in higher repetitions because of fatigue-generated technique errors.
In fact, some coaches suggest the Olympic lifts should not be used to train anyone other than elite athletes. Continue reading here.
Congrats to Chas and Cecila for completing the Savage Race this past weekend.
OH Squat (10×3 @ 75%)
Perform 1 set every 75 sec
- 2k Row
- 50 Ground to Overhead (KB or DB, 20 to 55 lbs)