Tuesday 7/15/14

 

Working on getting ACE Certified to better work

with clients' weight loss goals.

 

 

 

Active Recovery! Go hiking or swimming and enjoy July!

If your goal is to compete in the CrossFit Open then I would suggest doing the metcons before doing strength training. If you want to be an overall better athlete and are not looking to compete in the open, which primarily focuses on metabolic conditioning, then you will be more than happy with following the program as prescribed. Always scale the weight to what feels most comfortable for you. If you start to feel any pain or discomfort when performing a certain movement or using a certain poundage of weight then stop and re-evaluate. These little injuries and pains can be crippling in the future.

“It takes courage to grow up and become who you really are.”

- E. E. Cummings

Monday 7/14/14

Working with Jeff on his back squat technique

 

 

"By recording your dreams and goals on paper, you set in motion the process of becoming the person you most want to be. Put your future in good hands — your own.”–Mark Victor Hansen

 

1. Clean and Jerk 5,4,3,2,1

- Increase the weight every set

2. Find your 20 rep max clean and jerk


3. DEATH BY BURPEES

- Start at 1 burpee then every minute on the minute add a burpee until you can no longer complete the reps within a minute. So on minute 6 you'd have to do 6 burpees that minute. Your score is your last round completed.

Send in your pics and i'll post you to the site as always!

Sunday 7/13/14

The girls killin it!

Purpose is what gives life a meaning. C. H. Parkhurst

This is one of CrossFit's Girl Wods! Good Luck!

1. Nancy!

5 Rounds of

400 Meter Run
15 Overhead Squats at 95lbs/65lbs

You should be winded by round 2 and have to pace/struggle from then on. This should be your most grueling workout of the week.

2. "Core Emphasis"

4 Rounds of

Hold plank for 1 minute
Hold leg raise for 1 minute

Rest 3 minutes

4 Rounds of

Hold left plank for 1 min
Hold right plank for 1 min

Post your times in the comments section below and send in pics of you working out to get posted to the site!