Today’s WOD: 21-18-15-12-9-6-3 Dumbbell Cleans Burpees Last completed on 3/3/09. A link courtesy of Jennifer from Men’s Health Magazine. Methods sound familiar to anyone?
WOD 9/28/09
This week’s skill that we’ll be working on is the fastest lift on the planet: the snatch. Today’s WOD: 3 rounds: 400M Run 12 Overhead Squats 21 Knees to Elbows Today’s post isn’t health related, but it’s important information, nonetheless. Have you ever wanted to change your name that appears when you post? Maybe you’re embarrassed by your name or …
WOD 9/25/09
Today’s WOD: CrossFit Total Lift big today! If anyone has any links or ideas about things to be posted on the site, please feel free to send me an e-mail at “brian [at] mydemosite.org”. Any and all ideas are welcome. I get tired of typing up these novellas and really, you don’t want to hear me on my soap box …
WOD 9/24/09
I had a short conversation with Jennifer yesterday that inspired this post. We were discussing how the length of a workout and intensity are related to each other. I’m going to use an example here. Let’s talk about Grace (30 clean and jerks at 135 for guys). Say I do Grace and I finish it in 5 minutes and by …
WOD 9/23/09
Today’s WOD: Pull-Up Ladder With a continuously running clock, complete 1 pull-up in the first minute, 2 pull-ups in the second minute, 3 in the third, 4 in the fourth, etc. Now back to your regularly scheduled programming… Intensity. What is it? Power and speed. Ratchet up the intensity, get better workouts, right? Not exactly. In the athletic sense, intensity …
WOD 9/22/09
Today’s WOD: Push Press 5×3 at 80% max then 3x800M run What makes us safe at the gym? Technique. What makes us faster at the gym? Intensity (technique too!). When it comes to a workout, which do we place more importance on? Neither. Let’s go ahead and review technique. Technique is the safest AND most efficient way to accomplish a …
WOD 9/21/09
This week’s skill: the back lever. Today’s WOD: “Katie Brown” AMRAP 10 of: 9 Goblet Squats 6 Kettlebell Swings 3 Sumo Deadlift High Pulls All with the same kettlebell. Last completed on 4/17/08. For those with observant eyeballs, you might notice that Jake did this WOD the last time we did it. Amazing. I had an awesome time at the …
WOD 9/18/09
Today’s WOD: “Angie” Last completed on 1/14/09. A paleo snack in a bag! I know the paleo style diet might not be for everyone, but come on, it doesn’t get any easier than food in a pre-packed bag. AND it goes to a great cause, Steve’s Club, up in NJ.
WOD 9/17/09
Today’s WOD: Back Squat 5×5 Full range of motion in our movements is critical to a good workout and it sets a standard that all of us should aspire to achieve. Just a couple days ago, CF main posted a nice video on ring dips [wmv] [mov]. Make sure those hips are traveling vertically!
WOD 9/16/09
Today’s WOD: 21-15-9 Ring Push-Ups Box Jumps Dumbbell Cleans