WOD-5/2/14
Every minute on the minute for max rounds
From the rack start with 1x jerk (50% 1RM)
Add 5 pounds each successive minute, continue until failure.
3 RFT
10 Box Jumps 24/20
15 KB cleans Alternating 53/35
20 Knees to elbows
Meet Your Coach Contact!
Dear UB community members, Today is a special day. No, it is not because it is Monday (and you are all especially happy on Mondays, right?... ahem, 6:30 am class). It is special because today you will be receiving an email from your Coach Contact. What the heck is a Coach Contact? Well buddy, I…
This Thursday marks the beginning of the 2015 CrossFit Games Open. We encourage all members to participate as a fun way to challenge yourself. This is the first year that there will be a Scaled...
week39 day1 http://wp.me/p3Bc8L-xs
Main - CrossFit Adult View Public Whiteboard Snatch (skill work) Metcon (AMRAP - Rounds and Reps) 12min AMRAP: 30 double unders 5 hang squat cleans 115/75
week39 day1 http://wp.me/p3Bc8L-xr
Main - Metcon View Public Whiteboard Metcon (Time) Metcon WOD 2 rounds 3x/2x 30 sec gos Glute hip ext. hold Half ext sit-ups Mnt. Climbers Push ups Rest -------------------- 30s gos Single DB plank walks High knees Rev. Plank toe touches Rest ------------------------------------------------------ -------------------- 5sets: 12 Single arm push press /side 40 side step over floor touches 10 single arm squat cleans /side 20 plank ups
WOD – 2/23/14 http://www.maxfitnesscrossfit.com/?p=8748
5×3 Push Jerk Then…. Complete the following for time: 100 Doubleunders 50 Sit-ups 40 Pull-ups 30 Burpees 20 Shoulder to Overhead (M:135#/W:95#) 10 Power Cleans (M:135#/W:95#)
5×3 Push Jerk Then…. Complete the following for time: 100 Doubleunders 50 Sit-ups 40 Pull-ups 30 Burpees 20 Shoulder to Overhead (M:135#/W:95#) 10 Power Cleans (M:135#/W:95#)
WOD- Monday Feb 23 3 days until the start of the CrossFit Open! Have you signed up yet? Visit our web page to learn more about the Open and the schedule. You can get register at the CrossFit Games website SKILL: MU drills swing hip to rings …
Please help spread the word. This is Mike Rhee's sister. Please help us get donors.
Jon's plea to find a bone marrow match for his wife fighting cancer. Swab and Save 2014 http://www.bethematchfoundation.org/g... Lori's Story: Young adult ca...
Shout out to CFDE's athlete Chris Monez @clearallaround for working the Daytona 500. His driver, Cole Whitt, is currently in 12th place. CFDE Coaches Staff and Athletes are proud of you and your crew - we're cheering you on from the box Chris!
No open gym today!
Coach Matt hit 10 lb PRs on both lifts and took 2nd. Coach Tyler PRed his clean. Both our guys represented our gym well with beautiful technique. Also, we had the biggest cheering section. Our gym was represented honorably.
No open gym tomorrow due to maintenance!
Coaches Tyler and Matt do a tremendous job supporting this gym, we're very excited to see them step on the platform today at 3 PM at Sac High. Please come out and support! Spectator fee is 5 dollars.
Saturday Team Workout Returns http://blog.genesispetaluma.com/?p=3362
This a throwback to one we did in August, except with a twist. See you at 8am or 9am: Teams of 2 for time: One teammate can not do more than 10 reps in a row of any exercise but you can switch any amount of reps less than that. For Time (but 30 min cap): 2000m Row 200 double unders…
Competitors Program Week 2, Day 6 (Strength Cycle): Work to a heavy single in bench press -then- 5x3 bench press @ 85% 1RM -then- 5x3 Segment clean pulls @ 75-80% of clean 1RM (pauses at just off floor, then just above knee, then extend at the top) -then- AMRAP in 15 minutes: 5 Power Cleans 135/95# 10 Burpee Box-Jumps 24/20″ 10 Power Cleans 135/95# 20 Burpee Box-Jumps 24/20″ 15 Power Cleans 135/95# 30 Burpee Box-Jumps 24/20″ 4 Power Cleans 155/105# 10 Burpee Box-Jumps 24/20″ 8 Power Cleans 155/105# 20 Burpee Box-Jumps 24/20″ 12 Power Cleans 155/105# 30 Burpee Box-Jumps 24/20″ 3 Power Cleans 185/120# 10 Burpee Box-Jumps 24/20″ 6 Power Cleans 185/120# 20 Burpee Box-Jumps 24/20″ 9 Power Cleans 185/120# 30 Burpee Box-Jumps 24/20″ *If all reps are finished under 15:00, continue with AMRAP of 9 PC @ 185/120# and 30 BBJ @ 24/20″ for the remainder of 15:00.
Outlaw Open Program Week 7, Day 6: 1) Alternating EMOM for 14:00- -1 Three Position Clean (floor, hang, power position)* *Begin at 60% of 1RM Clean and add weight each minute until you can no longer complete the complex. When a miss occurs on the complex subtract 5-10# and complete the remainder of the EMOM. -10 Ring Dips 2a) 5X3 Jerk from Blocks/Racks – work to a max triple for the day, rest 90 sec. 2b) 5X3 Halting Clean Deadlift (3 count pause at the knee) – work to a max triple for the day, rest 90 sec. 3) 2012 Regionals Event 4 For time: 50 Back squats 135/95# 40 Pull-ups 30 Shoulder-to-overhead 135/95# 50 Front squats 85/65# 40 Pull-ups 30 Shoulder-to-overhead 85/65# 50 Overhead squats 65/45# 40 Pull-ups 30 Shoulder-to-overhead 65/45#
Saturday's Schedule of Classes: 7:30-8:30 CrossFit 8:30-9:30 CrossFit 9:30-11:00 Open Gym CrossFit Classes: WOD: 20 min AMRAP 2 Deadlifts (335/235 lbs) 10 Toes-To-Bars 15 Lateral Over-the-Bar Burpees
CrossFit Endurance and Mobility Class with Coach Karen, Saturday mornings at 9 at the Folsom gym!
In talking with runners who have followed a CFE program and coaches who work with them, these are benefits that commonly are brought up. Improvement in overall health and quality of life. Rather th...
It's always a treat to visit other gyms and throw down with friends. And Ben Alderman hosts some killer Monday throw downs at CrossFit Iron Mile!
It's no surprise that Crossfit Iron Mile is a breeding ground for top level competitors and athletes. Now that the Crossfit Games season is upon us, Iron Mile has turned it's Monday Afternoons to be the training ground for local athletes. This Past Monday, Crossfit Anywhere's Blair Morrison & Friend…
Workout of the Day for Saturday February 21st, 2015
Workout of the Day for Saturday February 21st, 2015
Join us!
I’m going to sign up for the Open for them. I will put those fears and doubts aside, and trust in the people who encourage and believe in me.
DONT FORGET “MARCH MADNESS” STARTS NEXT SATURDAY AT 1030, AT THE …
The reason why CrossFit is so amazing and infectious is not just because we love the way doing 100 Burpee’s feels or rowing a 2K for time, it is because of community. It’s because of the community of people who started CrossFit, the community of coaches who teach, and because of our local community…
1 min Row for cals 1 min Thrusters (95#/65#) 1 min Russian Swings (53#/35#) 1 min Burpees 1 min Power Cleans (has to touch ground) (95#/65#)
Team AMRAP with power cleans today. @crossfitredding @roguefitness #CrossFitRedding #crossfit #powercleans #wod #amrap #roguefitness
Attention HAZING ATHLETES! Here is the link to sign the waiver : https://www.smartwaiver.com/w/51fbbd649f4e3/web/ if you have not completed it! We still have about 40 athletes who have not signed it. It will speed up the Check In process if you can get this done beforehand. Thanks! See you all tomorrow!
I agree to participate in the Special Events activity sponsored by Another Level Crossfit, which may include, but not necessarily be limited to, CrossFit Training, and/or training of any kind by any affiliate, subsidiary or partnership Another Level Crossfit and/or John Phelan, Cory Phelan & Stephan…
Sign up or at least commit to 5 weeks of training every friday. https://games.crossfit.com/cf/login?returnTo=%2Fregister-athlete&flow=games
The WOD - Eva = HFS
Eric is going home!!! Can't wait to see you back at CFA, Eric!
Eat without "limits"! This article has a great, quick overview on the impact of various foods so you can be at peace with them.
I tentatively wanted to name this post “Eat The Damn Donut.” Ever since creating Impossible Abs and writing extensively about the paleo diet, I’ve run into literally thousands of questions and comments from people about food. Most of them revolve around some sort of “restriction” or “avoidance”. Aft…
We've been keepin' Lodi fit and healthy since 2011. Come lift with us!
Anyone want to help manicure the Pacific Coast Trail? See link below.
"Changing your frame of reference has value both in training and in life. We all need to experience challenges in life in order to learn how to overcome them, so that we are better prepared to handle future obstacles that may arise."
I assume you’ve heard of Michael Phelps—U.S. swimmer and most decorated Olympian of all time 22 medals. Of course you have. The reason I bring up Mr. Phelps
Steve from Crossfit Verve in Denver, CO came and conquered today's WOD! Thanks for joining the 9:30 crew, Steve!
Come try a free Crossfit Kids class! Fridays at 3 and 330! 3 pm for 3-7 years, and 330 pm for 7-12 years! Its a fun, supportive, and healthy environment where our kids can learn teamwork, perseverance, and Crossfit! The skills they learn in this class carry over to all aspect of life and athletics! See you this afternoon! #crossfit #crossfitkids #thisisredding #jeffersonstatecrossfit #patriotsrebelsathletes
We are hosting a Free 1st responder competition! April 18th get your teams together.
Friday Night Lights draft is on Monday!!! Make sure you are signed up on Zen Planner if you want to be a part of it!! (That means everyone!) -Ash
Hey everyone! AC and Joe are needing a judge for Rookie Rumble on Sunday March 8th from 12-5. Food and a T shirt along with cheering AC and Joe on is included. Anyone?
This Sunday the 22nd we will be having a one time Open gym at 9am but no childcare, all current members are welcomed to come!
Happy Friday! So the Open starts next Friday, are you signed up? If not you still have time to do so just go to http://games.crossfit.com/announcements/2015-open-registration-live it's that easy! We will also be having an in house team competition with Rx & Scaled so anyone can join in on the fun! The workouts come out every Thursday so we will be doing that workout every Friday for the next 5 weeks starting next Friday. We will be having a 6:30pm class that way you will have no excuse and if you can't make it on Fridays then you can come to the Saturday Open Gym :) If you have any questions just ask one of us coaches in class!
The CrossFit Games: The Fittest on Earth.
Sign up for the Open! Workouts start next week. There is a scaled division this year so everyone can join! Plus, when you sign up, Christian and Kalie have to row. And they love rowing. https://games.crossfit.com/cf/login?returnTo=%2Fregister-athlete&flow=games
It's that time again..... FREE COMMUNITY WOD this Saturday at 8am. Bring a friend to the class before the snow comes in. Show your friends what CrossFit is all about and why you LOVE CrossFit Verve!
One of my favorite places to eat and a good friend of the box, Ruffhaus Hot Dog Co. If you haven't been there yet, check it out!
You have your favorites dishes, and we have ours. To broaden the general repertoire – and give you some leads on new places to try – here’s a sampling of what we consider to be among the top eats in the region.
Waiting for you today...
Less than a week until the fun begins. Have you signed up yet? Register @ games.crossfit.com, be sure to pick Verve as your affiliate AND your team.
We've hit the halfway mark! Keep it up, everyone. #wellnesschallenge
The CrossFit Open starts in 6 days. Have you registered?? "It will not be about the place I take this year. The Open will be a milepost on my fitness journey that I can use to mark how far I've come, and celebrate the progress, not just lament how much further I have to go." http://games.crossfit.com/article/what-am-i-doing-here
I’m not elite. I’m not even average. I am the everyday athlete struggling to get fit.
