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
Mid Week http://buff.ly/1zo4RN7
Perform 20-45min of skill/drills prior to Endurance WOD
Go Coach Jordan Go!
Coaching Tips: Break the clean and jerks up into as few sets as possible. Start steady, then speed up as you come to the last few reps. Use push jerks if possible. If you are unsure of the weight, do singles and then give yourself 3 minutes to complete the 15 reps. If it doesn’t look like you’ll b…
@beastlyc @mcarmen1974 and @craythy with @rique_dantas farewell and best wishes down in Brazil from the whole #crossfitmilpitas family!!
BB Warmer (No Measure) Coach Leads Snatch Pull P2, Snatch Pause P2 (12 min to reach a heavy) Pull from Position 2, Full Snatch from 2 without dropping bar between lifts Back Squat (10 min to reach a Heavy 3RM) Metcon (AMRAP – Rounds and Reps) 12 min Team Relay 150m Row 5 Power Clean 135/95 Rx+165/115
Iron Mary | WOD
"Words cannon even begin to express the amount of motivation and inspiration you have instilled in us after listening to you speak yesterday. We both went in the hopes that we would walk away with...
Always looking to shake it up a little bit, we are having our first ever "Bring your friend to WOD Day!" This can be anyone...co-worker, roommate, whoever! We hear all the time of friends and family that you want to expose to what we have to offer, so here is the perfect opportunity. They get to partner up with you, the veteran, and you can help them through a WOD. The first one will be the 26th of this month. Space is limited to 6 (6 members + their guest) so sign up asap! https://trial-345ba0b7.sites.zenplanner.com/loginSignup.cfm?appointmentId=8E70B179-EEFA-4214-AB12-4A9235CD6140
6 AM Endurance. As most of you know the computers have been a little "Possessed" for the past week or so. The box is aware of the problem and we are working to resolve the issue in a timely manner. Tomorrow we will be doing the Crossfit Total. Please look at your past score before you come to class so you will know your PRs for the back squat, strict press and deadlift. This will save you a bunch of time and a big headache. See you in the morning. Scott
How to get a better rack!
The rack position is the source of much pain and frustration for many athletes. The inability to get into a good rack position affects your ability to effectively press, push-press, or jerk a barbell overhead. You’ll also be far less effective in your front squats and, of course, your cleans. This i…
http://crossfitwc.wordpress.com/2014/07/08/back-to-life-and-a-class-based-society/
It has been awhile since there has been a post here, but I was lured away with promises of a large audience, compensation and so on. Well, the posts are censored, the time lag is ridiculous and th...
Wham!
The following is the first story I wrote about Dr. Kelly Starrett when I was editorial director of Competitor Magazine a few years ago. As I would later describe to friends, it was, for me, like ta...
Juggling for Jude: A 9 Year Old's Mission to raise money for St Jude's Children's Hospital! Hollis is juggling her soccer ball to raise money for St. Jude Children's Hospital. In just two weeks she's raised well over $5000, and her current juggling record is 207--alternating feet and no thighs! Her goal is to hit the $15,000 mark by end of August for this great cause!
Holy Smokes! New Record: 207 Juggles! That SHOULD SAVE SOME MORE LIVES via St. Jude Children’s Hospital!July 5, 2014UncategorizedtjsgymLeave a commentYes! I got 207 consecutive alternating feet juggles today (video here), and it was only my second try of the day! I am so excited I can barely stand…
LEVEL 1 ACTIVATION: 3min rope sled pull (135/90) * 3xSAP HSPU * 3x10"/10" PVC PP * 2min dynamic ankle work Crossover Symmetry Activation SKILLS: 5min...
Strict press-
The birth of Walnut Creek Barbell Club on Facebook. Lend us your likes! https://www.facebook.com/WalnutCreekBarbellClub
The East Bay's ONLY Barbell Club and CrossFit Gym.
Thanks for everyone that came out for Member Appreciation on July 5th. We knew going in that it was a day that was already chock full of BBQ outings, glad those of you that could through another one on your schedule to hang out with us! We'll catch the rest of you at the next one, we're doing it once a month all summer long!
Fall Race Programs http://conta.cc/VVAZbS
A flat and fast course in beautiful downtown Savannah. This is a great race with all the amenities of any Rock and Roll series..
Do you have a love/hate relationship with Toes to Bar? Then check out this post with tips on how to tackle them in your next workout!
Toes to Bar – they can really make or break your workout, can’t they? It’s one of the more common questions I hear as a coach; “Can you help me with my toes to bar?”. I find it more challenging than any of the other kipping movements, especially for us ‘long limbed folks’. It’s all about timing! …
CrossFit Kindred is now an official delivery location for Caveman Bowls! Place your order by Thursday and pick it up at Kindred the following week, with free shipping.
We serve fresh and tasty Paleo bowls to gyms all across Northern California!
In our Early Theme Adopters series, we focus on bloggers creating great sites with recent additions to the Theme Showcase. Today, let’s visit sites using Alto, Collective, and Worldview, three...
This Sunday we have a team competing at the CA Affiliate Showcase at the San Jose convention center. We need to provide a judge in order to compete. Judges will be compensated with $50 and lunch. Please comment if you are interested/available or contact KK or Tony Alfonzo! Here is the link for extra info: http://www.legendarycompetitor.com/events/ca-affiliate-showcase-2014---norcal
The Northern California Affiliate Showcase brought to you by Legendary Competitor in Association with CrossFit Moxie equipped by Forge Fitness brings together gyms from all over the United States to challenge themselves and see which gym will leave with the championship.
Brand X CrossFit Ramona WOD Front squat Followed by: 20:00 EMOM first: thruster second: burpee Start at 1 rep and add 1 rep each minute Then: 3:00 AMRAP 30 double-unders 30 box step-ups 2:00 AMRAP 25 sit-ups 25 walking lunges 1:00 AMRAP 5 broad jumps 10 air squats
July 2014 J&J Grassfed Beef Orders http://wp.me/p3sq8Z-3ta
July Order Deadline!!! Getting nutrition and diet on track can be one of the most difficult and daunting things on our health and wellness checklist. For those that just completed the Whole Life Challenge, they can tell you exactly how difficult it is. We… [ 553 more words. ]
Need a reliable option for grassfed beef in South Orange County? J&J Grassfed Beef delivers to CrossFit No Boundaries each month in San Juan Capistrano.
Check out what is happening at Iron Mary's this month!
Check out what's going on this month at Crossfit Iron Mary's!
Go GAVIN! - Gavin Douglas hits good positions on the power snatch! He has been quite consistent in the evening class as he lives rather close to the box. We are so proud to be in a convenient location for Silicon Valley's finest fellows! LEVEL 1ACTIVATION:3min rope sled pull (135/90)3xSAP HSPU3x10"/10" PVC PP2min dynamic ankle workCrossover Symmetry ActivationSKILLS:5min working on single leg box jumpsSTRENGTH:2-3rnft:10 one arm alt. KB Turkish Getups (g... http://ow.ly/2JKx8I
LEVEL 1 ACTIVATION: 3min rope sled pull (135/90) * 3xSAP HSPU * 3x10"/10" PVC PP * 2min dynamic ankle work Crossover Symmetry Activation SKILLS: 5min working on single leg box jumps STRENGTH: 2-3rnft: * 10 one arm alt. KB Turkish Getups (go as heavy as possible) * 6-8 Strict HSPU * 4-6 One leg a...
“INCINERATOR” http://wp.me/p2RAeU-2as
“INCINERATOR” 21 – 18- 15 – 12 – 9 – 6 – 3 SDLHP 95#/65# KBS 53#/35#
Tuesday 8 July
Forging elite fitness in Coronado.
“INCINERATOR” 21 – 18- 15 – 12 – 9 – 6 – 3 SDLHP 95#/65# KBS 53#/35#
Just a reminder, after the 6:30pm class tonight will be an in depth lecture on “What is CrossFit?” This will be a lot of fun and will contain a lot information on what we love! ...
Organic Nectar of the Gods? Think again.
Infographic designed by Noelle Campbell We hate to be the bearers of bad news, but we feel the need to clarify a common misconception: There's no such thing as a "healthy" sugar. Or even a "less bad" sugar. Your body doesn'...
First game over!! We won 11-10 yeeeew!
http://www.crossfitelysium.com/7814-wod
The Elysium Summer Party will be at Crown Point, 7/12 from noon-4, ? beyond. Bring food to share and come hang out on the beach with your fellow gym members!
No boundaries representing in the softball league
07/08 GWOD - For QUALITY: 1 rep max Weighted Pistol (each leg), Weighted Push Up, Weighted Chin Up
Who likes squatting? We do! We do! More Hatch tomorrow! Plus, some core work. See you in the gym!
CrossFit Workout of the Day: Skill: Clean Liftoff -> Pull Split Jerk Progressions Strength: Power Clean + Front Squat + Jerk - 80% [50/3 60/3 70/2 75/2 80/1x3] WOD: - For Time - 4 Bar Over...
Visit the post for more.
We are sad to say goodbye to the Merrell family, as they begin their new adventures out East. You have been an important part of our gym, and you will be sorely missed. As with most Marine Corps tours, we know that this goodbye is not forever, and we hope you know that you always have a home here in San Diego and at CrossFit Mission Gorge. Best of luck to Coach Jacob Merrell, Amy Merrell, Olivia, and babe! We love you and look forward to keeping in touch!
From @robbwolf "Grab your free Paleo troubleshooting guide (info for athletes, fat loss, and autoimmunity)" http://ow.ly/ySUkR
I agree completely and thankfully I've never been put in this situation. But it seems the most rational thing to just leave. You aren't trying to...
Juggling for Jude in Hawaii. No rest when there's important work to be done. We are blown away by the support! $5,275 raised in two weeks to help kids with cancer! Keep spreading the word, and THANK YOU!
I've never been to Hawaii before! It's amazing here! I took the day off from juggling yesterday, because we traveled and I just wanted to settle in and swim when we arrived. I was back at it this...
Juggling for Jude stats as of today. 207 current record, $5275 raised so far. #jugglingforjude #stjude #thankyou #novacationsfromcancer
TROUBLE performing or coaching a ROPE CLIMB?! Watch PART 1 of Carl Paoli's tutorial with BOXROX on HOW TO CLIMB a ROPE. #freestyleconnection #ropeclimb http://gymnasticswod.com/content/how-rope-climb-1
During Carl's visit to Berlin he had a chance to film a rope climb progression with BOXROX. In this progression Carl breaks down the Spanish wrap, which is an ideal place for begginners to start learning how to climb the rope and develops the most transferable techniques to all other movements…
Newest addition to our arsenal
♠️♥️♣️♦️
Chinese Weightlifting Concepts: Part 1
"There are different paths which ultimately lead towards the same place, which one belongs to you? There is always a shortest way for it, have you found it? In the perception of learning, there is only the beginning but no destination. LIVE AND LEARN."--WU CHUANFUChinese weightlifting involves much…
Hey athletes if you are waiting for your Murph t-shirt post the size that you need or see us at the front desk ASAP please :)
