“People often say that motivation doesn’t last. Well, neither does bathing – that’s why we recommend it daily.”
- Zig Ziglar
Mobility: Hip Impingement 2: Band Variation, Overhead Squat/Snatch Prep
WOD: Part 1:
Back Squat 10-8-6-4-2 (incrementing weight each round)
Part 2:
2 Rounds
500 meter row
12 power cleans (115,80)
21 pushups w/release
A workout is a great time for learning about yourself and your movements. Justin Keane outlines one way to make the most of your time under the microscope. Read The Crucible
Mobility: Piece together 8-10min of working on your tight spots!
http://mobilitywod.blogspot.com/
WOD: 2 person teams, 1 person moving at a time:
100 double-unders
100 toes to bar
100 kb swings
2000 m. row
100 double-unders
Fitness Is … Character and Failure
Mobility: Hips and Thoracic Prep
WOD: Every minute on the minute complete 5 burpees, with remaining time complete as many thrusters as possible. (65,95)
Goal: reach 100 thrusters. (25min cut off)
“My Fitness Program Can Beat Up Your Fitness Program” from CrossFit Oahu (HI).
Mobility: Overhead Squat/Snatch Prep
WOD: Snatch Complex
5 sets of:
3 Position snatch pull+ OHS
3 Position Power Snatch + OHS
3 Position Snatch+ Snatch balance
The three positions are from the top down; 1 - High Hang, 2 – Above Knee, 3 – The Floor. After the final Snatch pull from the floor do an Overhead squat. Then complete 3 position power snatch+ overhead squat. Finally c0mplete 3 position full snatch+ snatch balance. This equals 1 set. Rest as needed and complete 4 more sets, climbing up in weight every set.
You MUST reach full extension on EVERY rep for successful completion of a heavy snatch.
Look for more info coming soon! CrossFit Indy North will be hosting the first annual Great Lakes CrossFit Invitational on Saturday January 15, 2011.
*We are trying to get anyone and everyone together to go and compete on this day. Scalable for ALL levels of fitness! Ask Shaun for details.
Mobility: Better Rowing: High Hamstrings
WOD: 4 Rounds:
500 meter row sprints
(rest as needed between rounds)
The Paleo Table: 8 herbs & spices you should get to know
Mobility: The 5 Way Shoulder, Front Wheel Drive Test
WOD: 10-9-8-7-6-5-4-3-2-1: Pullups
10 Double-unders (per round)
1-2-3-4-5-6-7-8-9-10: KB clean and press-per arm (35,53)
“Be content to act, and leave the talking to others.”
- Baltasar Gracian
Mobility: Hip Impingement 2: Band Variation, Shoulders
WOD: 5 Rounds
7 Deadlift (155,225)
11 Burpees
Post results and who or what inspires you to comments!
“When your life flashes before your eyes, make sure you’ve got plenty to watch.”
“Ten Things You Didn’t Know About Turkey” from Good.
WOD: 15 min running clock
1000 m. Row
with remaining time complete as many reps as possible of:
Power Snatch (65,95)
Wall ball (14,20)
(your choice on when to switch movements, reps, etc, just get amrap in remaining time)
Another great, What is CrossFit video!
In CrossFit, performance is king.
Capacity in all 10 fitness domains will result in high performance and health, which Kelly Starrett refers to as an “ideal ready state.”
[Read & Watch: Ready state and injury]
Mobility: 1.Overhead Squat Prep, 2. Overhead Squat/Snatch Prep
WOD: ‘Nancy’
5 Rounds of:
400 m. Run
15 Overhead Squat (65,95)
“The overhead squat is to midline control, stability, and balance what the clean and snatch are to power – unsurpassed.”
-Glassman
How are you doing on your nutrition? Keeping track in your logs? Eating lean meats, veggies, fruit, nuts and seeds? Make healthy choices to eat better foods, even over the holidays! Check out this paleo blog from a CrossFitter in West Virginia, also an IU grad!
Mobility: Hip Impingement 2: Band Variation, Overhead Squat/Snatch Prep
WOD: Clean Complex
5 sets of:
3 Position Clean + Push Press
3 Position Clean + Push Jerk
3 Position Clean + Split Jerk
The three positions are from the top down; 1 - High Hang, 2 – Above Knee, 3 – The Floor. After the clean from the floor do a push press. Then repeat the 3 pos clean and do a push jerk and then another 3 position clean plus a split jerk. This equals 1 set. Rest as needed and complete 4 more sets, climbing up in weight every set.