Alison  on Deadlift
Alison setting up for Deadlift

Today’s schedule

6a: All Levels CrossFit- Casey
7a: All Levels CrossFit- Casey
8a: Open Gym- Michael
12n: All Levels CrossFit- Michael
4p: Open Gym- Michael
5p: All Levels CrossFit- Kelly
6p: All Levels CrossFit- Kelly
7p: All Levels CrossFit- Michael
8p: Open Gym- Michael

CrossFit Journal: The Forgotten Part of the Deadlift By John Zimmer. The lift doesn’t stop when the bar is at the top. CrossFit prides itself on its training methods having athletic transferability, and learning how to properly set down a heavy weight has far more practical application than dropping it from the waist.…(click here to read more).

Workout of the Day (WOD)

A. Deadlift: In 16 minutes work up to a 5 rep max.

B. 4 Rounds For Time:
25 seconds L-sit Hold (rings/parallette)
20 Overhead Plate Backward Lunge Steps (45/35)
15 Supermans

Post load for Deadlift and time to complete WOD. Ex: 405#, 11:04 Rx

And coming tomorrow…Bring-A-Friend Day!!

Partner WOD:
OPEN: 1200m Row
3 Rounds
21 Rings Rows
35 KB Goblet Squats
CLOSE: 1200m Row

Rounds and reps are team totals. One person working at a time.

Post load for Kettlebell and time to complete WOD. Ex 24kg, 15:48

WED 09.24.14 Read More »

The benefits of coconut water

By Instructor Training Program student Justin
As CrossFit athletes, staying hydrated is one of the most important things for recovery, relieving muscle soreness, and good health in general. But did you know that when you’re thirsty DURING the workout, it’s too late to hydrate yourself?
Drink plenty of fluids well in advance of working out, and rehydrate after your workouts. It’s okay to drink water during your workout too, but be honest with yourself. Are you thirsty, or just taking a rest break? 🙂
Coconut water is natural sports drink. It contains easily digested carbohydrates in the form of natural sugars and electrolytes.
Not to be confused with coconut milk, coconut water is the clear liquid in the fruit’s center that is tapped from young, green coconuts. Because of its potassium and calcium properties, it’s an excellent way to rehydrate the body. One eight-ounce serving has more potassium than a large banana.
Coconut water is low in sugar & naturally fat & cholesterol free. It’s naturally refreshing and has a sweet, nutty taste. Though not everyone loves it, it’s worth a try if you’re addicted to sugary sports drinks & need a healthier option.

photo 1

Double under madness at noon

Today’s schedule

6a: All Levels CrossFit- Beka
7a: All Levels CrossFit- Beka
8a: All Levels CrossFit- Beka
12n: All Levels CrossFit- Beka
5p: All Levels CrossFit- Lis
6p: All Levels CrossFit- Lis & Ian
7p: All Levels CrossFit- Lis & Uran
8p: Open Gym- Lis

Workout of the Day (WOD)

A. Snatch: 15 min to a heavy double
B. Time trial*: 500m row

And coming tomorrow…

A. Front Squat: 5-5-5
5 Muscle Ups OR 10 Supine Ring Pull Ups
10 True Push Ups*

*True push ups are done with hands & feet elevated. Place hands on parallettes or rings, and feet on a plyo box or stacked plates. If you are looking for massager machine that helps optimize the supply of oxygen internally by regulating the blood flow then, foot massager walmart it’s a good option to elevates your mood. And we all know the importance of proper blood circulation.

TUES 10.8.13 Coconut water…drink up! Read More »

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