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29
Monday

07.30.13 – Tuesday – The Mental Game and Efficiency

Today’s post comes from CFM trainer and shark protein spokesmodel Patrick Mazzocco When I am in the gym, I hear a lot of people say, “Yeah this is mostly mental, just pick the weight up you’re alright” or “Stop being a wuss and pick it up”. Occasionally, these can be right but mostly I believe…

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28
Sunday

07.29.13 – Monday – Inspiration

If you’re reading this between 7 p.m. and 8 p.m. on Sunday night, stop reading and turn your tv to ESPN 2 to watch the finals of the 2013 Reebok CrossFit Games. Now. Seriously. Go. I’ve been on vacation for the past week and a half. Since I didn’t manage to get enough blog posts…

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26
Friday

07.27.13 – Saturday – Hero WODs

Today, we present a short post from CrossFit Syndicate about what it means to do a Hero WOD: CrossFit Hero WOD – What Does That Mean? Hero WOD “Omar” For Time: 10 thrusters (95/65) 15 bar-facing burpees 20 thrusters (95/65) 25 bar-facing burpees 30 thrusters (95/65) 35 bar-facing burpees

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25
Thursday

07.26.13 – Friday – Olympic Lift Tips

Today, we present an article by Olympian Chad Vaughn: Want to Be Good at Oly? And just in case you’re not sure that Chad Vaughn knows what he’s talking about: [youtube=http://www.youtube.com/watch?v=hVTYRjSDyC4&w=560&h=315] (So maybe you should listen to Chad Vaughn when he says stuff about Olympic lifts…) Foundation Snatch 15 minutes to find 1-rep max WOD…

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24
Wednesday

07.25.13 – Thursday – Games Contender

With the 2013 Reebok CrossFit Games underway, we take a look today at one dark horse contender for the championship: [youtube=http://www.youtube.com/watch?v=wm3H0vTVP1U&w=560&h=315] Foundation Weighted Dip 3 – 2 – 2 – 1 – 1 – 1 WOD 8 min AMRAP: 3 ring dips 6 push press (65/45) 9 pushups then… Find max L-sit hold (on rings)…

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22
Monday

07.23.13 – Tuesday – Wall Ball Tips

Today, we present an article from CrossFit Intrepid that will help you perform well on the WOD: Wall Ball Tips Foundation EMOM for 7 min: 1 Squat Clean + 2 Power Cleans (touch & go) WOD “Kelly” 5 RFT: Run 400m 30 box jumps (24”/20”) 30 wall ball (20/14) If you think “Kelly” will take you…

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21
Sunday

07.22.13 – Monday – PEDs in CrossFit?

Today, as we near the 2013 Reebok CrossFit Games, we present this interesting article from Spartan Strength and Conditioning: They’ve Got to Be on Steroids. Haven’t They? [youtube=http://www.youtube.com/watch?v=g4wmI5NCUIQ&w=560&h=315] Foundation Warm up overhead squats for ~10 min by working up to a heavy (but NOT maximal) complex of 1 power snatch and 2 overhead squats In…

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19
Friday

07.20.13 – Saturday – Squat Tips

Today, we’re featuring a video from Again Faster’s “Mic’d Instructor” series about how to improve your air squat: [youtube=http://www.youtube.com/watch?v=yRJ0V3dfo9E&w=560&h=315] Team WOD In teams of 3: “Team Cindy” 20 min AMRAP: 5 pull-ups 10 push-ups 15 squats One teammate performs each exercise. Once all teammates are done with their exercise, the team may move to the…

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18
Thursday

07.19.13 – Friday – Link Love: Tips for Newish CrossFitters

While Lucas is out of town, we’ll be linking to some articles from other blogs or fitness-related sites that could be useful or interesting for we Manatees. Today, since most of us are fairly new to CrossFit, we thought this article would be useful: Top Tips for Your First Two Years of CrossFit Foundation Clean…

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Today’s WOD

11.21.17
Foundation

Bench Press
5 @60%
3@70%
2@75%
3@80%

Then
1 Max set at 60%

WOD

14min AMRAP

14 Burpee Pullups
14 Burpees Box Jump Overs 20/16

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