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Jul 2017

16
Sunday

Bang for your Buck

CrossFit is all about the idea of getting the most “bang for your buck” out of the time you spend in the gym. We use compound movements in Foundation work to build strength and coordination throughout your whole body, as opposed to using isolation exercises to strengthen one muscle group at a time. We use high-intensity (and…

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20
Monday

“Weighing in” on WZA and the CrossFit Open

The second weekend in January – just slightly over one month ago – I competed at the Wodapalooza (WZA). WZA is a three-day competition held in Miami each year, where approximately 1,500 athletes and 25,000 spectators from over 30 different countries come together. In terms of size and the number of Elite athletes competing, WZA…

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31
Saturday

Getting Fit with your Resolution!

At the beginning of each new year, there is traditionally an influx of new gym-goers and people looking to transition into a more active lifestyle. Ask ten people about their New Year’s resolution and you’ll hear similar themes from almost all of them: they’re going to start eating better, exercising more, losing weight, and finally…

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3
Wednesday

Tips for Starting CrossFit

It’s time! You want to get in shape, so you think about giving this “CrossFit” thing a try. You walk into the gym, and it’s a little bit intimidating: You see fit-looking people wearing t-shirts with words that you don’t understand (“What the heck is a pood?!”), joking with each other about things that sound sketchy and/or illegal…

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5
Sunday

Do you even do Cardio?

“What’s the difference between cardio and conditioning?” The two often look very different: Your average gym-goer hops on a treadmill for 20 minutes at a moderate pace and calls it “cardio,” while your average CrossFitter performs a WOD for 20 minutes and calls it “conditioning.” These visible differences don’t really matter, though — in theory,…

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25
Friday

THE WHITEBOARD IS A LIAR

The most discouraging thing I heard this week as we wrapped up the CrossFit Open was, “yeah, but I scaled it”.  It’s hard to see sometimes, but every one of us scaled it. We all scale on a daily basis. We are all on a different fitness timeline. Remember that. Embrace that. Then, remember that YOU are bad-ass…

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14
Sunday

The Open is Here!

The CrossFit Open is a five-week, online, international competition that kicks off the CrossFit Games season. For elite athletes, it’s the first step in qualifying for the CrossFit Games, at which the fittest man and woman on the earth will be crowned. For the rest of us, it’s a chance to push ourselves, get our…

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27
Sunday

Resolution Challenge 2016

Be a better you in 2016. Every year millions of people start out the new year with the good intentions of healthy habits and change. However, 80% of those resolutions end in failure or abandonment by the end of January. Too many times, we don’t know where to start or how to keep going. This year, you’re…

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7
Monday

CrossFit is like gardening.

Despite hardcore shirts that claim otherwise, CrossFit is nothing like war. It’s not an extreme cult of badass super-people. Doing CrossFit is not like military training, or martial arts. CrossFit is like gardening. A gardener cultivates his or her plants. He waters and fertilizes them. She puts them in the right kind of soil and…

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Today’s WOD

12.11.17
Foundation

Test-in

20min to establish 1RM Thruster (from rack)

WOD

Test-in

20min AMRAP

Max Thrusters 135/95

EMOM perform 3 Burpees

Rx+ 5 Burpees

Int: 115/75
Sc: 95/65

Record Total Thrusters performed.

First minute is all thrusters

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