23 Dec 2012
In memory of Andy Nutts
Three years since his passing, the CrossFit community remembers Andy Nutts in this very touching tribute video from Nutts Cup 2012.
JOURNAL VIDEO
21 Dec 2012
Double Post Friday
We all chose CrossFit for various reasons…some for a healthy approach toward our future; to be able to spend quality time with our children & grandchildren! We also do it because it challenges us mentally and physically. Our athletes say it carries over to sport in such a way that no other training program has offered. As well, people that risk there lives everyday while saving others do it because it gives them a better chance of survival. We all have reasons why we show up to class and give it our all. No matter what is going on in our lives, we enter the box with respect and we face the workout because we are completely aware that CrossFit fitness makes our lives better.
Everyone of us had a choice to make day one when you walked in to the school of fitness. You may have been a great athlete before showing up or you may have been on a downward slope living the unhealthy lifestyle that most North Americans live. The beauty is, that Day One, no matter where you were coming from you faced a challenge. You may have puked, went in to shock, cried, or had a panic attack. Or perhaps it was too much and we haven’t seen you since, either way those of you who are here I’m grateful to be on this journey with you, and those who have passed I wish you all the best.
Warmup: 75 wallballs (20/14/12)
TecH: DeadLift
(5,4,3,2,2,1)
Workout: Helen (Row or Run)
Saturdays workout:
Warmup: shoulders!
Work/Tech: Max kettle bell Turkish getup (1-1)
Workout:
50-40-30-20-10 Double unders
25-20-15-10-5 Burpees
10-7-5-3-1 Dumbbell Thrusters (35/20lbs)
Complete in the order of the following, 50 double under, 25 burpee & 10 d.b. thrusters. All in that order down the ladder for time on the clock.
CFP’s out!
Happy Holidays All
19 Dec 2012
Overhead Squatting
Today we’ll be focusing on one of the key movements that develop core control, mid line stability and balance, not to mention a whole lot of speed power and flexibility! The hang power snatch and the overhead squat is a full-body exercise. It builds strength and flexibility throughout the hips, shoulders and core, especially the back as well as the legs. It also improves balance and coordination, placing high demands on the body.
And now for a quick view, K-Star mobility test.
Warmup: shoulder mobility & T-spine smash
Tech: review hang power snatch
WOD #1 E-M-O-M for 10mins complete 5 hangpower snatch
Rest 3 minutes then proceed to,
WOD #2 is a 5 min AMRAP of Overhead squats, however everytime you put the barbell down you must complete 15 sit ups
Leader board is for Wod#1 completed at Max weight.
Charlie
18 Dec 2012
Wear a long sock
Warmup/Tech:
Hand Stand & Hand stand to Forward roll also practice some handstand walking.
Wednesdays Workout: Gymnastics Gone Bad
Spend one minute at each of the stations below, accumulating as many points as possible
4Rounds
Toes 2 Bar
Alternating Pistols
Ring Dips
Rope Climbs
H-S-P-U
Rest 1 Minute
Total max reps on leader board, this workout you move from each station after a minute. This is a five-minute round with a one-minute break, you must complete 4 rounds. The clock does not reset or stop between exercises Coaches allow 25 minutes.
Charlie
