1/12/15 http://wp.me/s2wdCw-11215
Ok guys, hope everyone had a nice relaxing weekend. It’s time to test our fitness. 6 weeks ago we tested our front squat max and the ever so memorable “Sage” WOD. If you haven’t guessed. The time has come to see how far we have come from where we started. The work had been put in, now time to shine!!!! [ 40 more words. ]
Manage your rest!
In the midst of a metcon or a nasty chipper, the name of the game is time. How can we get through all the work we need to complete in the most efficient manner
For those who missed it, here is another chance to order a hoodie. Please let us know size and color by Tuesday!
12/29/14 http://wp.me/s2wdCw-122914
Hey guys, hope everyone is enjoying the weekend and Christmas week hangover. I know we had some peeps that didn’t get to order a hoodie that wanted one and here is your chance. Please send me your size and color to Ryan@CrossFitIndulto.com by Tuesday and we will get them ordered. Should be a quick turnaround. There will be a signup sheet on the front desk for anyone interested in competing on a team on January 31st at…
12/12/14 http://wp.me/s2wdCw-121214
Workout of the Day A. Four sets of: Halting Front Squats x 6-8 reps @ 31X1 Rest 3 minutes B. Against a 10-minute running clock, complete: 1000 Meter Row —- As many rounds and reps as possible of: 40 Wall Ball Shots 30 Double-Unders 20 Ring Dips
So funny yet….. Sooooooo TRUE!
From knee push-ups to AMRAP #beastmode.
More great shots from Sat. Thanks Mownika for taking these snaps!!!!
Info!!!
The secret to flexibility is stretching!
11/3/14 http://wp.me/s2wdCw-11314
Wanna get this started with one single word, WOW. I can’t begin to express how thankful we are to everyone for coming out yesterday and spending time with us. What a unique opportunity to come together as a community to honor, give thanks, have fun and get a little “fitter” all at once. Like we have preached since day one, Crossfit at its core is about community, being a part of something positive, enjoyable and bringing people from all walks of life together with common goals and days like yesterday, for me personally, make me ever so proud to be a part of and leave with a full heart. [ 118 more words. ]
How many of these do you follow?
Here are my seven rules on how to keep you in the game and off the injured list – not only for the short term, but for seasons on end. Chow down while following these simple rules and be well on your way to your most healthy you!
Are you passionate about fitness and have something to say? Reach a huge online community and get the discussion going - start writing for Tabata Times today!
Come out and learn something !
Day 29/365: Use Your TV to Time Your Pain: Hips and lower leg http://www.mobilitywod.com/2010/09/episode-29-use-your-tv-to-time-your-pain-hips-and-lower-leg/
Hey Supple Warriors, Today we are going to tweak the couch stretch and explore some ugly areas of the lower leg. The goal: Try to work in the business while
Wednesday 1/28
Fully stocked - Come check it out! #alltheprotein
Focus Fans! Don't forget tomorrow is Bring a Buddy to the Box Day. Bring your friends to the 5 p.m. and 7 p.m. group class to experience first-hand what a CrossFit workout is like. This goes for the 6 p.m. Ladies Night as well, ladies.
On the Podium: Balazs Kocsis "When you think about quitting, think about why you started."
Interested in starting CrossFit? Join us for our next Fundamentals session on Tuesday, February 3rd. Our Fundamentals class meets 3 times a week for a month. During each class session you will learn all of the foundational movements and lifts we perform along with getting a great work out! Contact us for more info or to sign up!
Attention Fearless members! We are pleased to announce that starting next week, February 4th, we will be piloting a co-op with Bella Vista Chiropractic. Dr. Scott Sacco will be at our South Philly location every other Wednesday from 7-9 pm performing chiropractic adjustments. As a Fearless member, you’ll receive a 20% discount! Why should you get an adjustment? Are you interested in increased performance, accelerated recovery, building strength and flexibility, improving balance and endurance, and reducing/relieving pain? Then you should consider an initial appointment! Appointments will last 15 minutes and can be booked via Zenplanner, with payment on-site at time of appointment. Walk-ins will be accommodated where possible. Sign up now! Meet the Doctor here: http://bellavistachiro.com/meet-the-doctor/2907686
Get to know more about Dr. Scott Sacco D.C. and the staff of Bella Vista Family Chiropractic. Visit 826 Christian St. in Philadelphia or call 570-233-4837.
Thursday 1/29/15 http://wp.me/p2Jf7S-1dG
We Support Our Troops
Workout of the Day Hang Power Cleans 1-10-1-15-1-20 Post your scores to the Whiteboard.
Bench Press 10, 8, 8 @ 65, 70, 75% 10-1 Descending Ladder Ring Push Ups Weighted Sit Ups 15 KB swings each round
CrossFit Old Town - CrossFit View Public Whiteboard: http://bit.ly/1JK2DvE WOD A: Hang Snatch (EMOM x9 2 Hang Snatch) WOD B: Metcon (Weight) Juggernaut Intensification Phase Week 2 Deadlift 55% x5 62.5% x5 3 Sets 67.5 x10 Rest 90s between sets
Wodify: Results in a Box
Grey hoodies are in, very limited supply. Ask a coach to ring you up through Wodify. (Tom Kuntz, grey hoodie model) #cfothoodie #yocrossfit
THE TRUTH ABOUT ABDOMINAL TRAINING AND BODY FAT Abdominal training is one of the most misunderstood endeavors of all time. Out of all the muscle groups (sans the buttocks), read any Internet or...
Max Effort Lower Strength Back Squat (Max Reps, 1 attempt (45,35)) WOD "CrossFittness" 1-2-3-4-5-6-7-8-9-10 Hang Cluster (75,55) After each round complete 1 round of...
@CFR5 On-Ramp Class #4 Skill Review: MB/Barbell Clean Font Squat Rower Mechanics Double Unders (Dubs) New Skill: Kipping Pull Ups KB Swings Wall Balls W.O.D.: 9-6-3-6-9 Pull...
Thursday 1.29.15 Warm up 10 min rope or handstand work EMOM 8 Min 3-5 Reps Deficit HSPU (hspu/strict/scaled/wall walks) WOD: 2 Rds : 90 sec at each station; 30 sec to get to next station Tires Rower Ropes Stones Burpee Pull ups Rest 2 min before starting round 2
Max Effort Lower Strength Back Squat (Max Reps, 1 attempt (45,35)) WOD "CrossFittness" 1-2-3-4-5-6-7-8-9-10 Hang Cluster (75,55) After each round complete 1 round of...
CROSSFIT A. Kipping HSPU/ HS Walk tech work 10 minutes *practice kicking up, wall facing handstands holds, HSPU and handstand walks ** sub Turkish get ups 3x3; rest 1 min between sides B. Strict...
http://fitnesshq.com/7-reasons-to-try-crossfit-in-2015/ Come try Crossfit at CrossFit King of Prussia in 2015!!
CrossFit is now a thing. CrossFit “Boxes” (aka gyms) have been springing up like weeds all over the the country and you won’t have to look far to find one near you. And surely you’ve heard someone talk about it. That is the second favorite thing CrossFitters like to do: talk about CrossFit. The f…
Box Brief 1.28.15 - Expert Dave Newman dissects the double-under and offers tips that transfer over to triple-unders???!?!? Click the link below http://library.crossfit.com/free/pdf/CFJ_2014_12_Double_Achauer2.pdf
Raleigh CrossFit
Review: Nicole Capurso's Flex Dieting Seminar at CFW Last week we hosted Nicole Cupurso and her Flex Diet seminar. I was very impressed. Nicole is not only a top weightlifter and CrossFitter (Team The Outlaw Way / Competitive Edge Performance), she speaks well and articulates the important parts of the Flex Diet and how to use it to reach your goals. First off... allow me to address the donuts. If you don't know, Nicole and many of her Flex Diet friends make jokes about eating donuts. They are NOT saying you should eat donuts, or other junk food, daily. Instead that it is ok to have one every now and then. The Flex Diet gives you a threshold... a specific number of grams of carbs to fit your donut into and therefore keeping the donut from derailing your goals. Most of you know I promote eating clean food... "Paleo" foods, if you will. I have tried to explain for years that the eating "Paleo" does not mean eating low carb or even that you should be. Granted some of the Paleo Purveyors did push a low carb version... that's dumb. Rather, you should eat the carbs, protein, and fat you need to accomplish your goals. No more and no less. I ate Paleo while training for an Iron Distance triathlon last year... I weighed ~225lbs so I sometimes ate 500+ grams of "paleo" carbs (fruit, potatoes, rice) to fuel each training day. Understand the difference between counting your macro nutrient intake and eating healthy are not always the same thing. For you Paleo freaks... you know, you guys and gals who eat a SUPER STRICT, 100% EVOLUTIONARY, CAVEMAN, PRIMAL HUNTER diet 80% of the time... what Nicole teaches is pretty much what you are already doing, only it quantifies it and keeps you from having to lie to yourself about being such a healthy hunter gatherer. Moving on... the Flex Diet is a pretty simple way to figure out how much you should eat per day. The equation uses a multiple to adjust for your specific goal fat loss, performance, weight gain, etc.). I prefer the Flex Diet approach over The Zone to lining out the number of grams of protein, carbs, and fats to the Zone. It is a more practical and less confusing approach that I think more people can apply and stick to. Ultimately, sticking to a diet is most important part to your success with it. If losing weight (fat) is your goal, I highly recommend it. Most people I work with have no idea how many calories they eat each day, much less how many grams of protein, carbs, and fat. It blows my mind how many adults actually eat like year old children... they literally have no idea that they reason they are fat and unhealthy is they have Poptarts for breakfast, nachos for lunch, and pizza for dinner. When they add it up and find out they typically eat less than 50 grams of protein and more than 300 grams of carbs each day, it is an eye opener. The Flex Diet will force you to learn to plan your meals and give you clearly defined numbers of each macro you can consume each day. Some coaches and nutrition "experts" scoff at the Flex. They forget that the average person, just starting to diet, cannot gauge their food intake like we do. For a beginner, weighing, measuring, and counting is a great way to get educated on eating and dieting. I don't care which method a person uses to diet if it works. The bottom line... Nicole presents the info in a clear and concise manner. I highly recommend you attend when she is in your area. If you want to know more about implementing the Flex Diet now, hit me up. Or contact Nicole... she does online coaching at a great rates.
Two of our athletes just got done traveling the world AND CrossFitting through it - check out how their trip went here! #strengthanywhere https://gregshahade.wordpress.com/2015/01/27/crossfittingaroundtheworld/
I've just returned from five-month trip around the world with my new wife, Ronna. Before the trip began, I'd been involved in Crossfit for about two years, and while I was super excited about my tr...
Raleigh CrossFit is gearing up for the 2015 CrossFit Games Open. Stop thinking about doing it and register to join us!
CFCCers! We are hosting a #BRINGAFRIEND session THIS Saturday at 11am. Do you have a friend who has been asking about trying out #CrossFit? Bring them out! Email info@crossfitcc.com to get them signed up ahead of time and to save them a spot. This is a FREE class for friends of members!
Rogue Gift Certificates sent, check your inbox. @mindylifay and @jlneely101 design your custom nano's and send me the link! Congrats to all and THANK YOU for an AMAZING day!!!
Clean Eatz, Wilmington's favorite healthy place to eat is two years old today! Swing by and get a great meal made from the best ingredients and congratulate Don and Evonne! 203 Racine Drive
#basementofdreams #happypeople #bestmembers
The morning crew was putting up some serious weight today, but their form was SOLID. So proud of our Athletes. Stick with the basics and revisit them often. You will always succeed!
Row, row, row! CFR5's athletes hit the rowing hard this morning in our METCON: “Bombo Genesis” 2000m Row Then, 30-20-10 Dubs (x3) Sit Ups *20min time cap
Great Community!
Weightlifting 3 Sets of MR Bench Press (70% of 1 RM) Rest 3 minutes between sets Metcon - Partner No rest between metcons 9 minute AMRA
GROUP CLASS MALE Level 1 – Goblet Squat; 4 x 6; r 1min Level 2 – Front Squat; 4 x 4; r 2min Level 3 – Front Squat; 4 x 1-2; r 3min FEMALE Level 1 – Goblet Squat; 4 x 8; r...
GROUP CLASS MALE Level 1 – Goblet Squat; 4 x 6; r 1min Level 2 – Front Squat; 4 x 4; r 2min Level 3 – Front Squat; 4 x 1-2; r 3min FEMALE Level 1 – Goblet...
Oak City CrossFit – WOD Barbell Rows; L’il Chipper on Wednesday! Barbell Row (3 Sets of 8 ) Five pounds heavier than last week if you can. (No Measure) 10 Minutes of Goal Work Work on...
Wednesday 1/28/15 1. Snatch Complex Power Snatch + Squat Snatch – work up to a heavy set 2. For Time: 30 Power Snatches at 70% of the Snatch Complex above. Every time you break complete 2 Muscle ups or 6 pull ups + 6 dips.
Shoulder press 2×2-3 @ 93% Amrap push press @ Strict press weight x 2-3 1min rest between 16 min EMOM Pull-up/ctb-pick a number Push ups-pick a number 5 Rds 1 min row for cal 1 min rest *Record total cal 1970-01-01
CrossFit RDU
There will be NO Endurance WOD tonight. Reminder: The 919 Nutrition Challenge kicks off this we...
6am Jon p 155pr, 6:08rxKing 130, 6:59rxJill c 75 pr (old 1rm!), 7:16rxTheresa 55pr, 7:49 10#Mike s 95, 8:57 14#Welcome Theresa!! Today was her first class!! -steph for Jason
Krav Maga kickoff this Saturday at 12pm! FREE CLASS! You should try it! WOD Strength: Front Squat 3-3-3-1-1-1 As heavy as possible Metcon: 21 – 15 – 9: Deadlift (275/185) Box Jump (30/24) Time cap of 10 minutes
Started at the bottom! #footwork #strength #progress #ropeclimbs #crossfit #cfinvoke #cfiathlete #cfibootcamp #training #fitness #getfit
@raleighrawjuice put in serious work today! #burpees #cfinvoke #cfibootcamp #fitness #cfiathlete #crossfit #thrusters #stayfit #healthyliving #change
Have you ever thought of what you would be doing if you were not involved in CrossFit? I have wondered…
Lots and lots of pr's today. Keep it up! Hard work does pay off.
Krav Maga kickoff this Saturday at 12pm! FREE CLASS! You should try it! WOD Strength: Front Squat 3-3-3-1-1-1 As heavy as possible Metcon: 21 -
WOD 01 28 15 P A. SC Thruster – Build to a max in 6 sets B. Clean high pull; 3,2,1; rest 2-3 min – HEAVY, straps okay C. AMRAP [9]: 3-6-9-12.. Thrusters (95/65) T2B D. With same clock as C:...
Beginners Class was a blast to coach tonight ...as always! We had all different levels and a bunch of new faces in the mix. Energy through the roof - keep it up everyone. Brutal but Fun. Deadlifts / Sprint team workout. Also welcome to Rob who joined today, glad to have you on our team!
Wednesday's WOD http://www.crossfitgastonia.com/w-o-d
CrossFit Gastonia - W.O.D -
You guys all rocked tonight! Way to push yourselves. I had a blast coaching you. See you on Tuesday! - Julie :)
Bootcamp, Bootcamp WOD | 8:00 pm by Cathy Baad | 0 Comments
