Oct 2012
For those of you in the Whole Life Challenge still staying strong, we have less than 2 weeks to go until it is celebration time! I hope you have given it your best shot and are already reaping the benefits of a healthier lifestyle. If only one new habit sticks as a result of your efforts over the 2 month period it was a success. Remember, progress does not come
HAPPY HALLOWEEN! October 31, 2012 WOD Strength Press 3-3-3-3-3 (increase weight with each set) Conditioning “Living and the Dead” Wod courtesy of CrossFit UTE In this workout you can choose to be the Living or a Zombie (the Dead). OOOOoooAAAHHAAAHHAA If you are alive you will start the workout with the first group. If you are a Zombie you will start the WOD exactly 3 minutes after the living people
Oct 2012
I apologize for the untimely presentation of this great survival checklist one should be able to easily check off in the event of a hurricane or other natural or man made disaster. Hopefully you didn’t have to rely on any of these items this time around but who is to say next time you wont. Great stuff as always by Mike Adams and Naturalnews.com Hurricane Sandy “monster storm” survival checklist
Oct 2012
October 29, 2012 Looking out for the safety of our community, we will be closed for WOD’n Monday due to the the impending beating we are all about to withstand from Sandy. Be Safe and stay off the roads (or watch out for falling wires and branches if you have to be out and about)! We were all waiting for CrossFit Kids to start this Monday, but will unfortunately
Oct 2012
A BIG Happy 60th to Brad W and Mike D!!! They both are true CrossFit success stories! I don’t have to tell you what just 6 months of CrossFit will do to you, just ask them. CrossFit will reinforce your life regardless of your age. It’s weird, for me the more I do it, the better I feel and the easier life becomes. We all really have just two choices,
Oct 2012
Happy Friday… October 26, 2012 WOD Plyometrics Find your 1rm box jump Conditioning Team Wod Complete the following as a team, switching of with your teammate every 10 reps. Ride 5 miles (switch off every half mile) 100 hand release push ups Run 2,000 meters (switch off every 200m) 100 kb swings 200 double unders/600 single unders (switch off every 10 DU or every 30 SU) 100 box jumps Rx
Oct 2012
If your part of the Whole Life Challenge right now, your probably either settled in nicely riding on cruise control or your ready to lose control. If it’s the latter, it would be very wise to start chipping away at some of those bonus points you’ve earned so hard. You can’t take them with you when its over, and they DO NOT count towards your point total at the end.
Oct 2012
Anyone can hop on a rowing erg and start pulling towards greater fitness, but to really get the most out of it (being efficient) you must have some of the key fundamentals figured out. I pulled this video from the CrossFit vault courtesy of Crossfit.community.com. Check it out for a better understanding of proper rowing technique so you can start making noticeable improvements on all your rowing efforts. Rowing Video October 24, 2012
Oct 2012
I am sure most of you have experimented with foam rollers at one point or another, but do you have a full understanding of why your rolling out, how to do it, and how often? Foam rolling is a form of SMR or Self Myo-fascial Release. In other words, it is the process of breaking up scar tissue, knots, and a host of other junk built up within the layers
Oct 2012
CrossFit is awesome! Can anyone argue that point? I mean, it doesn’t matter who you are, what prior or current shape your in, how old or how young you are. It can help us all, and in a multitude of ways. Speaking of the young, we feel it would not be fair if we just offer CrossFit to all us older folk. And instead of having a 2 month
Oct 2012
Come try out Inov 8’s latest footwear during class this Saturday morning! If your sneakers resemble walking on marshmallows then this experience may be the opportunity to take your commitment to the next level. See for yourself what proper foot wear will do for you. I guarantee you will see the difference! October 20, 2012 WOD Strength Work up to a 3rm Power clean. Then perform 1 rep every 30 seconds for
Oct 2012
Based on our current health care system and the philosophy of western medicine, it is really hard to believe we will ever find a cure for cancer. After all, with all the rhetoric out there claiming that science is on a mission to find a cure, it would be almost hard to believe they would even want to considering this would cost the health care industry billions in lost revenue
Oct 2012
You may wonder why CrossFit loves the rowing ergs. It is really quite simple. They are unparalleled to any other form of metabolic conditioning and also provide so much more. Read this great article provided by the CrossFit Journal and contributing writer Greg Hammond to find out why. Why Indoor Rowing Chuck getting his first Muscle Up! Nice work Bro! October 18, 2012 WOD Strength Pendlay row 3-3-3-3-3 Conditioning “Harkey”
Oct 2012
I was in the process of coming up with some literature to pass on to people asking more about CrossFit Magnitude and during this process I asked myself what are the “Top ten reasons to join a CrossFit Box” and this is what I came up with. Top 10 reasons to join a CrossFit Box You will be more physically CAPABLE than all your friends. CrossFit emphasizes Intensity, and Intensity
Oct 2012
We are officially starting a CrossFit Kids class October 22. The age to attend this class will be from 8-11. If you would like more info regarding this unique opportunity to get one of your young ones involved, please contact Caitlin at caitlin@crossfitmagnitude.com. For a better look at what CrossFit Kids is all about, check out their official website @ CrossFitkids.com and click on the link below for a quick
Oct 2012
The cold and flu season will be upon us soon and is something we have to deal with year after year. I’ve come to the conclusion that living a healthy lifestyle is the most important thing you can to to avoid getting sick. Here is a great article courtesy of Mike Adams of NaturalNews.com filled with 20 ways to heighten your immunity so you can thrive during the cold and
Oct 2012
A few things, don’t forget next SATURDAY, October 20, Bayside Runner will be hosting another Shoe demo with there latest Inov 8 footwear. You will be allowed to try the sneakers out during your WOD with NO obligation to purchase anything. If you haven’t tried these out yet, you don’t want to miss out! Poor or improper footwear is, in my opinion, a great contributor to poor movement mechanics which means
Oct 2012
For all of you who are still wondering where the Girls WOD names came from, here ya go! Priceless October 12, 2012 WOD Strength Pull ups 5×3 (strict) weighted – any grip Notes: If you do not have a strict pull up yet perform 5x5 negatives (step off box with chin over bar, then take 5 seconds to reach lock out, then repeat) Conditioning Perform 3 max effort unbroken sets
Oct 2012
I just want to speak to a pet peeve of mine – Cherry Picking your WOD’s. Don’t Do It! If you are one to wait up at night for the WOD to post and make your decision to come the next day based off of that, you are doing yourself a great disservice. Obviously you are hiding from something, that something being something you suck at, your GOAT, or an
Oct 2012
If you didn’t think CrossFit was complex enough, here is something else you need to consider every time you load the bar for a lift. Make sure to read the rules along with the reasoning behind them. Click on the picture for a larger image. Caitlin Chisholm is our winner of this weeks Bonus drawing for the Whole Life Challenge. Make sure to log into the WLC website for info
Oct 2012
Its that time of week again to pick a lucky winner out of the hat for participation in last weeks bonus challenge as part of the Whole Life Challenge! Here is a great video of the Dead lift set up. Pay attention to detail and you will be guaranteed more positive results from every pull. October 9, 2012 WOD Skill Kipping pull up Strength Establish a 1rm Dead lift
Oct 2012
This is hilarious…. October 8, 2012 WOD Strength Split jerk 5×2 (heaviest possible) – Notes: each set, split with left and right foot. Conditioning: Team WOD In 12 minutes, as a team, complete as many reps as possible of: Power clean *Athlete A performs power cleans until Athlete B completes 10 hand release push ups. When Athlete B finishes the 10 push ups, they switch adding cumulatively to the power clean
Oct 2012
Due to popular demand, CrossFit Magnitude will be open on Sundays for open gym starting next weekend from 9-12. Feel free to come on in and get your WOD on!!! October 5, 2012 WOD Speed- Strength Close grip bench press 7×3 (Dynamic effort) – Use 50-70% of your 1rm (tempo 2211) Rest 45 seconds between sets Notes: Lower the bar in 2 seconds, hold 2 seconds on the bottom, explode
Oct 2012
I dug this up from the CrossFit archives. a few observations from the Founder of CrossFit, Greg Glassman: “CrossFit is in large part derived from several simple observations garnered through hanging out with athletes for thirty years and willingness, if not eagerness, to experiment coupled with a total disregard for conventional wisdom. Let me share some of the more formative of these observations: Gymnasts learn new sports faster than other
Oct 2012
I often get asked, “what muscles should I stretch after I workout”? My most common response to this is “We don’t stretch muscles, we mobilize movement patterns”. There are far to many muscles in the body to possibly tend to after a work out, nor would we want to even if we had 10 hours. Ask yourself – What movement pattern during todays WOD slowed me down, held me back,
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