August 1, 2013 WOD Plyo-power In 20 minutes, establish a max effort box jump. Conditioning For time, complete sets of 21-15-9 of: hand stand push up hang squat clean Rx – 135/95 Lv2 – 95/65 Lv1 – 65/35
Jul 2013
I broke out my wristbands from the late 80’s today during a WOD and was amazed at the outcome of never looking so cool before. My hands didn’t get soaked with arm sweat and the chalk on them didn’t turn into tribal face paint. My grip was dry and solid. Lesson learned…If you haven’t found a way to keep your sweat in check, try out a pair of old school
Jul 2013
If you CrossFit, guess what? You are considered an athlete! And as an athlete, you need to ensure you are taking the necessary steps to properly fuel your body. In my opinion, and touched upon in THIS article, a common mistake many athletes make is not eating enough food, especially the right kind. Not eating enough leads to a stunt in muscle gain, performance, metabolic activity, metabolism, and can even cause
Jul 2013
Hats off to the winners of this years CrossFit Games – Rich Froning and Samantha Briggs, as they claim this years title of the ‘Worlds Fittest” man and woman. It was an epic test of fitness and through it all emerged only two on top. Their sustained all out efforts, mastery of movement, and ability to endure throughout the competition paved the way to success for both Rich and
Jul 2013
Every gym/box has a standard that everyone within the community should be following. Keeping things safe, cleaning up after yourself, respecting others, showing up on time, having fun, giving 100% one hundred percent of the time, etc….Our ‘gym rules’ are in the process of making it to print. In the meantime, follow these set by Desert CrossFit and CrossFit New Zealand and you surely can’t go wrong. They really aren’t
Jul 2013
The quest has started to determine who this years “Fittest man and woman on Earth” is going to be. The challenges are unknown to athletes making it very difficult to train for as they have no idea what they will be competing in. To get Live coverage go to CrossFitgames.com as well as ESPN 2 & 3 over the weekend. If you’ve never witnessed some of the best CrossFitters in
Lack of activity destroys the good condition of every human being, while movement and methodical physical exercise save it and preserve it. ~Plato July 25, 2013 WOD Strength Clean pull – 5×3 (heaviest possible) Conditioning 1 minute max effort pull up 2 minute max effort push up 3 minute max effort sit up 4 minute max effort air squat Rest 1 minute between each round Score equals total reps
Jul 2013
CrossFitting, we put our entire body to the test each and every day. Some parts of the body tend to take the beating a little better than others. For a lot of people, the wrists are usually one of the areas. The wrists are not bound by big muscles and they perform a rather large role in supporting huge loads, namely overhead. One of the things you can do to
July 23, 2013 WOD Strength Bent over row – DEMO 5×5 – Heaviest possible Conditioning Complete 5 rounds for a total time of: 6 lateral burpee box jump 16 kb swing 26 wall ball ***Rest 60 seconds between each round*** Rx – 20/16″, 53/44, 20/14 Lv2 – 16/12″, 44/36, 14/12 Lv1 – 12/6″, 36/25, 10/8
Jul 2013
A big thanks to everyone for the wonderful birthday wishes/cake/presents over the weekend! Thanks to Lori S, I will be working out especially hard this week to help offset the 15 pound layer cake she whipped up for me (and I consumed over a two day period). If it seems that I am rather lethargic today, it will pass once my veins clear out all the sugar circulating through
Jul 2013
Quoting from an article I read earlier today, “Scientists at the Universities of Nottingham, Birmingham, and Bath have found that just a few 30-second bouts of high intensity cardio increased metabolism, burned stored fat, and built muscle as well as 7 hours a week of low-intensity aerobic activity.” Researchers deduced that the degree of intensity is the key component. July 20, 2013 WOD Skill Kipping pull up Conditioning Tabata push
Jul 2013
Heres a great simple breakfast for those of you who are hard pressed for time first thing in the morning and don’t want to leave the house on an empty tank. As the recipe indicates, farm fresh eggs are always the safest choice. Enjoy 🙂 Breakfast Smoothie July 19, 2013 WOD BB Acrobatics 1) Spend 12 minutes working up to a 1 rep max – Hang snatch (squat) 2) Perform
“You can have excuses or results, but not both” ~Unkown July 18, 2013 WOD Skill: Ring Dip Strength 4xME ring dip/hold Conditioning In 9 minutes, complete AMRAP (as many rounds as possible) of: 5 bar facing burpee 10 dead lift 15 hand release push up Rx – body weight Lv2 – 3/4 body weight Lv1 – 1/2 body weight
Jul 2013
For all of you who aspire to be as strong as you possibly can, here is a little (a ton) of motivation for you… July 17, 2013 WOD Strength High bar back squat – 3-3-3-3-3 –DEMO Conditioning For time: Run 400m, then: 3 rounds for time of: 30 kb swing 30 box jumps then, Run 400m Rx – 53/44, 24/20″ Lv2 – 44/36, 20/16″ Lv1 – 36/25, 16/12″
Jul 2013
Yesterday was another ground breaking day as almost everyone in attendance crushed their previous 1rm dead lift PR from last month. Great job to everyone!!! You continually amaze all of us coaches each and every day with your dedication and commitment to yourself and the programming set before you. Here are just a couple of the days notable PR’s set… July 16, 2013 WOD Strength 5×1 – 2 press +
Here is a quote from Greg Glassman on adding weight before correcting form: “Its like painting a dirty car. It’s still dirty underneath.” Level 1 Cert. 10/2007 – Toronton, ON July 15, 2013 WOD Strength In 30 minutes, establish a 1rm dead lift. Conditioning “Annie” For time, complete sets of 50-40-30-20-10 of: double under sit up
Jul 2013
Whether you CrossFit, play sports, engage in outdoor adventures, are a parent of demanding children, or even a couch potato, you will suffer injuries at some point or another. We often like to blame the activity or movement as the cause of injury, but what we really need to do is take a look in the mirror and ask ourselves “Do I have a good understanding of the task
Jul 2013
I have been on a cherry kick for the last month or so and have no plans to quit . You would think that cherries being as dense and sweet as they are would be a high glycemic, insulin producing, undesirable fruit like many others of its kind. Turns out, it is one of the best fruits to eat as it scores a super low 22 on the glycemic index.
Only people willing to work to the point of discomfort on a regular basis using effective means to produce that discomfort will actually look like they have been other-than-comfortable most of the time. ~Mark Rippetoe July 11, 2013 WOD Strength Pendlay row – 6×6 (heaviest possible) Conditioning Complete sets of 3-6-9-12-15-18-21 for time of: burpee box jump pull up Rx – 24/20 Lv2 – 20/16″ Lv1 – 16/12″ ***13
Jul 2013
Heres a great motivational video geared towards that “First CrossFit Workout”. Do you remember yours? Do you remember what you did and how you felt? What made you realize that you needed to come back for more? Watch and hear from a few notable others as they share their first experiences with CrossFit. Prepare to get motivated!!! WATCH THIS!!! video courtesy of CrossFit.com July 10, 2013 WOD Strength Thruster 2-2-2-2-2-2-2
Jul 2013
We are planning on putting an order in for some woman’s tanks and mens tees in the next day or so. We will be taking pre-orders for anyone looking to save 15%. These are going to be good ones so don’t miss out! We are always looking for shirt ideas so if your are the least bit creative (unlike myself) and want to help us design the next batch let
Jul 2013
Great job and a big thanks to everyone who participated in the Hope for Cures WOD/Fundraiser this past Saturday. Everyone sweat their hearts out and had a good time doing it! All of your donations coupled with the rest of the CrossFit Community from this event has raised $440,075.00 so far this year. Truly amazing how one community can make such a difference. July 8, 2013 WOD Strength Dead lift
Jul 2013
Today at CrossFit Magnitude along with CrossFitters globally, we will be WOD’n in an effort to help raise awareness, offer hope, and show how much of an impact a community can have when we all pull together. Here is a little short of Greg Glassman explaining CrossFit’s Hope For Cures. A lesson to be learned If you would like to make a donation you can do so in person
July 5, 2013 WOD Strength High bar back squat 6×6 – Heaviest possible Conditioning “Grace” For time, complete: 30 clean & jerk Rx – 135/85 Lv2 – 95/65 Lv1 – 65/35
Jul 2013
Today is a day to celebrate our Independence and to be thankful for the sacrifices each and every individual has made to aid in our Independence, starting with the Committee of five, who drafted and presented to Congress the Declaration of Independence. Independence did not come free, and as a matter of FACT, it is slowly being eroded away each and every day that we become complacent, ill informed, and
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