http://undergroundwellness.com/ Happy weekend crew. We wish you all a good one and call on you to get outside for the dwindling days of summer. But. If you are feeling in a “lounging mood” give this site a look. It has some great content and podcasts on all things wellness. You can add it to your online, web surfing, procrastination, don’t feel like writing this email repertoire. But hey, its OK it
Aug 2013
Importance of Sun Exposure and Your Health Alas summer is coming to an end. The days are getting shorter and the temperature is going to start dropping. Don’t get me wrong fall is one of my favorite seasons. There is something nostalgic about an east coast autumn. But! for now, a suggestion…GET OUTSIDE! It is good for you. We want you in the gym as much as possible, but
“If you don’t start, you can’t fail” It sounds ridiculous when you say it that way. But of course, it is ridiculous. It’s (quite possibly) the reason you’re stalling. On the other hand, there’s no doubt that, “If you don’t start, you will fail.” Not starting and failing lead to precisely the same outcome, with different names. August 29, 2013 WOD Strength Snatch Grip Press (Strict) 7×3 Conditioning Every 2 Minutes for 8
Aug 2013
“Box jumps are mainly about jumping onto a box. Simple, right? But like any CrossFit movement, you can always add a good dose of virtuosity for increased speed, efficiency and grace.” Here Kelly Starrett and Carl Paoli unleash there guru on how to work towards a perfect box jump. This includes understanding the mechanics of jumping and landing, proper foot and body position, and even some mobility drills you
Aug 2013
Check out Dr. Gil Hedley express the flow of blood through the heart in this unusual dance (wild flailing of the arms) he came up with. If you don’t remember, Gil brought us the “Fuzz Speech”. If you missed it, check it out HERE August 27, 2013 WOD Strength Muscle snatch 7×3 – heaviest possible Rest 60 seconds between sets Conditioning Complete sets of 21-15-9 for time of: ground
August 26, 2013 WOD Strength Smolov 2/3 High bar back squat 8×4@80% of 1RM Rest at least 2 minutes between every set Conditioning 5 rounds of: In 3 minutes complete: 50 double unders 20 kb swings Rest remainder of time.. Rx – 53/44 Lv2 – 44/36 Lv1 – 36/25
August 24, 2013 WOD Strength Power Clean In 15 minutes establish a heavy triple then perform 3×3. Conditioning 4 rounds for time: 60 meter overhead barbell carry 60 meter push sled 60 meter Kb farmers carry Rx – Bb: 135/85, Sled: +45, Kb: 70/53 Lv2 – Bb: 95/65, Sled: +25, Kb: 53/44 Lv1 – Bb: 65/35, Sled: +0, Kb: 44/31
Here are 5 great reasons you should try CrossFit…. 1) Coaching – training under a qualified coach has its many benefits. Coaches show you how to move correctly and more importantly, how not to. Understanding how to execute basic movement patterns is paramount in regards to taking on the daily rigors of life. Coaches also help motivate and push you through the tough parts, while always keeping safety in mind.
Aug 2013
Everything you do in life is in one way or another fueled by something. Hopefully that something is healthy whole foods loaded with nutritive value. If you have never taken the necessary actions to rid your diet of everything potentially harming you, or at the least, not contributing to your health and fitness, then watch this video below and give the Whole Life Challenge a shot! Sometimes all it takes
“It’s not getting easier, you’re getting stronger” August 21, 2013 WOD Strength Smolov 2/1 High bar back squat 6×6 @ 70% + 5-20# of your 1RM If the last 4 days of squats were all easy, and you managed all the reps without any problem, you may add between 10 & 20# for the next 4 day micro cycle. If your reps became difficult in the last few sets, and
Aug 2013
For those of you with ache knees, a stiff back, no motivation, and even less of a drive…..Watch and become inspired!!! August 20, 2013 WOD Strength 1a) Push press – In 12 minutes work up to a heavy triple 1b) Push press – 3×3 at weight established from above Conditioning In 12 minutes, complete as many rounds as possible of: 15 kb clean & jerk (left) 15 kb swing 15
August 19, 2013 WOD Strength Smolov 1/4 Hi-bar back squat 10×3 @ 85% of 1RM Rest at least 2 minutes Conditioning Every minute on the minute for 10 minutes: 6 burpee 4 power snatch Rx – 135/85 Lv2 – 95/65 Lv1 – 65/35
Ever want to know how to perfect your squat technique??? Just ask a toddler… August 17, 2013 WOD Strength Close grip bench 5×5 – heaviest possible Conditioning 5 rounds for time of: 5 hand stand push up 10 pistols (5/side) 15 kb swing Rx – 70/53 Lv2 – 53/44 Lv1 – 44/36
Aug 2013
Guess what time of year it is again…? Yup, you guessed it! It’s time for the Whole Life Challenge. What better way to start the fall then to kick start yourself into high gear with 8 weeks of total dedication to your training, mobilizing, supplementation (fish oil), and eating healthier than ever. If you had a summer anything like my own, then you won’t think twice about making the decision
Aug 2013
Today we will take on one of the “Girls – Isabelle” as part of our conditioning piece. As we like to stay true to our constantly varied principal, it is only now and then when we are met with an ugly vision of the past – the dreaded bench mark WOD. From time to time, it is essential that we test and retest our level of fitness using a specific
Aug 2013
Whether you are trying to lose weight, provide a quick energy source, regulate your sodium potassium levels, or better absorb vitamins, incorporating avocado into your daily diet may be one of the cleanest, healthiest, and tasty ways of doing so. Read on to learn more about this magnificent fruit… Article courtesy of Naturalnews.com Avocado – Super food! August 14, 2013 WOD Strength Smolov 1/2 High bar back squat – 7×5
August 13, 2013 WOD Strength 1) Press – In 15 minutes, establish a 2 RM, then 2) perform 3×2 with weight established from above Midline Perform 3 sets of: 30 second handstand hold Conditioning For time, complete the following: 100 double unders, then sets of 21-15-9 of: pull up push press, then 100 double unders Rx – 135/95 Lv2 – 105/75 Lv1 – 65/35
Aug 2013
Today marks the beginning of our next strength cycle. We will be doing the Smolov jr. squat cycle which will take place as part of our strength portion of the WOD on Monday, Wednesday and Friday for the next 4 weeks. Hopefully you had a chance to establish your 1 rep max last week with us as we want to use the most recent numbers possible. I am not going
Hahahahaha…… August 10, 2013 WOD Skill Spend 10 minutes working on your hand stand push up/hold. Strength In 15 minutes, establish a heavy push press/push jerk combo. Note: This is to be performed unbroken. Conditioning “Bear Complex” Perform 7 reps of the sequence: 1 power clean 1 front squat 1 push press 1 back squat 1 push press Complete 4 total rounds, resting as needed. Note: There are many
“You don’t stop exercising because you’re getting old; you begin to get old because you’ve stopped exercising” August 9, 2013 WOD Strength 1) In 15 minutes, establish a 3rm dead lift 2) Perform 3×3 with weight established from above. Midline Accumulate 90 seconds in an L-sit/tuck hold. Conditioning For time, as a team of two: Row 500m 80 push up Row 1,000m 60 push up Row 1,500m 40 push
Aug 2013
Kettle bells are a terrific tool to build strength and stability, never mind what it can do for your conditioning. Starting in October, we will be offering kettle bell specific classes to add yet another dimension to your overall training. Here is a guy who has been spending an awful lot of time with his kettle bell. Be sure to check out the entire video as he cranks up the hardness
August 7, 2013 WOD Strength 1) In 15 minutes, establish a 3rm hang snatch, then: 2) 3×3 @ 90% of above. Conditioning In 10 minutes, complete as many rounds as possible of: 15 wall ball 5 hang power snatch Rx – 20/14, 95/75 Lv2 – 14/12, 75/55 Lv1 – 10/8, 55/35
Aug 2013
This simple little image does a wonderful job summing up how to get the most out of CrossFit, how to be successful, how to achieve, and how to live…Pretty powerful stuff if you think about it! August 6, 2013 WOD Strength 1a) Bench press – 4×5 – heavier than last week. Rest 60 seconds 1b) Pendlay row – 4×5 – heavier than last week. Rest 60 seconds Conditioning In
Check out this video of the WOD “2007” performed by the men this year at the 2013 CrossFit Games. Take note of the pace they use during the row. Your ability to stay composed during the row will dictate your success with the rest of the WOD. Have a strategy on this one! Enjoy… August 5, 2013 WOD Strength In 20 minutes, establish a 1rm Hi-bar back squat ***Note –
Aug 2013
For those of you new to CrossFit or live vicariously through someone who does and have not read CrossFits debut article on “What is Fitness” then be sure to read on and dive into the head of Founder Greg Glassman to better understand his mindset on what fitness is and is not… Article courtesy of the CrossFit Journal and CrossFit.com What is Fitness Vida decided today she was going to
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