Nov 2013
Hey all, Hope everyone enjoyed their Thanksgiving! This is a shout out to Mark, Travis, Greg, Jon, and Caitlin. They will be competing in Barbells for Boobs tomorrow at CrossFit South Shore. We look forward to seeing them kill it! November 30, 2013 WOD Strength 1) Overhead Squat 3-3-2-2-1-1-1 2) Accumulate as many bar/ring dips as possible in 5 minutes Skill Accumulate 90 seconds in a ring hold
Nov 2013
WOD TEAM WOD 1) In 10 minutes develop the heaviest power clean between team members 2) In 8 minutes climb the ladder of 1-2-3-4-5-6-7-8-9-etc. with power clean established in 1) 3) As a team accumulate 5 minutes of handstand holds against the wall (only one member on wall at a time) 4) As a team in 10 minutes switching every 10 reps between one another complete as
Nov 2013
Nov 2013
Integrity: Adherence to moral and ethical principles; soundness of moral character; honesty. This is a guest post from MyAthleticLife and is a must read for everyone in the gym. There are really only 2 types of Athletes when it comes to Integrity; those who have it and those who don’t. Yes, I believe that you fit in to 1 of 2 categories… But remember, you can always change…The first step is admitting you
November 26, 2013 WOD Strength 1) In 10 minutes warm up to a heavy 3rm front squat 2) 4×3/6 front squat/back squat use weight established in #1 **rest 90 seconds between sets, NO REST between front/back squats** Midline Accumulate 90 seconds in L-Sit hold Conditioning in 10 minutes, complete as much work as possible of: 50 wallball 10 jumping pullups 40 wallball 20 jumping pullups 30 wallball 30
Nov 2013
Could the microbes that inhabit our guts help explain that old idea of “gut feelings?” There’s growing evidence that gut bacteria really might influence our minds. Here is a neat new health tidbit for you. Check out the full article here. It has an awesome video!! Microbes- Probably not the first thing that comes to mind when you think about improving your health. But in fact, you are made up mostly
Hey all! we got a new class starting this sunday @ 8am. It is a mobility and movement class. Mobility….a word you most likely have heard here at CF Magnitude. But it is more than some fancy fitness vocab your coach is throwing at you. Or is it? The CrossFit world has tricked us into thinking stretching is important…turns out that is not really the case.
Nov 2013
Got some pulling to do tomorrow folks, check out this article on improving your rowing technique (btw there are some videos on the second page if you don’t want to read) November 22, 2013 WOD Strength 4×4/8 Front/Back Squat- Ascend on every set Conditioning For Time: 750m row 30 Toes to bar 400m Run 30 Lateral burpee box jumps
Learn the ropes with this big man November 21, 2013 WOD Strength 1a) Press (strict) 4×5 rest 60 sec 1b) pull up (strict) 4×5 rest 60 sec Skill Rope Climb Conditioning EMOTM 20 minutes odd HSPU even 30 DUs
Nov 2013
So if you are like most of us, chances are you are locked to a chair or running around on your feet all day long. Perhaps by mid afternoon you are feeling a little geared up in the hips and lower back. That’s OK, it is normal. Here is a quick set of easy and calming stretches to help you restore your hips and release that annoying feeling you get
The Push Up is probably one of the most common and basic body-weight exercises, but not everyone can do them properly. In this progression series we discuss the ideal positions and transitions so you can maximize the benefits of performing this movement. What matters. position movement purpose ^ This is good food for thought for the WOD…not only for the pushups but also for the bench press November 19,
A big booo-yaah to Coach Hunter who threw down at the Ghetto Games this past weekend and Ryan W. who threw down last weekend. Also, it’s official – Ryan H. is a CrossFit level 1 Trainer now! Ryan’s level of commitment to CrossFit over the last year has certainly paid off. Congrats buddy! November 18, 2013 WOD Skill Turkish get up Strength In 15 minutes, establish a 2RM Dead
November 16, 2013 WOD Strength& Conditioning/Skill 4 rounds of: 45 second tire flip 30 second tire jump 4 rounds of: 1 minute ME stone to shoulder 1 minute ME shoulder to overhead 1 minute rest 4 rounds of: ME DB crucifix hold 25/15# 1 minute rest ME Pull ups 1 minute rest
Winter is fast approaching. During the winter months, your body needs extra vitamins and minerals to help combat cold weather and illness and to maintain your good health. Sure, these vitamins can be found in supplements and over-the-counter vitamins, but instead of filling your body with pills, why not try getting your vitamins naturally through the foods you eat? Here is a list of the five healthiest vegetables for winter.
Nov 2013
Many foods you can find in your grocery stores have been heavily promoted as being healthy, when they are nothing more than junk foods. Here are 9 foods that recommend you NEVER eat. November 14, 2013 WOD Strength Front/Back Squat 4×5/11 use absolutely heaviest weight Conditioning Tabata Pull Up rest 1 minute Tabata Wall Ball rest 1 minute Tabata Row (calories) rest 1 minute Tabata Push Up (no hand
Nov 2013
Lets talk about nutrition. It can be very overwhelming these days to answer this question- What is the optimal formula for nutrition? There is the south beach diet, the atkins diet, the USDA food pyramid (please don’t follow those by the way) There is what Oprah and Dr. Oz tells us… When it comes to supplements should you be taking them…should you not? The fact of the matter there is
November 12, 2013 WOD Strength Clean Pull 5×3- absolute heaviest possible! Conditioning 5 rounds for time: 21 kb swings 14 lateral over the bar burpees 7 hang squat clean RX 70/53 135/85 LV2 53/44 95/65 LV1 44/36 65/35 or 30/20 DBs
The Importance Of Rest you don’t get stronger from exercise, you get weaker….try doing a max set of pushups, wait 60 seconds, and repeat. What happens? It becomes harder. Exercise makes you weaker. Recovery is what makes you stronger- sleep, nutrition, stress. We are built to adapt. November 11, 2013 WOD Strength Thruster- In 15 minutes establish a heavy 3 rep set Conditioning “With heavy hearts
Nov 2013
Grace- she is a fun one 🙂 check out this chick do it…or you can watch this gorilla do it here are some tips pace yourself (notice how methodical she is- not jetfueling the start…that will bite you in the butt later.) Once you start hitting a breaking point and you begin to slow down aka reaching failure….don’t go all the way. In other words, if you can do 5
Nov 2013
“Every day we are faced with some type of conflict, or some type of confrontation…and how you manage that determines the quality of your day, and the quality of your week, and therefore the quality of your life. Fear management is everything” If you have ever got in a fight and it didn’t turn out in your favor, it wasn’t because you were not good at kicking or punching like
Squat time. November 7, 2013 WOD Strength Front Squat/Back Squat 3 x 7/13 ** Perform 7 front squats then 13 back squats. NO REST Between. Use around 55% of 1RM back squat ** Conditioning 2 rounds of: In 3 minutes complete AMREP of DUs In 2 minutes complete AMREP of Wallball In 1 minute complete AMREP KB Swing RX 20/14 70/53 LV2 14/12 53/44 LV1 10/8 44/36
Nov 2013
The Accountability Effect. It is a simple solution. Put it all on the line. Make new choices. Practice. Show up, don’t quit. Shape your habits and then let them shape you. Amazing job to all of you who took that first step and entered the challenge. In that sense you are all winners. It does not matter how many points you got, the point is that you took the initiative to
Here is a late shout out to all those who ran the Rock and Brew 5K this weekend. Well done to everyone involved…those are some well deserved brewskies! Name: Time: Pace: Place: Caitlin 20:52 6:43 1/92 Mark. 20:54 6:43 1/51 Kristin.H. 21:14 6:50 2/146 Jon. 23:47 7:39 8/51 Mike H 23:47 7:39
Of all the content out there on health topics, this may be one the most “catch all” sources of info. In particularly because it sends you to think about the source of the problems you may face when dealing with an ailment, weight problem or anything in between. And that my friends, if you have not already guessed from the white letters over the pretty picture, is HORMONES! Here is
November 1, 2013 WOD Strength 7×1 Split Jerk Heviest Possible Skill HSPU Practice Conditioning 1000m Row 50 thrusters 50 toes2bar RX 45/35 LV2 35/25 LV1 25/15 30thrusters 30t2b
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