December 30, 2013 WOD Strength 5×2/2 Push Press/Push Jerk- heaviest possible rest 60-90 seconds between sets Conditioning complete 3 rounds of 1 minute at each station of the following 4 stations Row (calorie) Press (strict) KB Swing Wallball RX 95/65 70/53 20/14 LV2 75/45 53/44 14/12 LV1 55/25 44/36 10/8 Mobility 90 sec hold from pullup bar palms facing in, hands together
Dec 2013
News flash- We got mobility. We are going to be throwing in some mobility exercise pieces here and there during regular CrossFit classes. It is part of the workout, not post-workout (aka not optional) 😉 Here is the deal. mobility, stretching….self torture, call it what you want, it isn’t fun. Nor is it glamorous or cool. It doesn’t look as badass in pictures as doing a backflip or a 300
“Good on yourself” to all those who hit the hero WOD today. You truly are a bunch of “nutts” for taking that on. For tomorrow, We are hittin the big one RM snatch. Give this video a view to prep up. December 28, 2013 WOD Strength 1) In 12 minutes establish a 1rm hang snatch 2) Every 45 seconds for 7 rounds perform 1 hang snatch from weight
Dec 2013
There is a model used in the business world called the Diffusion of Innovations. However you don’t have to wear a suit and work in a corner office to understand this model. You do however have to learn how to turn off your lizard brain (the part that controls fear and stops us from walking up to that cutie in the bar 😀 ) and be willing to step out of
Dec 2013
Dec 2013
Hey, It is almost Christmas, and this chick is named Christmas! Whata-ya-no. Not to mention she is pretty bad ass athlete. Check her out! December 24, 2013 WOD Strength 5-5-5-5-5 Snatch Grip Press (behind the neck) rest 90 seconds between sets Conditioning For time: Row 1000m 30 overhead squat 30 knees to elbow RX 95/65 LV2 75/45 LV1 55/25
Dec 2013
It’s a big FAREWELL to one of our original Coaches – Caitlin C. From opening day Caitlin has been a key member of our team here at CrossFit Magnitude. She was like a Mother to our early birds at the 5:15am class, heading up the pre-dawn warriors from day one. Caitlin helped us get our CrossFit kids program going which is starting to becoming excitingly popular. She also kept everyone
Dec 2013
It’s party time! And that means we actually get to get gather in something other than Reebok nanos and sweaty gym clothes! Yahoo!! The festivities start at 7pm and will be going on until the first person falls off one of the box jumps….don’t let that be you! Bring an appetizer and we will provide the social lubrication. Don’t forget about the Yankee Swap- gifts under $25 (perhaps a jump
Dec 2013
Army Staff Sgt. Jack M. Martin III, 26, of Bethany, OK, assigned to the 3rd Battalion, 1st Special Forces Group, Fort Lewis, WA, died September 29th, 2009, in Jolo Island, Philippines, from the detonation of an improvised explosive device. Martin is survived by his wife Ashley Martin, his parents Jack and Cheryl Martin, and siblings Abe, Mandi, Amber and Abi. December 20, 2013 WOD "Jack" In 20 minutes, complete AMRAP
December 19, 2013 WOD Strength 1a) Close grip bench press 4×6 – heaviest possible Rest 60 seconds 1b) Pendlay row 4×6 – heaviest possible Rest 60 seconds 2) Ring/Bar dips 3x ME (max effort) Conditioning 7 sprint rounds of: 300m row 12 ring push up 12 abmat sit up Score equals fastest and slowest times combined.
Dec 2013
You: eey Maaa! Whats Neural Gliding? Ma: IDK… But it ‘ill help ya snatch more good. December 18, 2013 WOD Strength 1) 1 power snatch + 1 hang power snatch- In 10 minutes work up to heaviest complex 2) EMOM for 7 minutes perform complex with weight used above Conditioning CrossFit Games Open WOD 11.1 In 10 minutes complete as many rounds as possible 30 DUs 15 power snatch
Anyone looking for some simple and health packed meals to fit into the holiday scene? Check out these tasty recipes that Coach Caitlin pro tested for you. Check out her Google+ for 3 easy recipes to add to your repertoire The WOD is just as much of mental session as it is a physical one. Get in the Zone with Barbell Shrugged crew. December 17, 2013 WOD Strength High Bar Back Squat
Dec 2013
There are a lot of reasons to eat what we eat…there are reasons for health and wellness, for culture and heritage, for ideologies and morals, just to name a few. There are also a lot of opinions out there in the internet world, and as long as you stamp PHD or “certified personal trainer” after your name, you can develop yourself as an expert. But in many cases, biases
Dec 2013
ElfYourself Do you ever get annoyed with your coach? Are they to serious sometimes? ….”I don’t care that my arms are not locked out!” Well if this is you, this video will act as some comedic relief. Sit back and get ready to point and laugh. December 14, 2013 WOD Strength Deadlift 3×10 heaviest possible Conditioning 5 rounds for time: 10 kb cleans from floor 5/side 20 wallballs 30
Dec 2013
The PR Gong has already matured through its break in period in just 5 short days! During the Oly class Thursday night, three consecutive split jerk Pr’s were set to put these three ladies (Coach Kira, Tracey, & Christine) atop the CFM Leader board. Their ever improving mastery of movement was more than a joy to witness! This seems to be the common theme around here lately. Virtuosity of
Dec 2013
Rest, it is part of the program. Too many CrossFitters (even those of us who have been doing this a while) get caught up in overtraining. Don’t be afraid to schedule in a deload day once per week, or a deload week every 4-6 weeks where you cut the weight, rounds, and intensity in half. You have to think about this from a longevity standpoint. If you’re killing yourself every
December 11, 2013 WOD Strength 1) In 12 minutes work up to a heavy complex of: 1 snatch (squat) + 2 hang snatch (above knee) 2) Every minute on the minute for 6 minutes, perform complex from above with weight established from above Conditioning For time, complete the following 10 power snatch 25 kb swing 8 power snatch 25 kb swing 6 power snatch 25
December 10, 2013 WOD Strength 1) In 12 minutes, establish a 2RM Front squat 2) 3×2/4 Front/Back squat with weight established above Conditioning 4 rounds for total time of: 500m Row 15 box jumps Rest 3 minutes in between every round Rx 24/20 Lv2 – 20/16 Lv1 – 16/12
Dec 2013
Hey, what is funny about poor position? Nothing is funny about poor position…..but this video that Coach Caitlin found is. Check it! Greg and Ryan enjoying a Sunday bromance at the 8am mobility class News Flash- We got a PR Gong!! So next time you finally nail that 200# Clean, or your first strict pullup you can let the world know in style! However, there are some rules to
Dec 2013
Supplements are exactly what they are called- They are meant to “supplement” your diet….not make up for poor eating habits. You cannot pill pop your way out of eating junk food. However, there are some little tricks to help mitigate the thrashing you put on your body from some of the vices we all enjoy….like having some Milk Thistle to help cure a hang over. But if it is longevity and feeling
Dec 2013
Got any lower back pain in the morning? Are you achy when you wake up? Give this video a view. It very well could be an issue with the position or even the bed you are sleeping in. However there are some tricks you can focus on to bulletproof your ZZZzzz and wake up feeling more chipper. December 6, 2013 WOD Strength Pendley Row 5-5-5-5-5 ascend across all sets
Dec 2013
The Snatch….probably one of the most frustrating (and intimidating) movements we do in the box. But oh boy is it effective- power, speed, coordination, balance…you name it, the snatch covers it. There is a lot going on in the snatch. A crucial piece of the puzzle is the shrug. For both the clean and snatch the shrug will affect the bar path and your movement around the bar. Lack of the
Dec 2013
December 3, 2013 WOD Strength Clean Pull- In 15 minutes establish a heavy double Conditioning 13 minute AMRAP of 15 kb swing 12 wallball 9 burpees RX 70/53 20/14 LV2 53/44 14/12 LV1 44/36 10/8
Dec 2013
Hey, If you run into Travis, Mark, Jon, Caitlin, or Greg this week, make sure to give em a pat on the back for charging hard this weekend! Not only did they dedicate their Saturday to a WOD sesh, they did so for a good cause. Right on y’all! Strength In 12 minutes establish the heaviest possible complex of 1 push press + 1 push jerk
Dec 2013
Sup WODers, So December is here. And that means it is the holidays! …And that means, gifts, and eggnog, and eggnog with booz (my favorite) ….and of course, cookies! We all love holiday cookies. They are just so cute! …sprinkles and gum drop buttons, they make you feel all fuzzy inside…metaphorically speaking that is. But once we finish off that third gingerbread man (cuz it is impossible to only eat
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