Feb 2014
If you had the luxury of hitting 14.1 today, then you know just how brutal “brutal” can be. These WODs are built to test your fitness and break you down. If you want to stay on point for these up coming workouts, then refueling the tank is quite necessary. Here is a tasty one from PaleOMG. Post workout shakes are like getting rewarded after beating yourself into the ground
Feb 2014
Last night Open Workout 14.1 was announced live from CrossFit North Atlanta at 5 p.m. PT. For all you Games Open vets out there, this will be a repeat of the very first Open WOD…11.1. Watch below as Garret Fischer takes on Marcus Hendren in this classic CrossFit couplet! I want to congratulate everyone who decided to step in the ring and show the world how their fitness stacks up
Feb 2014
lots of catching, pushing, and swinging going down for this one. Getting those shoulders prepped is a good idea. Friday 27, 2014 WOD Weightlifting 1) 4×4 touch and go power snatch- heaviest possible 2) 4×2 hang snatch- heaviest possible Conditioning For time, complete the following 1000m row 50 pushups 40 kb swings 30 HSPU RX 53/44 LV2 44/36 LV1 36/25
Feb 2014
Published on Feb 20, 2014 A documentary about creating the ultimate test of fitness, the CrossFit Games. Nearly 12 years ago, CrossFit Founder and CEO Greg Glassman defined fitness. In 2007, the first test to find the fittest man and woman on Earth was born: the CrossFit Games. “It’s as easy as this: if fitness can be defined and measured, then it can be tested, and we can, in turn,
Feb 2014
It may have been in the 50s the past couple of days, but the chill is back in the air tonight, and snow is on the way. Here is a recipe to warm you up. Whip it up in the morning, switch your crock pot to the low setting, and 6 hours later your kitchen will smell like Christmas again. Prep Time: 15 minutes Cook Time: 6 hours Serves: 4
Feb 2014
The overhead squat is a tricky movement. There is a lot going on with this one, and the position puts a lot of demand on the movers body. This quick test via KStar is a good way to check to see if you are ready to hold a bar over your head while squatting. If this “jump squat” test gives you trouble, then it is important to take a step
Feb 2014
For those planning on doing the Open WODs, and want to optimize your results, this is an interesting conversation to tune into. We all know eating well is important, but I think it is easy to forget how it matters in terms of performance. Alas, nothing beats the occasional slice of pizza and IPA combo (I prefer Pepperoni and Lagunitas personally) …but just because you exercise consistently does mean you
Feb 2014
To most, breathing is a simple task that happens unconsciously. But breathing is both an unconscious and conscious act. SealFit founder Mark Divine states that it’s when breathing remains unconscious that its pattern becomes dysfunctional and must be corrected. The quality of our breathing affects our posture and even our health. Breathing is an essential practice many of us don’t do as much as we should. Box Breathing Box breathing
Feb 2014
Hey, we do a lot of stuff in these four walls, Here are ten reasons why. There are ten recognized general physical skills. They are cardiovascular/respiratory endurance, stamina, strength, flexibility, power, speed, coordination, agility, balance, and accuracy. You are as fit as you are competent in each of these ten skills. A regimen develops fitness to the extent that it improves each of these ten skills. Cardiovascular/respiratory endurance – The ability
Feb 2014
Coffee is like a ritual for most Americans. Believe it or not, contrary to popular belief, coffee is actually a pretty awesome health promoting drink when consumed right. Cutting edge science shows us that caffeine is actually an amazing therapeutic chemical that stimulates healthy brain function among other biochemical reactions. Considering it is the most widely used drug in the world, that is a relief to hear. However, whether it be
Feb 2014
MA police, firefighters, and EMTs risked their lives to keep the people of Mass safe …and some how they still find the time to jump on boxes and swing kettlebells. Pretty awesome. Big shout out to our first responders team for showing up and kicking ass at Reebok CrossFit One today. The even was quite a show. February 18, 2014 WOD Skill Spend 20 minutes working on rope climb technique
Feb 2014
February 17, 2014 WOD Strength Press – 3@70%, 3@80%, 3 or more @90% Conditioning In 9 minutes, complete as much work as possible. 10 burpee 5 ground 2 overhead 10 burpee 10 ground 2 overhead 10 burpee 15 ground 2 overhead 10 burpee 20 ground 2 overhead 10 burpee 25 ground 2 overhead Rx-135/95 Lv2 105/75 Lv1- 75/45
Feb 2014
The Problems You Got Left… are probably the difficult ones. We’d all like to find discount answers to our problems. We prefer to find the solution that’s guaranteed to work, takes little time and even less effort. Of course, the problems that lend themselves to bargain solutions have already been solved. What we’re left with are the problems that will take ridiculous amounts of effort, untold resources and the bravery
As kickass Crossfitters, we all probably know more than most about living well. However sometimes it is always visualize. One Pagers are like visual gold to keep all the information buzzin around in our heads on track. oh and by the way, Happy Valentines Day :-0 February 14, 2014 WOD Strength Squat 1×5 65% 1×5 75% 1×5 (or more) 85% Conditioning Complete 4 rounds of: 60 seconds ME
Feb 2014
If you have never heard of Dmitry Klokov, you most likely will in the next few years if you pay attention to the CrossFit competition scene. This guy makes the Russian who fought rocky look like Pee Wee Herman. He can lift some large loads, long distances, really damn fast. Check out his warm up routine down below. Here is Dmitry Klokov’s warm up routine. massaging glutes and hamstrings (like foam rolling
Feb 2014
Before he was a four-time CrossFit Games competitor, he was a self-described “asshole” kid. Not many people know Austin Malleolo was the type of renegade who was in trouble with the law and ended up going to reform school for two years. “It was a big turning point for me from the perspective of ‘the decisions I make and the people I surround myself with can directly affect
Feb 2014
SELF-CARE IS HEALTHCARE –Jill Miller Pain is an Epidemic. It prevents you from performing at your best because it robs you of concentration and power. But pain is preventable, treatable, and within your grasp to heal. THE ROLL MODEL gives you the tools and techniques to change the course of your life in less than 5 minutes a day. About the Author Jill Miller is recognized internationally as the ”Teacher’s Teacher” and has trained
Feb 2014
Today marks the start of the second cycle of the Wendler protocol. The goal for the next four weeks is to add up to 5 pounds to our upper body movement (press) and up to 10 pounds to our lower body lifts (dead lift and squat) and make it through another cycle. These small increments are in part what allows us to continually get strong over a long period
Feb 2014
If God did not intend for us to eat animals then why did he make them out of meat” -John Cleese Step 1: Study Up on “Grass Fed” beef #64 Grass Fed Beef from the Mountains of Idaho, with Glenn Elzinga from Alderspring Ranch – Podcast Why Grass Fed Beef is Good for your Health (via Mercola.com) Step 2. Learn cooking tricks from the pros. Step 3. Pick your Topping 1.
Feb 2014
Ahhh, the most feared and revered of CrossFit workouts. Simple enough that a beginner can give it a shot. Difficult enough to regularly appear in the final rounds of the CrossFit Games. Alright, let’s get down to the meat and potatoes (sweet potatoes that is). If you are new to the box and your scratching your head to this 4 letter word, ask anyone in the gym about the first
Feb 2014
Handstands. Yogis do it. Gymnasts do it. We do it (Drunk CrossFitter try to do it). It is a pretty awesome movement. Plus it looks cool, especially when you can kick up on command. “OMG Becky! Trevor just like totally did a handstand and walked off the diving board. Ya like I think he does that CrossFit thing.” Anyway. here is the 411 on how to get working on your
Feb 2014
What is your first name and last initial? Chad S. What is your age? 38 How long have you been CrossFitting for? 7 months What is your favorite WOD or movement? Bear complex, Fran, Daniel What is your least favorite WOD or movement? Double unders – just because I still can’t Take us back to your first WOD…What was it, and how did it feel?
Feb 2014
Can you beat Jason Khalipa? Find out. Register for the 2014 Reebok CrossFit Games Open here: In the mean time….who can name these two lunging athletes? Bueller? Bueller? February 4, 2014 WOD Skill Snatch Balance- spend 15 minutes working up to a single around 70-80% of perceived 1rm Conditioning 1 minute ME kettlebell swing then: 5 minute AMRAP of: 20 dowel overhead squats 50 doubleunders 1 minute ME kettlebell
Feb 2014
Ever hear of a keton? Well if your not up to speed on your organic chemistry, this is a pretty awesome presentation to tune in to. Peter Attia is a relentless self-experimenter, obsessed with the idea of a “quantified self.” In the presentation he will share two components of his physical transformation as he evolved from “fit but fat and metabolically deranged” to “fit, lean, and metabolically dialed in.” In
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