Happy Birthday CrossFit Magnitude! Today marks the completion of our second full year in business changing lives. We would like to thank everyone for being a part of this amazing community as it wouldn’t be half as awesome without you! We are continually making strides toward giving you the best experience possible and are doing everything possible to make year three the best one yet! April 1, 2014
Mar 2014
To all those who competed, attempted, or even just showed up to support this year’s CrossFit Open, give yourself a serious pat on the back. You all deserve to be acknowledged for accepting a great challenge each week and elevating the CF Magnitude community. March 31, 2014 WOD Weightlifting Hang Snatch 7×1- work up to a heavy (but perfect) single for a day Conditioning 12 minute AMRAP of:
Open WOD 14.5 Check out the 5 champs tackle the last 2014 Open WOD….thrusters and burpees….double ouch. In Honor of Boston FD’s Lt. Walsh and FF Michael Kennedy Sadly, we wish to share some sobering news this evening. If you have yet to catch it on the news, Boston firefighters Michael Kennedy and Ed Walsh recently lost their life fighting a fire. As fellow CrossFitters (and humans) we don’t take this
Mar 2014
Imagine for a moment that you are running a race. Your attention is focused on the movements of your body, the power of your muscles, the force of your lungs and the feel of the street beneath your feet. You are living in the moment, utterly absorbed in the present activity. Time seems to fall away. You are tired, but you barely notice. You are in a STATE OF FLOW…
Mar 2014
The workout was simple: three rounds for time of a 400-meter run, 21 kettlebell swings at 1.5 pood and 12 pull-ups. In other words, Helen. “Thought I’d be pretty good at it,” Karl Steadman of CrossFit 3Dsays when describing his first CrossFit workout. But after the initial round, he was “in a world of hurt.” “If I look back on it, I cringe now,” Steadman adds. His first WOD was
Mar 2014
It’s spring, and this is traditionally a time to detoxify the body from a long winter! This isn’t new news. spring detoxification has been a regularly practiced protocol in many cultures. Even for our ancestors living in the cleanest environments, winter was a time of less fresh food and more time inside. …Giving the body a healthy purging could set you up for more energy in the longer summer days
Mar 2014
hehe, planet fitness is funny…. but anyway… …Lifting heavy things up is not just for people who want to look like Arnold, but is an integral part of a well-rounded exercise program for both men and women (and kids). In fact loads of new research shows that it can even reverse many of the factors of aging and turn on good gene expression. Even so, the intensity of your resistance
Mar 2014
WHATS UP WITH MACA? Maca root- the Peruvian superfood has long been used for its wide array of medicinal proporties, its ability to increase stamina, and especially for its powerful ability as an aphrodisiac. If you have never heard of Maca, or only seen the packages at Whole Foods, here is the low down. Maca is a a tuber ….think ginger, potatoes, and turnips. But unlike some of its starchy cousins, it
Mar 2014
Alright folks, we are hitting the home stretch. three down, two to go. And this one is no short trip. In fact it might just be the hardest one yet. That’s OK though So in the past three Open WODs we saw only two movements each. 14.1 snatch & double under 14.2 overhead squat & chest to bar 14.3 deadlift & box jump 14.4…..well 14.4 is a little different. It
Mar 2014
Some comedic relief….but seriously, don’t be that girl/guy. March 21, 2014 WOD Strength Power Clean 4×5 touch and go (heaviest possible) Conditioning 4 rounds for time: 15 deadlift (bodyweight) 400m run
Mar 2014
Some people come into CrossFit because they are bored with the gym, others come in because their friend told them about it. However some come in because they need to make a change. That can be scary. Scary because we don’t like change. That is human nature. However some changes are harder to get over than others. For Shari Keener, she had a make the switch from a needle to
Mar 2014
here is one from the CrossFit archives….ol’ Greg Glassman goes over the Sumo Deadlift High Pull (SDHP). March 19, 2014 WOD Strength 1a) dip 4×5 heaviest possible rest 60 seconds 1b) pullup 4×5 heaviest possible rest 60 seconds Conditioning Row 500m then: 3 rounds of 15 sumo deadlifts high pulls 15 push ups then: 100 DUs
Mar 2014
Here is a pretty awesome post on Catalyst Athletics about weightlifting technique, practice, and the practical road map to mastery. It is important I believe to identify the stages of technical mastery so that aspiring technicians have some sort of roadmap to follow as they progress from neophyte to master technician. In CrossFit, we do not specialize in weightlifting. However we do pick up the barbell quite often. This article
Mar 2014
Take a peek at how one of the greatest weightlifters in Russian history, Dmitry Klokov, approaches the “Cluster”. Note his level of concentration before his attempt. Mind you he is attempting 418 pounds… March 17, 2014 WOD Strength In 15 minutes, establish a 3RM of: Rx – Cluster (squat clean thruster) Lv2 – Thruster Lv1 – Power clean + front squat + push press Conditioning For time, complete sets of
Mar 2014
Hello all, Hunter here. I hope your weekend is kicking off well. And to those who hit 14.3, great job. I had the pleasure of doing it at elevation (9500ft to be exact) and boy I will tell you it was interesting. With that said, I wish to share a recipe I stumbled on to today at a pretty cool place in Denver. Brownies…not just brownies, but pumpkin brownies…not just
Mar 2014
Alright guys, fresh off the press, 14.3 is here. Deadlifts and box jumps. Easy enough right…. …well don’t get to comfortable, these two movements separate are not that bad, but when put together (as fast as you can), you got a recipe for a challenge. To get you prepped up for the challenge check out the content below. Firstly, watch the standards and pay attention how the athlete is moving.
Here is a pretty awesome guest post via Endof3 Fitness on some ideas for the youngsters. Some of them are funny, other playful, and some are quite insightful… Here are the first 10… 1.) The girls worth being with don’t really care about the size of your biceps. 2.) 99% of the supplements out there aren’t worth it. 3.) Don’t worry too much about “getting big”. 4.) Fitness should be
Mar 2014
Our first two cycles of the Wendler protocol are in the books and to know surprise, the numbers were huge. To be honest, bigger than anticipated! The community as a whole increased their strength by over 5,000 pounds in the squat, dead lift, and overhead press. Anyone can tell you, getting strong is no easy task. It takes dedication, determination, and consistency for starters. You also need a positive
Mar 2014
Anyone in the market for a new pair of kicks, here is a review on the newest Reebok shoes. also check out this review on the inov-8 via the 2011 CrossFit Games. also, check out some chatter via Kelly Starrett on the importance of “zero differential” …whats up with that? The Take away: what’s on your feet matters. Having a shoe that does not work well with your body could affect
Mar 2014
http://www.youtube.com/watch?v=k3qngoelEc0 On how to be healthy, strong, fit, happy and productive with the least amount of pain, suffering and sacrifice as possible, Mark Sisson of Marksdailyapple.com sits down here with Again Faster to talk about his views on the topics. Mark has become a prominent thought leader in world of health and his view on lifestyle revolves around the basics- happiness, activity, and self-dominance. check out his blog or tune into
Sweet Potatoes are pretty tasty on their own, but this twist makes em even better. Ingredients 3 large sweet potatoes, peeled and cut into small cubes juice and zest of 1 lime ~2 t chili powder ~½ t granulated garlic salt neutral-tasting oil (high-oleic sunflower oil or butter would work great) Method Preheat your oven to 400ºF. Place sweet potatoes on a large baking sheet, topped with a silicone mat,
Mar 2014
Alright guys, time for round 2. Firstly checkout Camille Leblanc-Bazinet and Talyana Fortunato throw down in Miami if you haven’t already. Watch how the athletes move and also watch how they rest…really important for this one. Then check out these tips and tricks on the movements. The Technique WOD crew goes over the OHS and Carl breaks down the C2B in an old Open Wod. Workout 14.2 For as long
Mar 2014
Are you partaking in the 2014 CrossFit Games Open this year? Want to know exactly where you rank -worldwide – in your Region – at CrossFit Magnitude? Check out this cool app that will let you do just that and more… Click HERE for App! March 6, 2014 WOD Weightlifting Snatch – Work up to a heavy single, then perform 1 every minute on the minute for 5 minutes Conditioning In 12
Mar 2014
knee hurt? …knee pain does not always start at the knee but instead above or below the source….the calf, the hamstring, or the IT band…work the surrounding area —-> fix the problem. The Trigger Point & Referred Pain Guide March 5, 2014 WOD Strength 1)Deadlift (deload week) 1×5 40% 1×5 50% 1×5 60% 2) Bench Press 3×8 heaviest possible Conditioning for time: complete 21-15-9 of power clean
Mar 2014
INTENSITY. It’s the Magic Ingredient. Next time you move, sprint a little faster, lift a little more volume, stretch a little deeper, jump a little higher… …The human body is an adaptive machine. Apply the right stimulus and you will see the results. March 4, 2014 WOD Skill/Strength In 10 minutes, establish a 1RM Turkish get-up Midline Accumulate 90 seconds in an L-sit from pull up bar
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