Tag: crossfit

CrossFit WOD 07/31/2014

Dead Lift 5×5 then 15 Min AMRAP 5x pull ups 10x push ups 15 squats  

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CrossFit WOD 02/05/2013

Deadlift 3×3 @60-75% 1rm then Deadlift 1×20 @50% 1RM then “Rahoi” Complete as many rounds as possible in 12 minutes of: 24 inch Box Jump, 12 reps 95 pound Thruster, 6 reps 6 Bar-facing burpees

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CrossFit WOD 02/04/2013

Back Squat 3×5 @50-75% 1RM then Walking lunge 100 ft. 21 Pull-ups 21 Sit-ups Walking lunge 100 ft. 18 Pull-ups 18 Sit-ups Walking lunge 100 ft. 15 Pull-ups 15 Sit-ups Walking lunge 100 ft. 12 Pull-ups 12 Sit-ups Walking lunge more »

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CrossFit WOD 01/31/2013

Bench Press 8×3 then “Helen” Three rounds for time: Run 400 meters 1 1/2 pood Kettlebell X 21 swings (or 55 pound dumbbell swing) 12 Pull-ups

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CrossFit WOD 01/30/2013

Front Squat 5×3 @60% 1RM then Five rounds for time of: 10 Toes to bar 75 pound Power snatch, 10 reps 10 Wall ball shots, 20 pound ball

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How to scale the 21-15-9 CrossFit WOD

In CrossFit one of our primary goals is to maximize power output.  A well known CrossFit axiom is that power output is equal to intensity.  In order to maximize power output we typically need to scale the workout.  The question more »

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Using CrossFit style Tabata intervals for Martial Arts Training

Wikipedia defines the Tabata Method as this: “A popular regimen based on a 1996 study uses 20 seconds of ultra-intense exercise (at an intensity of about 170% of VO2max) followed by 10 seconds of rest, repeated continuously for 4 minutes more »

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How to do an Overhead Squat for CrossFit

The overhead squat is a compound exercises in that it works several muscle groups at once.  In the training do for myself and my clients I focus almost exclusively on compound exercises.  We use it regularly in CrossFit.  The benefit more »

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Using a training journal for CrossFit

When working with clients I require that they keep a training journal.  Tracking your progress in CrossFit is a great motivator.  In the journal you will keep track of your Personal Records (PR), your Benchmark workouts, the “Objective Measures” and also your more »

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Setting fitness goals for New Years

New Year’s Resolution time is once again upon us.  Current research shows that only 12% of “New Year’s resolutions” are kept.  So this year we have created a guide to setting goals and keeping them.  This year you can make more »

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