This is a very short Open workout (7 min), and in these types of workouts, you need a more extensive warmup. Make sure that you have got the heart rate up at least once before you begin. At the early reps, you will feel like a race horse coming out of the gate and will […]
Welcome to 2014! Wishing everyone a healthy, strong and happy year! Great news…. Registration for the CrossFit Open and Regionals have been posted on the Games site. The CrossFit Open is scheduled to commence on February 27th, 2014 and registration opens on January 15th. What a great way to get ready for the Open…. by
Have you ever done the Benchmark workout JT? JT is a very challenging benchmark workout because you are using the same muscle group primarily for all three exercises. This workout is meant to be completed in 15 minutes or less. Please be careful when scaling this workout if you are not used to doing 135
You will see the term “prison rules” over the next few months of training. Who remembers this fun workout? Prison rules means that you are working on cycle time between repetitions. You will perform unbroken reps of the exercise listed. Any of the reps that you perform from the ground will be touch and go
Wishing all you Zoners a very Merry Christmas! Hit up this wod so you don’t feel as bad for eating and drinking too much tomorrow 😉 This workout will be a tough one…. The weights are meant to be heavy on the dumbbells and the kettlebell. Please use a lighter weight on the DB thruster
Work on squatting like Tim! This week in all of our warmups we will be doing the 30/20/30 drill. This consists of 30 air squats with a band around the knees, 20 pvc dislocates and 30 overhead squats with the band and a pvc pipe. The reason we are focusing on this is to help
You may have noticed that there have been a lot of posterior chain movements this week, and yes it is on purpose. What is the posterior chain? The posterior chain is the kinetic chain of musculature tendons and ligaments that runs down the back of your body. This chain includes all the musculature of posterior
Strengthening the posterior chain Read More »
Check out this video of an athlete doing Grace in 1:29. That is 30 clean and jerks (AKA – ground to overhead) for time. [yframe url=’http://www.youtube.com/watch?v=ydeCu7W1VRc’] He is a great athlete, but his form starts to degrade as he gets fatigued and he doesn’t set up for the clean the same as in the beginning
Quality before Speed… Read More »
Are you having trouble stringing your toes to bar together? Are you swinging too much after your first rep? Take a look at the video below by Chris Spealler giving a few quick tips that might just turn the light bulb on for your and help you rock at the movement. [yframe url=’http://www.youtube.com/watch?v=IJZpz5C1dAA’] As you
How is your shoulder mobility? It is time to assess your shoulder range of motion if you want to get stronger. If you are not able to get into a safe rack position, you can’t expect to get stronger. Are you sick of your wrists being sore? Does the bar sit on your shoulders in
