All posts by 321Go

2.8.13 WOD

By | Blog, Daily WOD | 6 Comments

Some new Rogue gear awaits you if you need any.  Jump ropes, wrist wraps… and pirate shirts!!!

WOD

AMRAP 15 min

10 Thrusters (75/55)

20 Double Unders

10 Push-ups

20 Double Unders

Comments:  Whip cream or marshmallows in your hot chocolate?

2.7.13 WOD

By | Blog, Daily WOD | 3 Comments

The 6:00 am gets some box jumps in.

OVER-EXTENSION: One of the big safety concerns in any sport or strength and conditioning program is keeping your lumbar curve (or your low back) in tact. Making sure it’s in a good position is not only key to safety but also to performance. Many of us focus on “arching” our back in positions like pulling off the floor in a deadlift or squatting. We don’t always associate this with overhead positions but people often unknowingly do it. “Arching” your back can be a great cue to get someone into an ideal position, but TOO much of it can lead to over extension. A tell tale sign that you are in over extension is when you can’t keep your abs engaged any longer. At this point you aren’t “bracing” anymore. Simply over arching and using primarily your erectors to do the work that your abs are designed to help out with. Abs, hip flexors, and erectors all play an important role in midline stability. A good way to cue yourself into the right position where you are using both abs and low back is “squeeze your butt and your belly”. If both of these things are happening at the beginning of a movement and your abs stay turned on throughout then you are good to go. If you find yourself in an overhead position or beginning of a squat and you are sticking your butt out excessively, you’re in over extension. This can be just as aggravating as felxion which would be rounding of the spine. We often see this issue with people that are hyper mobile in the spine (dancers and long time yoga goers are big culprits). Keep that belly turned on like someone is going to punch you in the gut and you will get a safer position as well as increased power transfer in movement which relates to performance. It’s a good thing peeps… find it!

WOD

150 Swings (53/35)

-Every min complete one 10 meter shuttle run x 2… start with this too-

Beginners Class

Skill Work: GHD Sit up to Parallel, Knees to Elbows, OH Positioning

5 Rounds

Run 200 Meters

15 Swings

Comments: What is your biggest craving the first few days of the paleo challenge and how do you get through it?

2.6.13 WOD

By | Blog, Daily WOD | 4 Comments

The Paleo Challenge Begins!!

WOD

2 Rounds

5 Bar Muscle Ups

10 HSPU

15 Box Jump (30/24)

20 Toes to Bar

25 Burpees

5 Power Snatch (135/95)

10 OHS

15 Power Clean

20 Push Jerk

25 Deadlift

Comments:  Who would you rather be, Fonzie or Richie?

2.5.13 WOD

By | Blog, Daily WOD | One Comment

Keep it simple… over think the O-Lifts and you’re in for some trouble!

WOD

Find your 1 RM Clean and Jerk

-You will have 30-40 min to do it so take your time a drill the technique in the beginning and go for it!

BEGINNERS CLASS

OTM for 15 min

3 Power Clean and Jerks

-Adjust the weight as needed

Comments:  Take another peek at the “leader board”.  If you’re not so hot at “nancy” maybe you can make it up there today!

2.4.13

By | Blog, Daily WOD | 3 Comments

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Apparently Dave has gone into the pet grooming business!!

REMINDER:
Nutrition Q&A with Shannon at 6:30 pm before we get the ball rolling on Wednesday!

WOD

“Nancy”

5 Rounds
Run 400 meters
15 OHS (95/65)

Time to see if you can get on the benchmark board! To make it, the workout has to be done as rx’d and verified by the trainer.

3 strikes and you’re out rule. If you get called out on range of motion 3 times or more you’re out of the running. Gotta make it count peeps!

Top 5 men and women get their name on the whiteboard with all the “girls” on it.

Comments: Can you list all 10 general physical skills in order without cheating?

WEEKEND WOD

By | Blog, Daily WOD | 7 Comments

Eric teaches Shannon how to stretch!!

**Email Shannon (shannon@primalpeak.com) by Monday if interested in the Nutrition Challenge. The Q and A is Monday**

WOD

Run 400 meters

20 Hang Power Snatches (115/85)

20 Chest to Bar Pull-ups

Run 800 Meters

20 Chest to Bar Pull-ups

20 Hang Power Snatches

Run 400 Meters

Comments: What’s more beneficial: Stretching or Foam Rolling?

2.1.13 WOD

By | Daily WOD | 3 Comments

Doug Z throwing down!!

**If interested in the NUTRITION CHALLENGE, Make sure you EMAIL SHANNON at Shannon@primalpeak.com . Try to do so by Monday

WOD

10 Wall Ball

20 Box Jumps (20″)

30 Wall Ball

40 Box Jumps (20″)

50 Wall Ball

Comments: Are you signing up for the Crossfit Open?

 

1.31.13 WOD

By | Daily WOD | 10 Comments

The Benchmark Board has been wiped clean, be prepared to see some of these in the near future!!

**The Crossfit Open Registration has opened. Anyone of any ability level can participate and we would love to see as many of you as possible sign-up. Go to games.crossfit.com

**NUTRITION CHALLENGE INFO!!**

The holidays are behind us and the New Year is in full swing. A great time to get back on track and set some individual goals! We are set for another ‘Paleo’ Challenge to begin, Wednesday, February 6th. This time it will be an individual, points free, goal-oriented challenge with the option of a 6-week duration.

There will be a $5 fee to start and participants will be asked to determine and post their individual goals for the challenge before it begins. “What do you hope to achieve by establishing “better” eating habits?” Dig deep and let your peers know why it’s important to you to participate in such an event.

To kick-off the challenge, Shannon will be holding a Q & A session, Monday evening, February 4th at the gym (6:30 pm). It will also serve as a chance for people to share strategies, favorite paleo resources and exchange recipes.

Shannon will also be using her website (www.primalpeak.com) and Primal Peak Facebook page to give frequent tips, words of encouragement, reminders of goals, helpful info and recipes along the way.

At the end of the challenge, participants will submit their experience, what they gained, and what their results were. Winners will be chosen based on inspiration and results, and announced at an End-of-the-Challenge Celebration.

If you are interested, email Shannon at Shannon@primalpeak.com for more details and guidelines.

WOD

AMRAP 15 Minutes

5 Handstand Push-ups

10 1 Arm Snatch- 5/arm

1 Rope Climb

BEGINNERS WOD

Skill-Rope Climb Technique

AMRAP 15 mins

7 Push Press

12 Swings

1 Rope Climb

Comments: Will you be there on Monday for the Q&A with Shannon?

1.30.13 WOD

By | Daily WOD | 5 Comments

Thanks to all who came to the throwdown and to those that donated!!

**NUTRITION CHALLENGE INFO!!**

The holidays are behind us and the New Year is in full swing. A great time to get back on track and set some individual goals! We are set for another ‘Paleo’ Challenge to begin, Wednesday, February 6th. This time it will be an individual, points free, goal-oriented challenge with the option of a 6-week duration.

There will be a $5 fee to start and participants will be asked to determine and post their individual goals for the challenge before it begins. “What do you hope to achieve by establishing “better” eating habits?” Dig deep and let your peers know why it’s important to you to participate in such an event.

To kick-off the challenge, Shannon will be holding a Q & A session, Monday evening, February 4th at the gym (6:30 pm). It will also serve as a chance for people to share strategies, favorite paleo resources and exchange recipes.

Shannon will also be using her website (www.primalpeak.com) and Primal Peak Facebook page to give frequent tips, words of encouragement, reminders of goals, helpful info and recipes along the way.

At the end of the challenge, participants will submit their experience, what they gained, and what their results were. Winners will be chosen based on inspiration and results, and announced at an End-of-the-Challenge Celebration.

If you are interested, email Shannon at Shannon@primalpeak.com for more details and guidelines.

WOD

100 Double Unders

30 Pull-ups

30 Front Squats (135/95)

30 Pull-ups

100 Double Unders

Comments: What should the next community event be?

1.29.13 WOD

By | Daily WOD | 9 Comments

This is who we are fundraising for!

The big throwdown is going down at 5:30, but will be doing his WOD throughout the day at all the classes if you can’t make it and you can still donate at the gym (cash only) or online

**We invite all of our members and look forward to coming together as a community and raising money for Alex and his family. There are 3 ways to donate:

1) You can buy a Alex shirt or Alex Kid Shirt  and the profits will automatically go to the cause. The link to buy the shirt is below

http://dfslifestyle.com/store/

2) If you go the Facebook page (link below), Angels for Alex there is an option for donation via PayPal. https://www.facebook.com/AngelsForAlex

3) CASH (only)donation at CFPC on Tuesday during any of the classes.

 *If you are interested in reading about little Alex please read the blog below!

http://www.kathyhterry.blogspot.com/

WOD

AMRAP 10 Minutes

3 Power Cleans (155/115)

6  Burpees

9 Squats

BEGINNERS WOD

AMRAP 10 mins

3 Power Cleans

6 Burpees

9 Squats

Comments: What is your favorite quote?