Daily WOD

Weekend WOD

Clean and Jerk!  A nasty combo when you have to do 30 reps.  Word on the street is that some MMA fighters, only one I've heard of, knows he is ready for a fight when he can do 50 reps of a 225 lb clean and jerk.  Yeah, I'm not quite there yet.  WODAMRAP in 15 minDB Hang Clean 12 Reps20 Pull-upsOne Arm DB Snatch 12 RepsComments?  The kidos!  Ever take a look at your kids and watch how they move?  It's near perfect.  Think about this for a second.  The things we are asking you to do now are not movements that are foreign to human movement.  It's the way you were designed and created to move.  It's not that you never had the ability to do it, it's that you lost it somewhere along the way.
cspealler
February 6, 2009
Daily WOD

2.6.09 WOD

Erin rallies out the high pull!  Check out the full extension of her knees and hips with the elbows going high and outside.  Awesome form as usual Erin!WODShoulder Press 1-1-1Push Press 3-3-3Push Jerk 5-5-5All your sets should be done with heavy loads!Comments?  Can I really get a good workout in only 15 min?  Another valid question we are often asked.  What are your thoughts?  Do you find yourself more fit and better equipped for everyday activities with the workouts that we do, usually around 15 min, or the hours you used to spend in the gym?
cspealler
February 5, 2009
Daily WOD

2.5.09 WOD

Notice the knees bent on the way down. Here Shahan finishes with his knees extended, the quads are really what pull you up out of the bottom of a GHD sit-up.  Your trunk takes the brunt of the work though with a crazy abdominal contraction to maintain midline stability while going through the movement.Shahan gives a great example of a GHD sit-up.  A potent little bugger that can lay a whoopin' if you aren't exposed to them. WOD5 Rounds25 Kettlebell Swings25 GHD sit-ups (scale if needed!)25 Back Extension25 Knees to ElbowsORA make up day from earlier this week.  You can do any skill work you would like as well.Comments?  When do you get your "cardio" in?  A frequent question we usually field as CrossFit trainers or affiliates is when we get our "cardio" in.  Do you feel like you get enough metabolic condition (cardio) in with CrossFit?  And on the other hand do you get enough strength work?
cspealler
February 4, 2009
Daily WOD

2.4.09 WOD

Eric digging in on a squat clean at to 08 CrossFit Games.  Yes, it's 155 lbs... Yes, it's for 30 reps... and Yes, you will be doing it today!Affiliate Challenge!!!We are up against the other affiliates again today so give it all you've got.  There is some great scoring for people doing scaled versions so it all counts.  Get it done people!30 RepsSquat Clean and Jerk (155/95)Scaling will go all the way down to 115/65This is one of the workouts you should be able to complete in order to give it a shot for one of the top 3 spots at Regionals this April.  Time limit for that is 10 min so see if you've got it in you!Comments?  What is worse, looking at the blog the night before to see the workout, or getting a surprise when you come in for you class?  Why do you prefer one over the other?
cspealler
February 3, 2009
Daily WOD

2.3.09 WOD

Dave suffering through those burpees!30-25-20-15-10-5Sumodeadlift High Pull (95/65)Push-upsComments?  How does your diet affect your performance in workouts and everyday life?  Does it?  Do you notice certain types of food that make you feel better or worse?
cspealler
February 2, 2009
Daily WOD

2.2.09 WOD

For Time: Row 1000 Meters 100 Double Unders 50 Box Jumps Pics will come tomorrow.  Still out of town but I'll be back tomorrow afternoon.  Don't forget about the morning class schedule.  Classes at 6:00 am and 6:45 am ONLY.  Afternoon classes are regular times.  Comments?  Which are you better at and what do you prefer?  Longer workouts where pacing yourself is important, or shorter ones that force you to go all out? Why do you think, and remember... we need to work our weaknesses. 
cspealler
February 1, 2009