Monday, July 18, 2011

Posted on: July 18th, 2011 by Vadim


WOD: (Workout Of the Day)
A. Snatch 3-3-3-3-3

B. Front Squat 3-3-3

Quote of the Day: Practice doesn't make perfect. Practice makes permanent. Make three incorrect lifts in the row and you have to perform 27 correct lifts to erase the memory pattern that was set up. Practice correct technique.

Anatoly Pisarenko, Snatch 454 lbs and Clean & Jerk 540 lbs;
Watch the slow motion part of this video.

Sunday, July 17, 2011

Posted on: July 17th, 2011 by Vadim


Open Floor: Work on the skills that need the most attention for you at the moment. What does it mean?!... It means work on the movements you hate doing because you can't do them well or can't do them at all. And don't forget flexibility. Pick the Mobility WOD from K-Star's collection, grab some bands, lacrosse balls, a foam roller and get it done. And please sign up for classes here

Josh and Ravi, working the Ring Dips

Saturday, July 16, 2011

Posted on: July 15th, 2011 by Vadim


WOD: "Fight Gone Bad"
Move from each of five stations after a minute. This is a five-minute round from which a one-minute break is allowed before repeating. 3 rounds. The stations are:

1. Wall-ball, 20/14# (Reps)
2. Sumo deadlift high pull, 75/53# (Reps)
3. Box Jump, 20" (Reps)
4. Push-press, 75/53# (Reps)
5. Row (Calories)

The clock does not reset or stop between exercises. On call of "rotate," the athlete/s must move to next station immediately for good score. One point is given for each rep, except on the rower where each calorie is one point.

9/17/2011 - National Fight Gone Bad 6.
More details and rules are here.
Join our team!

Friday, July 15, 2011

Posted on: July 14th, 2011 by Vadim


WOD: (Workout Of the Day)
4 rounds, each for time of:
800 meter run
Rest as needed between efforts.

Announcement: We are pleased to announce the addition of Olympic Weightlifting classes to our schedule starting next week. Our regular CrossFit class schedule is slightly changing as well.

Olympic Weightlifting classes are open to Unlimited members only. You MUST sign-up for these classes ahead of time. Participation will be limited. Our Olympic Weightlifting classes are designed to build up your capacity in the two classic olympic lifts: Clean & Jerk and Snatch. Check our schedule here. Sign up for classes here.

Thursday, July 14, 2011

Posted on: July 14th, 2011 by Vadim


WOD: (Workout Of the Day)
A. Practice Pistols, add load or height (jumping pistols) as needed, 5 sets of 6-8 reps each leg

B. 4 rounds for time of:
15 Ring Dips
120 feet of Lunges
15 Burpees
120 feet of Lunges

Reading Corner: Series of short posts on Omega-3s, including Essential Fatty Acids 101 in the first post:
- Why fish stomps flax as a source of omega-3
- How too much omega-6 and not enough omega-3 is making us sick
- How much omega-3 is enough? That depends on omega-6.

Albert, sprinting in the rain!
Sprinting in the rain

Wednesday, July 13, 2011

Posted on: July 13th, 2011 by Vadim 2 Comments


WOD: (Workout Of the Day)
A. 4 sets of:
TGUP x 2-3 reps each hand without setting the KB down, no rest
Sprint 150m, no rest
Man-makers x 6-8 reps each hand, rest as needed

B. 5 rounds for time of:
12 Deadlifts, 225/155#
25 Sit-ups

Steph, kipping pull-ups

Tuesday, July 12, 2011

Posted on: July 12th, 2011 by Vadim


WOD: (Workout Of the Day)
A. Work on your gymnastics "goat"

B. "Jackie"
for time:
1000 meter row
Thruster 45/33 lbs, 50 reps
Pull-ups, 30 reps

Jason and Graig, working the snatches

Monday, July 11, 2011

Posted on: July 10th, 2011 by Vadim


WOD: (Workout Of the Day)
Clean & Jerk 1-1-1-1-1-1-1

Notes: Emphasis is on the proper mechanics of the lift. It's not a "Ground to Overhead Anyhow", so please don't put the Power Cleans and Push Presses on the board. Lower the load and work the mechanics with the triples, top-down progression.

Reading Corner: from Mark Sisson - How Important is Food Variety?

Handstand Push-ups, Derek, Steph, Tim and Mike

Sunday, July 10, 2011

Posted on: July 10th, 2011 by Vadim


We are off to hike the Appalachian trails today! Check some pictures from the trip to the same place last year. We are leaving at 8am from the box and we still have some room in the cars, if someone else wants to join us.

[flickr-gallery mode="photoset" photoset="72157624100473684"]

Saturday, July 9, 2011

Posted on: July 9th, 2011 by Vadim


WOD: (Workout Of the Day)
3 rounds of:
in 5 minutes perform:
Squat Snatch, 7 reps, 95/73#
Burpees, 15 reps
Run 400m
AMRAP Handstand Push-ups
rest 5 min between rounds

your score is the total number of HSPUs

Sunday Hike: We are leaving from the box at 8am. Bring a bottle of water, swimming clothes (if you will swim), and maybe a change of clothes if we decide to stop by for lunch somewhere after the hike.

Yinh, getting a workout while in London at CrossFit Central London!
(send us a picture of you working out elsewhere while on a trip and we'll post it up)