Monthly Archives: February 2016

Jordan displayed impeccable form throughout the entire 20 minutes of 16.1 HEADS UP FOR MONDAY NIGHT’S CLASS: Even thought buses are cancelled (yet again), we will still run our class. Jack, Karsten, Jordan, Tasmin and Di have all done 16.1 … Continue reading →

PREPARATION: Row for 5 minutes at a relaxed pace 10 minutes of Mobility work – focus efforts on opening up the shoulders. For examples of upper body mobility work, check out these videos and Kelly Starrett’s MobilityWOD: Banded Pec Stretch … Continue reading →

PREPARATION: Every minute, on the minute, for 6 minutes: Minute 1 – Hamstring Curls (feet in rings), 15 reps Minute 2 – Bird Dog, 10 reps Minute 3 – Reverse Snow Angel, 15 reps STRENGTH: EMOM for 14 minutes: 3 … Continue reading →

Alexander Juan Antonio Cortes PREPARATION: Row 500m 25 Empty Bar Thrusters 15 Slam Balls STRENGTH: 5 sets of Three Position Snatch @ 70%: These should be controlled. High Hang Top of Knee From the Floor Met-Con WOD: 4 rounds of: … Continue reading →

Donnie had to arrive late, but Di and Rusty stayed to cheer him on:) PREPARATION: posted in morning STRENGTH: EMOM for 10 minutes of : 2 Push Presses increase weight as form and feel allow Met-Con WOD: As casual or … Continue reading →

  PREPARATION:  3 rounds of: 1 lap of halls 4 Man on Fire Burpees 8 KB Taters STRENGTH: the idea this week is to use a weight that you feel represents what you SHOULD BE ABLE to Squat Clean and … Continue reading →

Some of these are beauties: http://www.hyperfitusa.com/hyperfit_usa/10-reasons-not-to-train-at-hyperfit-usa.html PREPARATION: 2 rounds of Row for 250m Hang from Pull Up Bar for 45 seconds to open shoulders and lats 10 Shoulder Touches while in Straight arm Plank STRENGTH: 1 set of 8 reps … Continue reading →

Thinking requires planning. Planning requires thought. Thought requires knowledge. If you don’t have the knowledge, keep reading and keep experimenting and searching, then search and practice some more, you’ll get there.  i would like your actions to show signs that … Continue reading →

Should have shown this great graphic from CrossFit Invictus yesterday Go to: https://www.crossfitinvictus.com/blog/how-to-perfect-your-jerk/ for added info PREPARATION: 10-8-6-4-2 of: Calorie Row HSPU or Hand Release Push Ups STRENGTH: Every 2 minutes, for 10 minutes (5 sets): 1 set of 6 reps … Continue reading →

You can operate life based on what is urgent. or You can operate your life based on what is important. Most people cannot tell the difference but whether you are operating from a paradigm of urgency or one of importance … Continue reading →