Saturday, May 31, 2014

"5-31-2014" WOD

Skill

Pistol Progression

Ring Muscle Up from Ground

Strength

3x3 Back Squat

Beginner WOD

50-40-30-20-10

Situps

Burpees

Kettle Bell Swings

Pushups

Intermediate WOD

50-40-30-20-10

Snatch @75/55lbs

Burpee Pullups

Cash Out

Row 1200m


How to perform Pistols, Single Leg Squats for CrossFit - TechniqueWOD

Wednesday, May 28, 2014

"The Bodies Will Drop" WOD

Warmup

To Failure

Tire Leg Press-ups

Tire Burpees

Skill

15 minutes

1,2,3 Punch Combos

1,2 Punch, High Kick

Burpee Knee Strikes

WOD

EMOM-2 Minutes

Lying Rope Climb

Back Bridge Toe Touch

Box Sit to Push Press @45/25lb Bar

Burpee High Kick

1,2,3 Punch Combo, High Jump

Squat Jump Pullup

Cash Out

10 Partner Pushups with 3rd Partner lying across Partners backs


Tuesday, May 27, 2014

Murph – The Box Magazine

Murph – The Box Magazine

"Shaking Them Shuttles" WOD



METCON

3 Rounds

Step #1--Run 1 lap around cones.

Step #2--Crab Walk

Step #3--High Knees

Step #4--Bear Crawl

Step #5--Butt Kickers

Step #6--Run from Start Line to Center to End, back to Start Line.

All Steps are "1" Round.

Cash Out

Box Jumps w/24" Tire

Sunday, May 25, 2014

Murph “The Protector” Memorial Day WOD

 
LT. Michael P. Murphy
United States Navy (SEAL)
May 7, 1976 – June 28, 2005
LT. Michael P. Murphy (SEAL) was the officer-in-charge of a four-man SEAL element in support of Operation Red Wings, tasked with finding a key anti-coalition militia commander near Asadabad, Afghanistan. Shortly after inserting into the objective area, the SEALs were spotted by three goat herders who were initially detained and then released. It is believed the goat herders immediately reported the SEALs’ presence to Taliban fighters.

A fierce gun battle ensued on the steep face of the mountain between the SEALs and a much larger enemy force. Despite the intensity of the firefight and suffering grave gunshot wounds himself, Murphy is credited with risking his own life to save the lives of his teammates. Murphy, intent on making contact with headquarters, but realizing this would be impossible in the extreme terrain where they were fighting, unhesitatingly and with complete disregard for his own life moved into the open, where he could gain a better position to transmit a call to get help for his men.

Moving away from the protective mountain rocks, he knowingly exposed himself to increased enemy gunfire. This deliberate and heroic act deprived him of cover and made him a target for the enemy. While continuing to be fired upon, Murphy made contact with the SOF Quick Reaction Force at Bagram Air Base and requested assistance. He calmly provided his unit’s location and the size of the enemy force while requesting immediate support for his team. At one point, he was shot in the back causing him to drop the transmitter. Murphy picked it back up, completed the call and continued firing at the enemy who was closing in. Severely wounded, LT. Murphy returned to his cover position with his men and continued the battle.



LT. Murphy fought on, allowing one member of his team (Marcus Luttrell) to escape, before he was killed. For his selfless actions, LT. Michael Murphy was posthumously awarded the Congressional Medal of Honor on October 27, 2007. We honor his sacrifice and memory though The Murph Challenge.

"Around The World" WOD

Warmup

5 minutes Run the Stairs

METCON

4 Rounds

"1 Person at a time around the course. Athlete will Sprint from station to station with Wall Ball.  "

Station #1--Pushups

Station #2--Over Head Squat w/Wall Ball

Station #3--Up/Downs

Station #4--Squat Clean w/ Wall Ball


Saturday, May 24, 2014

"5-24-2014" WOD

Skill

5 min Wall Climbs

5 min Wall Jump Burpees

METCON

4 Rounds rotating EMOM; 1 min Rest between Rounds

Rope Waves

Pullups

Burpee Jacks

Ring Pushups

Cash Out

30 Switch Grip Kettlebell Swings



Rope Wave Workout

Wednesday, May 21, 2014

"One of Those Days" WOD

Beginner Group

Warmup

30 "4 Count" Jumping Jacks

WOD

10 min AMRAP

15 Thrusters @75/55lbs

12 Knees to Elbows

Cash Out

25 Wall Balls

 


Intermediate Group

Warmup

50 "4 Count" Jumping Jacks

WOD--14.1

10 min AMRAP 

30 Double Unders

15 Snatches @75/55lbs

Cash Out

Row 1000m



Monday, May 19, 2014

"Betty" WOD

Warmup

21-15-9

Hand Release Pushups

Air Squats

WOD

5 Rounds Fro Time:

12 Push Presses @135/95lbs

20 Box Jumps @24/20"

Skill

Double Under Progression

Mobility


Sunday, May 18, 2014

"Man of Steel" WOD

Warmup

3x5 Wall Squat
3x15 Air Squat
3x10 Goblet Squat
2x10 Pushup
2x10 Proper Pushup

Man Maker Ladder 8-6-4-2-2 reps

Partner WOD

3 Rounds For Time: No Rest

250m Row

Kettlebell Rack Hold

"While Partner #1 Rows, Partner #2 holds 2 Kettlebells in front rack position, then they rotate.  So each Partner will hold 3 times and row 3 times."

Cool Down

4x30/30 Frog Hops
4x30/30 Dumbbell Push Press
4x30/30 Split Lunge
300 second FLR (High Plank)

15 additional minutes of Mobility work


Saturday, May 17, 2014

"GAZ" WOD

Thanks today to Gary "GAZ" for helping with the workout today.  Hopefully he can apply his knowledge to more aspects of our world often.  A strong and successful Box cannot be maintained by 1 person alone, there are many links in a chain and now we have 1 more.  Thanks bro.


Skill

Double Under Progression

METCON

EMOM--2 minutes

Row

Hang Clean @125/95lbs

Burpees Over Box

Wall Ball Shots @20/14lbs

Jumping Pullups

Cool Down

Mobility Work


How to Improve Your Sex Life Through Exercise | Breaking Muscle

How to Improve Your Sex Life Through Exercise | Breaking Muscle

Friday, May 16, 2014

Equipment Demo - GHRs on the Rogue Abram GHD

Understanding the GHD By William Imbo



The glutes-hamstring developer—also known as the GHD—can usually be found in the corner of the gym, inconspicuously tucked away. Though it may resemble some sort of medieval torture device, the GHD is one of the most underappreciated, undervalued and misunderstood pieces of equipment found in a CrossFit box. The movements you perform on a GHD may appear to be straightforward, but if done incorrectly they could lead to injury. 
Conversely, if you take the time to learn how to use the GHD in a safe and efficient manner, you’ll be able to take advantage of the numerous benefits it provides.

Oddly enough, the two most common movements we usually see performed on the GHD—sit-ups and back extensions—are not the ones that the GHD was designed for. While performing sit-ups and back extensions on a GHD is a great way to develop core, back and hip-flexor strength, the name of the machine reveals its true purpose—to develop an athletes glutes and hamstrings—and to do this, one must perform GHD raises. Well that makes sense doesn’t it? But have you actually performed a GHD raise yet? For some reason, GHD raises are rarely seen in the majority of affiliate programming, but it is an incredibly effective movement that shouldn’t be ignored. Let’s examine how to perform the GHD raise correctly, and what benefits can be derived from it.

Performing the GHD Raise:
 
The set-up:


The GHD is comprised of three main components: the kneepad, the footplate and the ankle hooks. The kneepad is fixed while the footplate can be adjusted both horizontally and vertically. The correct setting of the footplate will vary from individual to individual based on a myriad of factors such as tibia length, femur length, size of the thighs, and current strength level. As a general rule of thumb, you should adjust the footplate so that when your feet are secured in place your mid-to-upper thighs will be supported on the curved seat. Your knees should clear the back edge of the seat by at least 3 to 6 inches and your upper body, including the pelvis, should hang down over the seat.


The basics:

• Set up with the knees either directly on or slightly behind the pad, with the feet firmly on the platform and the back of the calves pressed lightly against the upper ankle hook.


• Begin with the torso perpendicular to the floor.

• Next, squeeze the hamstrings, glutes, and abs, and lower under control until the torso is parallel to the floor.

• From there, return to the starting position by pushing the toes into the footplate (which activates the gastrocnemius) and pulling up with the hamstrings. Be sure to keep the glutes contracted.
When performing the GHD raise, the goal is to maintain a straight line through the knee, hip, shoulder, and neck at all times. In order to achieve this, think about making the body as long as possible. Two of the most common flaws that arise from performing this movement are breaking at the hips and hyperextending through the lumbar spine. These errors result from not being strong enough in the hamstrings and glutes to maintain proper body alignment, and if you feel a lot of strain in your lower back when doing the GHD raise, this is likely the case for you. As always, the smart thing to do is scale back and work on developing your strength in those areas and build up to a GHD raise.

Benefits:
 
The glute-ham raise is a movement that can really help develop your Olympic lifts, as well as your squats and deadlift. The reason being that the majority of power for these lifts comes from the posterior chain (which is comprised of the calves, hamstrings and glutes, as well as other muscle groups). In fact, Canadian strength coach Charles Poliguin—a man that has designed workout programs for over 400 Olympians—says that approximately 40% of the power for sprinting and jumping comes from the glutes, 25% from the hamstrings and 5% from the calves. Thankfully, GHD raises effectively target all of these areas. When you return to the starting position in the movement, you drive your toes into the toe plate to engage your calves and generate force to help your body move upwards. The hamstrings are strengthened at both the knee and hip joint as it works its two primary functions, knee flexion and hip extension, simultaneously. This is exactly what’s happening when you perform everyday movements like running, squatting and jumping, which is why GHD raises are regularly employed by powerlifters, Olympic weightlifters and sprinters.


In addition to the weightlifting benefits that GHD raises can provide, they are also effective in preventing injuries, particularly hamstring strains, back injuries and ACL tears. Because GHD raises increase muscle mass and strength in the back, glutes and hamstrings, athletes are better able to withstand the compressive loads and disruptive forces that can occur in numerous sports and physical activities. Furthermore, this exercise puts relatively little stress on the lower back as there are minimal shearing forces involved. As such, GHD raises can be a valuable accessory exercise to deload the spine while still achieving a good training effect.

"5-16-2014" WOD

Warmup

Focused Stretching

50 "4 Count" Jumping Jacks

Beginners WOD--Mad Maddie

30 Situps

30 Dive Bomber Pushups

30 Dumbbell Push Press

30 Froggy Jumps

30 Dumbbell Thrusters

30 Burpees

30 Split Lunges

Cash Out

50 GHD Situps

Intermediate WOD--Miagi

For Time:

50 Deadlifts @135/95lbs

50 Double KB Swings

50 Hand Release Pushups

50 Clean and Jerks @135/95lbs

50 Pullups

50 Taters

50 Box Jumps

50 Wall Climbs

50 Knees To Elbows

50 Double Unders


Miagi WOD







This is tonight's WOD!! Stay Fit!!

Kettlebell Taters

Wednesday, May 14, 2014

"Jumping Jack Craziness" WOD

Gymnastics

10 Predator Jumping Jacks

10 Predator Splits Jumping Jacks

10 Squat Jumping Jacks

10 Star Jumping Jacks

10 Pushup Jumping Jacks

METCON

60 reps Slamballs--BUY IN

5 Rounds For Time:

20 Weighted Overhead Lunges @45/25lb plate

10 T2B/K2E/V-Ups

Cash Out

30 Wall Jump Burpees


39 Unique Jumping Jacks Exercise Variations

Tuesday, May 13, 2014

"5-13-2014" WOD

Strength

4x12 Overhead Situps w/Plate @35/25lbs

5x5 Snatch Grip Push Press @95/65lbs

WOD

15 min AMRAP

10 Pullups

10 Suitcase Deadlifts @135/115lbs each hand)

10 Side to Sides

10 Sumo Deadlift High Pull @135/115lbs

Cash Out

30 Hip Extensions


CrossFit - Kipping Pull-ups for New Clients

Sunday, May 11, 2014

"Arnie" WOD

Skill

Rope Climb Progression

Pull Up Progression

WOD

For Time:

21 Turkish Get Up (Left Arm)

50 Kettlebell Swings

21 Overhead Kettlebell Squats (Right Arm)

50 Kettlebell Swings

21 OHS w/KB (Left Arm)

50 Kettlebell Swings

21 Turkish Get Up (Right Arm)

Cash Out

Row 750m


Friday, May 9, 2014

"Burpee Heaven" WOD

Skill

Push Press Progression

WOD

20 Alternating Leg Raise Burpees

20 Plyo Lunge Burpees

20 Dumbbell Side Shoulder Raise Burpees

20 Plank Knees to Chest Burpees

20 Jumping Jack Burpees

20 Grasshopper Burpees

20 Plyo Close/Wide Hand Burpees

20 Dumbbell Jumping Burpees

20 Burpee Pullups

20 L/R One Arm Burpees

Cash Out

50 Air Squats


44 Best Burpee Exercises Ever!

Tuesday, May 6, 2014

"Barbell Hell" WOD

Warmup

"Bring Sally Up" Pushups

WOD

15 min AMRAP

2 min Snatch
2 min Thrusters
2 min Power Clean
2 min Front Squat
2 min Back Squat

1 min Snatch
1 min Thrusters
1 min Power Clean
1 min Front Squat
1 min Back Squat

Cash Out

20 Burpee High Kicks


Saturday, May 3, 2014

"Swimming Around" WOD

Warmup 

40 "4 Count" Jumping Jacks

40 Double Unders

WOD--Partner

8 Rounds

While Partner 1 Swims, Partner 2 performs exercises, then they switch.

Swim 2 Laps

Pushups

Swim 2 Laps

Air Squats


"5-2-2014" WOD

Skill

Pullup Progression

METCON

4 Rounds For Time

(R) 10 reps Dumbbell Hang Split Snatch

Run 400m

(L) 10 reps Dumbbell Hang Split Snatch

Run 400m

20 reps Russian Kettlebell Swings

Run 400m

20 reps American Kettlebell Swings

CASH OUT

40 GHD Situps