100 Double-unders -Then- Shoulder Press 2X10 EMOM. -Then- 50 Wall-ball unbroken http://wp.me/s1P4xM-204
100 Double-unders -Then- Shoulder Press 2X10 EMOM. -Then- 50 Wall-ball unbroken
We wanted to remind you that you are welcome to bring a friend or family member to join you for a Saturday morning group class! Our coaches will be able to assist anyone that needs modifications. All are welcome!
Dave is coaching the 6:30 and 7:30 WODs tonight and rumor has it there will be prizes up for grabs
As many of you know, CFDer Shane Jones has been on an adventure to climb Mt. Everest. Unfortunately, due to the recent accident there, the climbing season has been called to a halt and Shane will be coming home. Congratulations to Shane and his team for even attempting this great feat! Get home safe! http://hearthealthyeverestclimb2014.blogspot.com/2014/04/the-sherpa-decision.html?m=1
Registration info for anyone competing in the June 28th meet in Wilmington. Sign up early! https://clients.mindbodyonline.com/ASP/home.asp?studioid=7095
Now that the Masters Regional Qualifier is over, lets recap on all the success that our 2 athletes had. Melissa Mazur went from 0 pull ups, HSPU, Toes to Bar, and Double Unders last year to to doing...
Personal Programming Member Jon Bostic’s 4 year old sons dinner… ITS POSSIBLE First, we are no experts on the subject and Zion is a pretty compliant child so that helps. 1. it has...
http://www.t-nation.com/training/death-of-steady-state-cardio
Endurance work makes you soft and weak. Steady state cardio, as a fat loss tool, should be buried. Metabolic interval training or HIIT is far superior.
Thursday, 4/24/14 http://wp.me/p1v1Tm-Bl
Strength Press 5 rep max Work Hanging leg raises/Toes to bar Still not got a toes to bar? Sometimes it’s flexibility…can you touch your toes? Sometimes it’s strength…do you have a pull-up? To directly work some similar muscles…
Strength Press 5 rep max Work Hanging leg raises/Toes to bar Still not got a toes to bar? Sometimes it's flexibility...can you touch your toes? Sometimes it's strength...do you have a...
USA Weightlifting Advanced Sports Performance Coaching course hosted by the Harrisburg Weightlifting Club on May 24-25. You can now obtain the latest education and newest title before having to coach 2 lifters to National events. Once you have obtained this certification, you then automatically get promoted to National level coach once you have your 2 athletes to National events. Registration ends 5/19, but it is also capped at 30 people, so register early before it sells out! This will be taught by renowned coach Harvey Newton, former Executive Director of USA Weightlifting and multiple Olympic, International, and National team coach. The ONLY prerequisite to register for this course is having obtained the level 1 Sports Performance Coach certification. Contact us for more details, or click the link below to register. http://secure.mycart.net/catalogs/catalog.asp?prodid=5225276&showprevnext=1
Harrisburg, NC 5 24 25 2014 p strong br SCROLL DOWN strong Course Itinerary, Directions, Contact Information, specific information concerning course. strong o p o p strong p p span strong BILL TO strong Person Paying Course br strong SHIP TO strong Course Participant o p o p span p p span strong TO…
Summer Camp/Class info! Registration for camps ends June 1, and classes will be capped at 12 participants. Reserve your spots online now, before they sell out. http://4fsportsperformance.com/Summer-Camps/
4F Sports Performance Summer Camps
Happy Hump Day! As you all know, this Saturday is our Balls4Balls fundraiser event. If you haven't already signed up online, you have until Friday to do that and donate some $$$ to a great cause- testicular cancer! We are releasing the WOD today, it is a fun partner WOD that everyone of all levels can do and participate in, so invite your friends and family! FOR TIME: 100 WallBalls (20/14) 100 Partner Sit-ups 100 Burpees w/ the WB (alternating - pass to your partner) 400m Run w/ the WB (pass to your partner) *20 Min Cap*
Here's a great event to check out this weekend or donate to the cause! http://www.stbaldricks.org/teams/mypage/90432/2014
This St. Baldrick’s team has joined together to fight kids’ cancer by shaving their heads and raising money for research! Make a donation to support their efforts, or join the team to be a part of the fun!
OK Gang our spot for the Hero WOD @ CrossFit Harrisburg is at 2:00 on May 17th. The flyer is posted on the page. We NEED 20 Athletes to go and participate. Who is in? Please add your name for me. This is for a great cause and is lots of fun. Dinner afterward is even better! :) Thanks ~ Jess
It will be 65 degrees and sunny around 6:30 PM this evening. So yes, Endurance WOD. And yes, we will be outside.
Shout out to CFDers, Shikha Sachdeva and Greg Wehn, for taking home 2nd place Women's Intermediate Division and 13th place Men's Intermediate Division respectively, in this past weekend's Festivus Games at Morrisville Community CrossFit! http://festivus.wheresthethrowdown.com/R41/scores.php?G=Female&D=1
Ordering supplements. Let Dan know what you need. Protein, fish oils, glutamine, creatine, ZMA, glucosamine, etc... Check out some of the new drinks i the cooler. The FIT AID is a very clean recovery drink. For you caffeine junkies, the BANG is HIGHLY caffeinated. You have been warned.
Of all the "athletic jeans" kick starter campaigns out now, this one looks the best to us. Thanks for sharing, Adam and Hannah!
Sick and tired of squeezing their well-sculptured butts and thighs into ill-fitting jeans, a group of athletes in Nevada have taken matters into their own hands, creating their own line of denim tailor-made for those with athletic bodies. "Th...
Wishing Coach Elise a very HAPPY BIRTHDAY!
Watch this MobilityWOD before attending tonight's class!
Greetings Tension Farmers, Today’s Mwod comes as follow up to the shouler/pillow diad chat from yesterday. Some of you all are just plain tight in the s
Bootcamp | 6:00 am by Carter | 3 Comments
GROUP CLASS 2 Rounds 3 min AMRAP 200 m row 5-7 toes to bar Rest 3 Min 3 Min AMRAP 400m Run Max Burpees In Remaining Time Rest 3 Min 3 rounds 30s row hard 30s row easy
Thanks to everyone for helping to make the new sign in system roll out go smoothly last week. If you encounter any technical issues, please email Dave asap so they can be addressed. If you see that a class is full when you attempt to register, that means that it is. Please don’t just show up! Op
A Premier CrossFit Gym in Charlotte, NC
Happy Birthday to Anmar! We'll have a little celebration at the box! Help! Roommate needed WOD 04 23 14 A. Front Squat (5x2@85%) B. Find a 3RM Weighted Ring Dip (sub def...
Wednesday's WOD http://www.crossfitgastonia.com/w-o-d
CrossFit Gastonia - W.O.D -
CFE 4.23.14: 20 rounds for distance: 30 seconds ME row 30 seconds rest Rest three mins Cash out: 60 seconds of GHD sit-ups or V-ups
Great work all around today guys!! We did a little bit of everything. Conditioning, strength, and a smoker of a metcon. It was amazing how many people hit PR's today with a 3 second hold in the bottom, way to go everyone. We will continue to work on some interval conditioning training tomorrow. Warm-up/Conditioning With a partner... EMOM for 6 min. Odd- 10 Burpees Even- (15/12) calorie row With a partner.... EMOM for 6 min. Odd- 15 Wall Ball Shots Even- 10 KB Swings (70/53) WOD With 9 minutes on the clock: Complete 2 Rounds of: 9 KB/DB Snatches (53/35) 15 Pull-ups 21 Box jumps (24/20) With the remaining time complete as many Deadlifts as possible @ (275/185) *Every 5 deadlifts you complete, you must do 3 bar facing burpees. Keep up the good work on the Push-ups Finisher!
http://crossfit-dilworth.com/wednesday-wod-4-23-14/
Skill: 10 Min EMOM- 3-5 Strict Chin ups 12 Min AMRAP: 15 V-Ups 15 Pushups 15 Supermen
Reminder: Endurance WOD tonight at 6:30 PM There is no advanced open WOD on Wednesday anymore. 7...
Skill: 10 Min EMOM- 3-5 Strict Chin ups 12 Min AMRAP: 15 V-Ups 15 Pushups 15 Supermen
CrossFit WOD | 9:01 pm by Liz | 0 Comments
CrossFit | 9:00 pm by Liz | 1 Comment
Thanks to everyone for helping to make the new sign in system roll out go smoothly last week. If you encounter any technical issues, please email Dave asap so
Snatcherrific
Strength Snatch 2x2 @ 75% 2x1 @ 80% 2x1 @ 90% Conditioning "Isabel" 30 Power Snatches (135/95)
4/23/14 “The Animal” http://wp.me/p2DLR3-Rx
CrossFit Performance SKILL Double Unders 2:00 ME DUs or Singles 2:00 Rest 2:00 ME DUs or Singles METCON "The Animal" 100 KB Swings for Time 70/53
CrossFit - Baltimore, MD White Marsh Athletic Asylum
Coming to Miller Park this homestand? Be sure to check out The #ThornBurger AJ Bombers. Milwaukee Brewers MORE: http://brewers.mlblogs.com/2014/04/15/what-john-and-cait-ate-the-thornburger-from-aj-bombers/ #Brewers
Weightlifting will be on Friday at 6:00pm instead of Thursday night this week!
Endurance, Endurance WOD | 8:00 pm by Barrett Pack | 0 Comments
Bootcamp WOD | 8:00 pm by Carter | 0 Comments
WEDNESDAY WOD Metcon (Time) 5 rounds Row 500/350 12 slam balls 18 anchored ab mat sit-ups 24 double unders / 30 secs of attempts …
Sign up for Barton Hero WOD on website. May 17th, 2014 Wednesday Metcon (Time) 15-12-9-6-3 Deadlift (315/225) PHSPU Be SMART on the deadlift. You need your back for the rest of your life. If you cant keep a straight/tight back, its too heavy. SCALE it. Metcon (Time) 50 Toes to bar 50 Abmat situps 50 GHD
Great article! Thanks KBB! http://www.outsideonline.com/fitness/bodywork/fitness-coach/Does-chocolate-milk-help-both-men-and-women-recover-.html
The new gender-based rules of hydration
More BIG NEWS! We are excited to announce that we will now be carrying Kill Cliff for sale at CFD! $3 a can, just sign your name to the clipboard and how many cans you've gotten. CC/member accounts will be charged (no cash). Check out the new fridge over to the left when you walk in the front door. Get some TODAY! All 3 flavors are available! Please note we are keeping close inventory of these so please don't take any out without writing down your name and quantity on the sheet- clipboard on top of the fridge. Thanks! www.killcliff.com https://www.facebook.com/killcliff?fref=ts
Ross said, "Fran, I will own you!" Done in 4:07 RX'd... Nice Job Ross!
Everything you ever wanted to know about mobility but were in too much pain to ask..... http://crossfiteternal.com/2014/04/22/coachs-corner-mobilitywod-principles-with-k-starr/
It's no secret that we make a big deal about mobility here at CrossFit Eternal. We end all of our classes with mobility work and we offer entire hour of
A Premier CrossFit Gym in Charlotte, NC
Tuesday (4/22) WOD: 2rds 2min max Wallballs (20/14) 1min max Burpees 2min max Front Rack Lunges (95/65) 1min max DUs 2min max G-2-0 (95/65) 1min Rest Scaled - 14/10, 65/35, 2-to-1 SUs Competitor - 135/95 *score = total reps Strength WOD: Back Squat Warm Up - 3x5 Working - 5,5,4,4,3,3,2,2 (Increasing weight) Next Level Oly WOD: Snatch Complex 5 Rds - 2 Hang Squat Snatch - 1 Squat Snatch (from floor)
6p class practicing the middle of the pushup. "It's not just about going from 'point A' to 'point B.' The key to efficiency, and just as importantly, to longevity, in CrossFit is to make the middle of the movement as technically sound as possible." --Coach BK
[mixcloud http://www.mixcloud.com/vsgeeks/varsity-strength-geeks-nutrition-for-high-school-athletes-podcast-5/ width=660 height=180 /]
