November 2013

Saturday, November 23rd

Skill 

Wall Walks - 15 second hold 

Push Jerk Practice 

 

Metcon 

Partner WOD - work can be segmented any way. Only one person may work at a time.

500M Row - Each person must row 500M before attempting the below. 

100 Push ups

100 Sit ups

100 Squats

 

 

RESOURCES/ARTICLES

Permission to Fail via Again Faster

 Are you Coachable via Forbes

Continue Reading

Friday, November 22nd

TGIF !!

Strength

Strict Press

3-3-3-3-3 

 

Metcon 

"Jelly legs"

10-20-30-40

DB Reverse Lunge

Double Unders

 

Post load and time to comments.

 

RESOURCES/ARTICLES

 Strength vs. Technique

Most Important Thing to do at the Gym

 

Blog tags: 
Continue Reading

Thursday, November 21st

 Skill - Gymnastics

Ring work - Ring Dip Variations

 

Metcon 

"Pushing Daisies"

4 rounds for time

20 KB Single Arm Swings (10 each arm)

Plate Push - down and back

 

 

RESOURCES/ARTICLES

Perfection and Motivation

It's Not About the Silly Number

 

Continue Reading

Wednesday, November 20th

Strength/Skill 

Front Squats

10x3 EMOM

 

Metcon 

"Finisher"

4 Rounds for reps

In 3 minutes row 350M  

Then complete as many toes to bar as possible.

 

Rest 2 minutes between rounds

 

 

RESOURCES/ARTICLES

Working Wounded via CF Journal (Injured? Check this article out)

Reebok CrossFit Anthem

 

 

 

Continue Reading

Tuesday, November 19th

 

Strength/Skill 

Burgener Warm Up

Clean - take 15 minutes to work on technique or build to a heavy rep.

 

Metcon 

"Half Ring Cindy"

10 Min AMRAP

5 Ring Rows

10 Hand Release Push Ups

15 Air Squats

 

Post load and rounds to comments.

 

 

RESOURCES/ARTICLES

How to Win 

Why Fast Food is Beating Fitness

 

Continue Reading

Monday, November 18th

Breaking in the new gym.

 

Strength/Skill 

Deadlift 5x8

 

Metcon 

"Rodeo Round"

4 Rounds for time

15 Kettlebell Swings

10 Kettlebell Thrusters (each arm)

 

Post load and time to comments. 

 

 

RESOURCES/ARTICLES

The Art of Conversation: How to Avoid Conversational Narcissism

Gymnastics Balance Beam Evolution

 

Continue Reading

Sunday, November 17th

Some gym etiquette reminders from CrossFit Chicago 

REST DAY. 

Take today to do some extra mobility, try a new sport, or do something new/fun.  Remember, CrossFit is about CONSTANTLY VARIED.

Continue Reading

Saturday, November 16th

Strength/Skill  

Back Squats 

 

Metcon 

"Spiral down" - Partner WOD

20 Minute AMRAP

250M Row

20 Walking Lunges with Sandbag

15 Burpees 

 

Post time to comments.

 

RESOURCES/ARTICLES

Top 10 Mistakes CrossFitters Make 

How Exercise Change the Fat and Muscle Cells via NYT

 

Blog tags: 
Continue Reading

Friday, November 15th

This is for KStar

 

Strength

Push Press

EMOM 10 x 5 

 

Home WOD 

"Squashed"

50-40-30-20-10

Sit ups

5-10-15-20-25

Air Squats

  

Post time to comments.

 

 

RESOURCES/ARTICLES

Russian Kettlebell Swing with Jeff Martone

We carry Fuel for Fire - need a quick and easy, pre/post workout snack? Check this out Email EJ or Jay if you'd like to purchase.

 

Blog tags: 
Continue Reading

Thursday, November 14th

 

Strength

Heavy Sled Pulls 

 

Metcon 

"Short on Air"

3 Rounds - Max Effort (ME)

5 Sprints

15 Burpees

Rest 3 minutes between rounds

 

Post load and time to comments. 

 

RESOURCES/ARTICLES

What's that exercise? Check out the crossfit.com demos

Travelling and looking for a gym? You can look them up here

Continue Reading

Pages