November 2013

Wednesday, November 13th

Yes I Crossfit - Jacinto Bonilla. Age is nothing but a number.

 

Skill 

Double Unders

Handstands 

 

Metcon 

"Still Standing"

20 min AMRAP

10 DB Shoulder to Overhead (S2O)

15 Weighted Sit ups

10 DB Squats 

  

Post rounds to comments. 

 

RESOURCES/ARTICLES

Paleo Thanksgiving Recipes

What your skin says about how long you'll live via TIMES Magazine

 

Continue Reading

Tuesday, November 12th

 

Strength/Skill  

Burgener Warm Up

DB Squat (heavy) 5x5 - 60 sec rest

 

Metcon 

"Double Time"

2 Rounds for max reps

2 minutes of weighted overhead walk - 1 minute of rest

2 minutes of push ups - 1 minute of rest

2 minutes of weighted step ups - 1 minute rest   

 

Post load and reps to comments.

 

RESOURCES/ARTICLES

Beginners Guide to Handstands

Questions about CrossFit - Did you know there's a public CrossFit Board/Forum - it's free and has tons of information! 

 

Blog tags: 
Continue Reading

Monday, November 11th

Strength

KB Swings 5x5 (heavy) rest 1:00 minute between sets

DB Bent over Rows 5x8 rest 1:00 minute between sets

 

Metcon 

"Swingers"

10 Min AMRAP

10 Wallballs

15 KB Swings

Post rounds to comments.  

 

RESOURCES/ARTICLES

History of Veterans Day 

Homeostasis: The Basis of Training via Catalyst Athletics

Continue Reading

Sunday, November 10th

REST DAY

Lazy Sunday.

Continue Reading

Saturday, November 9th

 

Skill/Strength

Wall Walks 15s hold

DB Strict Press 10 x 3, 45s rest 

 

Metcon - Partner WOD

"Up and Away"

4 Rounds for time

250M Row

10 Burpees

15 V-Ups

 

Post load and time to comments

 

RESOURCES/ARTICLES

V-Ups Demo and Scaling Options

Company's Hourly Exercise  = Success

Wall Walk Demo

 

Continue Reading

Friday, November 8th

 

Strength

DB Push Press  

Take 15 minutes to work on technique

 

Metcon  

"Kryptonite"

21-15-9

DB Thrusters  

Step ups

 

 

Post load and time to comments.

 

 

RESOURCES/ARTICLES

How to go from good to great in CF via Tabata Times

How to get better push ups 

 

Continue Reading

Thursday, November 7th

How bad ass is this 

 

Skill - Gymnastics

Hollow body - introduction to hollow rocks

Ring Holds/Jump to Support 

 

Metcon 

Row 

500M - 1 minute rest

1000M - 2 minutes rest

500M 

 

Post load and time to comments

 

 

RESOURCES/ARTICLES

Prioritization of Gymnastics via Breaking Muscle

Deconstructing Pukie via CF Journal

Permission to Fail via Again Faster

 

Blog tags: 
Continue Reading

Wednesday, November 6th

 

Skill/Strength

Burgener Warm Up

Bulgarian Lunges 5x6 (each leg) 

Back Extensions 5x5 (3s hold)

 

Metcon  

"Punisher"

4 Rounds for time

30 Double Unders (scale 60 singles)

15 Ball Slams

KB Farmer Carry (down and back/moderate weight)

 

Post load and time to comments

 

RESOURCES/ARTICLES

What's this posterior chain I keep hearing about?

Farmer Carry Demo

Secret Ingredient to Success via NYT

Continue Reading

Fitness Starts with Food

 

 

What is true STRENGTH?

 

….is it displayed by how much weight you can lift?

 

….is it shown by power and force?

 

During this holiday season, strength carries a different meaning for us. We believe that STRENGTH is paying forward what we’ve been so fortunate to have and helping others in NEED.

 

What exactly is this drive?

 

CrossFit 06830 has partnered with hundreds of other CrossFit gyms in the quest to raise ONE MILLION POUNDS of HEALTHY FOOD for the less fortunate with the Fitness Starts with Food drive.  The food that we raise will be donated to the local food bank in Stamford. Our specific goal is to raise 200LBs in goods.

 

How does it work?

We will be collecting donations at our gym from

December 7, 2013 through January 4, 2014

 

Starting on December 9th at 6:30PM & 7:30PM we will be holding a special throw down event every Monday for those who donate. These workouts are for experienced and non-experience CrossFitters so EVERYONE can participate regardless of your experience level.

 

Your participation scores will be kept on an online leaderboard and the individual with the top score will receive a Grand Prize.

 

In addition, to thank you for your generosity, for each pound you donate, you will be entered into a raffle for a prize bag filled with great goodies.

 

For more information regarding what to donate, please visit http://fitnessstartswithfood.com

 

CrossFit has a great reputation for the strong sense of COMMUNITY it builds and fosters. Help us continue this tradition and show them how STRONG we are and let’s help those who are in need. 

 

Continue Reading

Tuesday, November 5th

 

Skill/Strength

Burgener Warm Up

DB Clean 12x3, 60s rest  

 

Metcon 

"Balls out"

12 minute AMRAP 

5 Man Makers

15 Wallballs

 

Post load and time to comments

 

RESOURCES/ARTICLES

Wallball Demo - tips 

Is the 5 second rule true? via VSauce

It's the Sugar Folks via NYT

Blog tags: 
Continue Reading

Pages