Lunges

  • Monday February 23rd

    Strength

    Part A

    Pause Front Squats ( 5 Sec )
     

    2-2-2-2-2

     

    Part B

    KB Single Arm Press

    5-5-5-5-5

    Metcon

    AFAP

    50 KBS
    50 Lunges (Each Leg)
    Continue Reading
  • Saturday Nov 8th

    Metcon

    Whole Life Challenge Baseline WOD

    Row 800
    30 Air Squats
    30 Sit Ups
    30 Plank Ups
    40 Lunges
    40 Bicycles
    40 Push Ups
    50 Squat Jumps
    50 Flutter Kicks
    50 Mountain Climbers
    100 Burpees
     

    11 Min Cap

     

    Continue Reading
  • Saturday September 13th

    Metcon

    Whole Life Challenge Baseline WOD

    Row 800
    30 Air Squats
    30 Sit Ups
    30 Plank Ups
    40 Lunges
    40 Bicycles
    40 Push Ups
    50 Squat Jumps
    50 Flutter Kicks
    50 Mountain Climbers
    100 Burpees
     

    11 Min Cap

     

     

    Continue Reading
  • Thursday Sept 4th

    Skill

    Rowing

     

    Rowing Commandments

    • Don’t grip too hard – Don’t hold on so hard to the handle. Keep enough grip to not lose the handle, but also not so much that you wear out your hands, have achy forearms, and tear up your palms.
    • Drive with your legs – Rowing is mostly about your legs. Despite your natural instincts, your legs are far stronger than your arms and should be doing the vast majority of the work. Your quads and booty should be toasted after a hard rowing workout.
    • Legs, hips, arms, arms, hips, legs – This is the sequence of rowing. If you reorganize this list, it doesn’t work.
    • Drive straight back – If you feel yourself lift off the seat, or tragically, you pop off the seat and land on the rail, it is because you are pushing UP instead of back. Push straight back.
    • Don’t let your butt go solo – Don’t shoot your butt back first. Keep your core engaged throughout the stroke; the angle of your back should not change as you drive with your legs. Said another way, the handle should travel in sync with your seat for the initial leg drive portion of the stroke.

     

     

    Metcon

    5 Rds 

    30 Sec of Max Cal on Rower (30 Sec Rest)
    30 Sec of Max Burpees(30 Sec Rest)
    30 Sec of Max Lunges(30 Sec Rest)
     

    Resources

    Dream Big No Matter What via CFLA

     

    Continue Reading
  • Thursday June 26th

    Strength

    Barbell Lunges (Front Rack)
    5x6

     

    Goals/Point of Performance

    • Weight should be heavier than last week
    • Land on heel with front leg with back knee gently touching the ground
    • Maintain vertical shins and upright torso

     

    Metcon

    2 RFQ and pace on the 10:00



    500m Row

    400m Run

    30 Burpees

    **8 min cutoff** Stop whereever you are so you have at least 2 Mins rest before 2nd Rd


     

     

    Resources/Topics

    Race Against Yourself via Tabata Times

    NSCA vs CrossFit via The Russells Blog

    Continue Reading
  • Thursday June 19th

    Skill

    Atlas Stones To The Shoulder

     

     

    Metcon

    15 Min AMRAP

    6 Stone to Shoulder

    6 Lunges with the Stone



    1 Stone Carry Down and Back in the Parkling Lot

     

     

    Resources/Topics

    Take Action via Travis County Strength

    Tight Core via Breaking Muscle

     

     



     

    Continue Reading
  • Thursday April 17th

     

    Skill

    Handstands Hold and Push Ups 15 Min Cap

     

    • Inclined Inversions 
    • Wall Walks
    • Blocking 
    • Kicking Up To The Walks

     

     

    Newer Athletes should perform progressions only.

     

     

    Metcon

     

    20 Min AMRAP



    5 HSPU (Strict)

    10 Pull Ups

    15 Zerchers Lunges

     

    Resources/Topics

    The Art Of the HSPU via CrossFit Zone

    Getting Ready fot the 2015 Open  via Vagabond CrossFit

    Continue Reading
  • Friday March 14th

    REMINDER:

    • Member Connect - sign up for classes on your mobile device. Not only can you sign up and check in for classes, you can check your attendance records, view bills, change account information and more! You can download the app by going to http://crossfit06830.zenplanner.com  

    • Tomorrow we're doing CF Open Workout 14.3 at the 9AM class. The session does not count towards your allotted classes for the week - aka its FREE. We encourage everyone to come. If you're taking a rest day, we encourage you to come cheer and help judge.


    Strength

    Press

    5-5-5-5-5 

     

    GOAL:

    • Experienced members will work on increasing the weight by 5lbs keeping solid technique (Constant Tightness in the mid-section, Ribs Locked Down)
    • New members will work with light weight and focus on technique. Work on finish position. Bar is overhead with active shoulders.  

    Metcon

    "Double Threat"

    4 RFT - using ONE bar 

    6 Barbell Lunges (fwd+ bckwd = 1 rep)

    12 Bar Hops (both feet must touch the ground at the same time)

     

    GOAL:

    • Focus on chest up and knee kissing the floor for full range of motion
    • Suggested weight 95/65 - if you falter/feel off balance during the warm up, focus on stablizing your core. 
    • Newer athletes will use an empty barbell 

    RESOURCES/ARTICLES

    Are you ready to Overhead Press via T-Nation

    The Press via CrossFit Journal

     

    Continue Reading
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