SnoRidge CrossFit: "Jackie"

10/10/2012

"Jackie"

Strength WOD:

3/3/3/3/3
Push Press

Conditioning WOD:

"Jackie"

For time:

1000m Row
50 Thrusters (45#/33#)
30 Pull-ups

Results

View this photo
View this photo

Sometimes all it takes to make that bar move is knowing that your gym has your back:

7x3 Push Press WOD Demo with Dave Lipson and Camille Leblanc-Bazinet - video [wmv] [mov] [HD mov]

Great to see several "x1 or x2" next to people's sets today. If you want to get stronger you have to pick (or put) heavy things up and put them down. When we schedule strength days, push for those heavy loads with great technique and you will see gains across the board. Presses, squats, and deadlifts are keys to building pure strength. Olympic lifts like the snatch, clean and jerk build speed, power, and strength. Being good at both types of lifting make you a better CrossFitter, better athlete, and just an all around fitter individual.

Notes:

Tomorrow is our 2nd early class at 6:30AM. I don't think we can match or come close to Tuesdays world record attendance. Prove me wrong and shut me up by showing up for Coach Moe! Don't let me down squatchers.

This video below is a really great story about how CrossFit can be life-changing and bring a family closer together.

"Fighting for Greatness: A CrossFit Story" with Johnny Medina III, CrossFit Journal video [wmv] [mov] [HD mov]

Posted at 11:23 PM in Daily WOD, Video and Media | Permalink

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World Class Fitness In 100 Words

Eat meat and vegetables, nuts and seeds, some fruit, little starch and no sugar. Keep intake to levels that will support exercise but not body fat. Practice and train major lifts: Deadlift, clean, squat, presses, clean and jerk, and snatch. Similarly, master the basics of gymnastics: pull-ups, dips, rope climb, push-ups, sit-ups, presses to handstand, paralettes, flips, splits, and holds. Bike, run, swim, row, etc, hard and fast. Five or six days per week mix these elements in as many combinations and patterns as creativity will allow. Routine is the enemy. Keep workouts short and intense. Regularly learn and play new sports.

May 2013