Wednesday 120418

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“Michael”
3 rounds for time:
Run 800m
50 back extensions
50 sit-ups

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Tara, Rockin' the Shoulder Triplet

The CrossFit Method

Diet lays the molecular foundations for fitness and health.  Metabolic Conditioning builds capacity in each of the metabolic pathways. Gymnastics establishes functional capacity for body control and range of motion.  Weightlifting and Throwing develops ability to control external objects and produce power.  Sport applies fitness in competitive atmosphere with more randomized movements and skill mastery.

CrossFit also requires intensity and technique, which are not at odds.  Intensity is relative, technique is not.  We believe, that when embarking on a CrossFit routine there are three steps.  1) Learn the mechanics of the movements.  This is very important for your safety and future improved fitness. 2) Be consistent.  Consistently display great form while preforming movements and do at least three WOD’s a week.  3) Then and only then add intensity for optimizing results.  For some people it takes a few years to realize this.  Either way heed the path, not the ego and the rewards of great fitness will be yours.

Keep these in mind when getting psyched for the daily WOD; mechanicsconsistency and then intensity.  Measure yourself against yourself and you decide if you are increasing your real world work capacity.

━ Past WODs

Wednesday 240320

As many of you have noticed, MBO is no longer available. We are switching to Beyond The Whiteboard for scheduling and membership charging...

Wednesday 240103

Bring a Friend Week(s) Starting January 15th and running through January 27th, we will be having Bring a Friend Weeks. If you have friends...

Sunday 230917

Every minute on the minute for 25:00 Minute 1 15 Calories on the rowerMinute 2 10 Toes to barMinute 3 15 Calories on the bike...

Saturday 230916

With a partner With a 22:00 5-10-15-20-25Power snatch 135#(95#)15-12-9-6-3Ring muscle ups Run 200 meters together after each set With the remaining time:Build to a heavy power snatch Scores =...

Friday 230915

Every 2:30 x 54 Front squats*Use the back squat weight from 090823For time:50 Wallballs 20#(14#)Row 250 meters20 Ab mat sit upsRow 250 meters35 Wallballs...
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