Do you want to know the key to getting great pics? Teach a few of the kids how to be safe with the camera and let them go crazy. Here is Sylvie in perfect position during a clean/prowler wod:photo by Nicole Winters.
It’s also a lot of fun to go through the pics later.
Workout: get a 3RM DL
7,5,3,3,3
then
the “Speal vs. Khalipa WOD from the CF mainsite on 3/22/10
you’re going to have to watch the video, trust me.
I get a lot of crap for the amount of time I spend on the internet, it takes hours to find these gems. There are a lot of good things in this video but the most important are the uniforms, we are thinking of having all the guys wear similar uniforms to train at CFNSC. In all seriousness if you look closely you can spot a lot of exercises and protocols we use at our box. Nothing New, just stuff that works.
Workout: first work up to a 3rm front squat must be done in this rep scheme
7-5-4-3-3-3
then
in 5 minutes run 440 yards and do max wall balls (20/14)
rest 2 minutes then
in 5 minutes row 500m and do max abmat sit ups
(only count wall balls and sit ups toward score)
Long time CrossFit couple Robert and Lindy Bixby battling it out over the weekend.
I hope you all got some rest because it’s time to get ready for the summer.
If you haven’t had the chance to workout with Katie by now you are missing out. Our awesome Whistler visitor is so low key you would never know how good she is at what she does. If your are a girl who likes to ride, don’t miss your chance to ride with US PAn American Team member Saturday Apr 3rd. The ride starts at Scotts Valley Cycle Sport at 9am and is scheduled to last until 3pm. Check out katieholden.com for more info.
Workout: For Time
4 rounds of
row 500
12 - dips
15m - broad jump
25 - sit ups
Even our student athletes need a wall to lean on every now and then. Email info@crossfitnsc.com for info about our teen strength and conditioning team.
Workout: 3 x 5 push press @ 90 % 1 RM max
then
“Helen”
You can always look to the kids to find new uses for gym equipment.
Congrats to everyone who got a PR today.
Workout: get heavy
after a long period of snatch progression and skill work
work to a 1RM OHS
How often have you heard somebody say that they didn’t have time to workout? It must be the most common excuse used to avoid exercise. Well all 3 ladies in this photo live very busy lives and still make the time to take care of their health by hitting the gym and kicking butt on every workout they encounter.
Workout: Max reps per interval
5 minutes row for calories
4 minutes box jumps
3 minutes OHS
2 minutes KBS
1 minute Matt Nasty’s
rest 1 minute between exercises.
Everybody has their reasons for wanting to train hard in the gym and nobody’s reasons are any more valid than the next person’s, but sometimes you need to ask yourself “What is my goal?”. For some folks there are legitimate health concerns, others may need to lose weight and some may want to be in the best possible condition for their regular sport. Our job as trainers is not to set your goals for you or push you towards something that is not in your best interest, that is for you to determine. The responsibility of a trainer is to listen to your stated goals and help develop a plan to help you get there.
So let’s set some goals, lift some heavy stuff and get our heart rate up… but most importantly let’s have some fun.
Don’t forget, we will be hosting a CPR/AED Certification this Saturday. The clinic will start at 1pm and the cost is $22, be sure to block out about 4 hours.
And something else to think about as the weather starts to heat up, we are long over due for a BBQ at the box. Throw some dates out there and let’s get the BBQ season started.
Workout: For Time
“DT”
5 rounds of
12 - DL’s
09 - hang power cleans
06 - push jerks
155/103 use the same bar for each movement.
Thanks to Katie for inspiring the video post.
Some of the best times you can have in the gym are with the girls that consistently are pushing every wod with enthusiasm, even when they are trying new things.
Workout: on the minute for 10 minutes do
3 - single arm kbs (r)
3 - single arm kb snatches (r)
3 - single arm kbs (l)
3 - single arm kb snatches (l)
6 - goblet squats
rest 5 minutes then
3 rounds for time of
run 400m
10 - box jumps
So many things done wrong in one video.
Workout: 3 x 3 BP @ 85% 1RM
then
AMRAP 15 minutes
12 - push ups
10 - chin ups
20 - squats