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Hey team! Wednesday, April 23rd we will be having a team themed obstacle course and a BBQ following. The morning hours will be normal, however the evening hours will be 5 & 6 pm with the BBQ starting at 7pm!…
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Alpha Coaches Choice Bravo Green Team: Bench Press 5×5 Gold Team: Bench Press 5 reps @ 85% 1RM, 3 reps @ 90% 1RM, 1+ reps @ 95% 1RM Red Team: Bench Press 3-2-2, 21-15-9 reps (60s rest between sets) Black Team: Bench Press 4×7, Charlie AMRAP14 60 cal …
Alpha Smash- Hamstings and IT-Bands Leg Swings x 10/leg Hurdles x 10/leg Elbow to heel x 5/leg 10 Barbell Goodmornings Bravo Green Team: Deadlifts 5×5 Gold Team: Deadlifts 5 reps @ 75% 1RM, 5 reps @ 80% 1RM, 5+ reps @ 85% 1RM Red Team: Deadlifts …
From 0:00-3:00 2 rounds of: 10 overhead squats (95/65) 10 chest-to-bar pull-ups From 3:00-6:00 2 rounds of: 12 overhead squats 12 chest-to-bar pull-ups From 6:00-9:00 2 rounds of: 14 overhead squats 14 chest-to-bar pull-ups Etc., following same …
Alpha 3 Hip Mobility Stretches 2rds: 3 Ring Dips 5 False Grip Ring Rows 7 MedBall Cleans then: Bravo Green Team: Back Squats 5×5 Gold Team: Back Squats 5 reps @ 85% 1RM, 3 reps @ 90% 1RM, 1+ reps @ 95% 1RM Red Team: Back Squats 5-5-5 Black Team:…
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Great time to study for tomorrow's work! http://www.tabatatimes.com/coaching-roundtable-crossfit-open-13-3-tips-and-advice/
A study by the University of Pennsylvania found that people with more diversity in their diets tend to get seven to eight hours of sleep. Less alcohol and fewer carbs, general signs of a healthier diet, were also more common in those who get a full night's sleep.
A. Mobility B. WOD Clean Complex: 2 Hanging Power Cleans, 1 Hanging Squat Clean, 1 Jerk Start with a empty bar and gradually add weight. Work on your speed and focus on form. 20 Minutes C. Met-Con 2 KB Swings 2 Med Ball Sit-Ups 4 KB Swings 4 Med Ball Sit-Ups 6.... 6.. 8.... 8.. 10... 10... 8 min AMRAP Score=Reps
Thursday 41714 Warmup/mobility Fitness Strength: 4 sets of -10 Box Step-Ups Rest 45-60 seconds -10 Bent over row Rest 45-60 seconds -3 jerk balanced Rest 45-60 seconds Performance Strength: Jerk Balance 3x3 *start with empty bar and make it perfect 12 min to build to a heavyish split jerk WOD: 3 sets for max reps of -30 seconds of Double-Unders 30 seconds of Rest -30 seconds of Ground to Overhead 135/95 30 seconds of Rest -30 seconds of cal row 30 seconds of Rest Cool down: Foam roll
Save The Date: Calling all CrossFit SW Portland athletes, join us for our... What: Annual StarLight WOD When: Saturday, May 31st 6:30pm. Where: CFSWP Paleo BBQ/Potluck to follow WOD! Bring a friend to join in on the fun for this free wod (we can scale it for them), some meat to grill and or your favorite paleo dish.
Workout of the Day: WEDNESDAY A.) 4 sets (NO SHOES) 3 sets Deadlift x 3 Reps (work up to a heavy touch and go), 1 set of 15 Immediately after last set of 3, drop weight 30-40% and do 1 set of 15-20 reps B.) 3 Sets Maxercist Row x 10/10 (2 second hold each rep) Rest :60 seconds C.) For Time: 25 Squats 25 Lunges (each leg) 25 Situps 25 DB Push Press 25 Push Ups 25 K2E 25 Lying DB Triceps Extensions 25 Ring Row
Wellness Challenge!! Woohoo guys! I have almost everyone's sheets and I've been going over them and glancing through your myfitnesspal diary's. What I love seeing is the progressive improvement either in reaching the goals and/or food choices. This is a challenge for all of us. One thing I have noticed that makes a huge difference. Is if you know what you are doing for dinner then you can plan the rest of your meals and snacks around what you still need to get. Pre-plan your day and it helps!! Keep up the hard work and keep an eye out for a post on the Wellness Challenge Standings to see how you are doing!!
IN TWO DAYS… On April 17th, four workouts will be released and the top 200 Master competitors will have until 5 p.m. PT on Monday, April 21st to complete them and submit their scores. From there, masters athletes will have a total of five scores tabulated to determine their ranking in the Open competition: four scores from the additional workouts and one score based on their finish in the Open. Finally, the top 20 Masters athletes in each division will be invited to compete at the 2014 Reebok CrossFit Games. Good luck Coach Troy! We are all super proud and excited for you! #CFSWP #YouGotThis!