10
30
2014

Uncommon WOD – 103114

CrossFit 1.0 A. Four sets of: Front Squat x 6-8 reps @ 3011 Rest 60 seconds Pull-Ups x 6-8 reps @ 2111 Rest 60 seconds Double-Under Practice x 60 seconds Rest 60 seconds B. In teams of two alternate every 20 calories and Row for as many calories as possible in 10 minutes   CrossFit 2.0 A. Four sets of: Overhead Squat x 2-4 reps Rest 2-3 minutes between sets B. Complete as many rounds and reps as possible in 10 minutes of: 10 Pull-Ups 10 Dumbbell Ground to Overhead 10 Box Jump Overs   *...

10
30
2014

Let’s Talk About Breath

  We all breathe subconsciously from birth to death. Without your breath, there is no life and no joys, blessings, battles, etc that come along with life. How often do you actually pay attention to your breath, let alone think about how your breath can help you?! Smooth, efficient breathing is an important tool to increase your fitness levels and work capacity, but also to help you relieve stress, anxiety, and connect closer to your true intention. Take what you need as you move ahead. Prop...

10
29
2014

Uncommon WOD – 103014

CrossFit 1.0 A. Three sets, not for time, of: Turkish Get-Up x 1 rep each arm Alternating Pistols x 3-5 reps each leg Box Jumps x 12-15 reps B. Five sets of: Against a two-minute running clock, complete: Dumbbell Ground to Overhead x 10 reps Box Jump Overs x 10 reps Burpees x Max reps Rest 2 minutes between sets   CrossFit 2.0 A. Three sets, not for time, of: Turkish Get-Up x 1 rep each arm Alternating Pistols x 3-5 reps each leg Box Jumps x 12-15 reps B. Five sets of: Against a two-minute...

10
28
2014

Uncommon WOD – 102914

CrossFit 1.0 A. Three sets of: Deadlift x 6-8 reps @ 20X1 Rest 60 seconds Wall Climbs x 3-5 reps Rest 60 seconds Side Plank x 30 seconds each side Rest 60 seconds B. In teams of two, partners alternate rounds and complete 7 each of: 10 Kettlebell Swings 5 Pull-Ups   CrossFit 2.0 A. Take 12-15 minutes and build to a heavy, but not necessarily 3RM Deadlift B. In teams of two, alternate rounds and complete 7 each of: 5 Deadlift* 5 Chest to Bar Pull-Ups *load with 65-70% of today’s heavy triple...

10
27
2014

Uncommon WOD – 102814

CrossFit 1.0 A. Five sets of: Barbell Push Press x 8-10 reps Rest 45 seconds Isometric Hold – Chin Over the Bar x 15-30 seconds (load so that 20-30 seconds is a challenge) Rest 45 seconds Russian Step-Ups x 10 reps each leg Rest 45 seconds B. For time: Run 600 Meters 30 Wallballs 30 Medball Cleans Run 600 Meters   CrossFit 2.0 A. Four sets of: Push Press x 3-5 reps Rest 90 seconds Weighted Supinated-Grip Pull-Ups x 3-5 reps @ 2110 Rest 90 seconds B. For time: Wall Ball Shots x 10 reps Ring...

10
26
2014

Uncommon WOD – 102714

CrossFit 1.0 & 2.0 NUTRITION CHALLENGE BENCHMARK WOD “JACKIE” For Time: 1000 meter row 50 Thrusters, 45lbs 30 Pull-Ups *We will perform this WOD in CrossFit Open Style where you will judge and be judged – you will need to meet the points of performance or you will receive a no-rep. **Make sure you post your score in BOTH ZenPlanner and on the Whiteboard, especially if you are participating in the Nutrition Challenge.  If you fail to record score in ZenPlanner – you wi...

10
26
2014

Fall Nutrition Weekly Challenge: Week 1

Weekly Challenge #1:  Read an article on diet/nutrition each day this week.  We will post an article each day – if you read it that day, you get 1 point.  If you read Monday’s article on Tuesday – you do NOT get a point.   MONDAY – “WHAT IF IT’S ALL BEEN A BIG FAT LIE?” By Gary Taubes TUESDAY – “A CONVERSATION WITH DR. LUSTIG“ then watch video “HUNGER & HORMONES” WEDNESDAY – “WHY FISH OILS ARE AN IMPORTA...

10
24
2014

Fall Nutrition Challenge Update

We are just 3 days from the start of the Fall Nutrition Challenge which starts on Monday.  Those that attended the Nutrition Talk on Wednesday, some of this information may be redundant, but please read this entire post if you are participating in the Challenge as I hope it answers most of the questions asked. It looks like we have 33 people signed up so far.  I am going to go ahead & extend the date to Saturday, so if you have not signed up and been debating about it…the time is now....