Coaches Corner
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3 Reasons Why You Need a Proper Warm Up
A proper warm up is essential to preparing your body for a workout or game. But how many of us are guilty of skipping one or doing a mini-WOD as a warm up?
Coach’s Corner: Your Box Needs a Team
Elite teams don't just appear at the CrossFit Games; they work together in specific training groups throughout the season. Does your box have one yet?
Zen and the Art of Double Unders
Do you lose your cool when you face double unders in a WOD, or are you able to stay calm? Larry Palazzolo explains the Zen of finding your 85%.
The Power Snatch and Power Clean: When to Use Them
The power snatch and power clean both have a place in your programming, but they cannot replace the benefits of learning the full lifts.
Rick Scarpulla: Strengthen Your Mental Game
Your programming is incomplete if you are not including mental training. Rick Scarpulla says mental strength is the true king of strengths.
Are You An Animal?
Animal crawls aren't just for kids anymore. They challenge your mobility, stability, coordination, proprioception, conditioning, and strength.
Valerie Hunt: Training for a Race
Proper race training for events is key to a successful event. Valerie Hunt is here to help with notes on warming up, running hills properly, and fueling.
Progressive Overload: Rules and Guidelines
If you are weight training (and you should be), it is imperative for you to understand the concept of progressive overload.
Coach’s Corner: Are You Ready to Lead?
Being a CrossFit coach is more than having your L1 completed. "There's an art and a science to being an effective leader that can't be taught in a weekend."
Rick Scarpulla: Power Lift to Get Stronger Olympic Lifts
Coach Rick Scarpulla weighs in: Building strength in your power lifts can have a direct, positive impact on your Olympic lifting numbers, too.
Know the Difference: Training vs. Testing vs. Competing
Coach Larry Palazzolo defines 3 key terms CrossFitters should know: training, testing, and competing. Know which is which and have your purpose in mind.
Coaching Roundtable: CrossFit Open 13.4 Tips and Advice
CrossFit Open 13.4 is a ladder of clean and jerks and toes to bar. Want to know how to make it work for you? Our coaching experts come through again.
Getting Ready to Run: The Warm-Up
Coach Valerie Hunt takes you through a series of dynamic mobility exercises specific to preparing for a run, whether it's a sprint or a 5K. Take note!
Rick Scarpulla: Got Confidence? Want Some More?
Elite athletes balance physical and mental training to take their game to the highest level possible. Time to check in: are you doing the same?
Coaching Roundtable: CrossFit Games Open 13.2
Find out how to handle CrossFit Open WOD 13.2 from our expert panel of coaches -- they have some solid advice on how to make every rep count.
Coaching Roundtable: CrossFit Games Open 13.1 (Updated)
Open WOD 13.1 is out: burpees and snatches. Our roster of experienced coaches offers their insights on how to approach this beast of a first Games workout.
Rick Scarpulla: Re-Order Your Priorities. Strength First, Then Cardio!
Coach Rick Scarpulla has a simple message: CrossFit is a strength sport that requires endurance, not an endurance sport that requires strength.
Coach’s Corner: One Size Does Not Always Fit All
Coaching is an art, so applying a "one-size-fits-all" approach to your athletes is not wise. Know the needs of your class and plan accordingly.
Why a CrossFit Coach is Like a Middle School Gym Teacher (and why that is a good thing!)
Finding good CrossFit coaching is essential, so someone who can solidify the basics and get you excited for the next level is ideal for many of us.Looking for a competition near you? Having an event?
Check out our new Event Calendar!
Our event calendar lets you create your own event listing for any type of event - throwdown, adventure race, seminar, you name it. For free. In 2 minutes. It's as easy as writing a Facebook post. And you can embed the calendar right on your website.
Try it today!
CrossFit San Jose shared an image on Facebook
"Crossfit Total" Totals!!!
CrossFit San Jose shared an image on Facebook
Crossfit Total
MBS Crossfit shared an image on Facebook
Nothing like sled pushes on the tarmac with Denver in the distance
Anchor CrossFit posted on Facebook
Anchor family...as a reminder we will be making cranes tomorrow at 1 pm as a show of support for Bethany and Marc. So, come out and get your origami on.
Lifeworx Fitness posted on Facebook
Shannon Taylor will be doing chair massages at Lifeworx tonight from 4p-7p for $1 a minute. Feel free to message her to reserve a spot or just drop in!
Grassroots CrossFit shared an image on Facebook
Tania showed up to squat day with some words of wisdom...
CrossFit San Jose shared a link on Facebook
Hi all! Kyle from 4505 Meats will be in the box from 4-6pm tomorrow (6/20) to talk about their program and answer any questions you may have. A few of us recently ordered their meat and it's very delicious!! I (Jason) highly recommend them. Their next drop will be to our gym on Friday 6/28. Check out their website: www.4505meats.com and stop by with questions about their sourcing, process and how to sign up.
4505 Meats
Cuts: 100% Grass Fed Beef from Magruder Ranch, Pasture Raised Chicken & Pork from River Dog Farm, 100% Grass Fed Lamb from Don Watson details here
CrossFit Palo Alto shared an image on Facebook
Working on some 2 hour Saturday Training Camps for those wanting more confidence going into competition. Message Tim if you're interested. Tentative dates: July 20, August 3. Time: TBD
MBS Crossfit shared a link on Facebook
Looking for a local Oly Comp? Look no further, our friends at Roots CF are hosting the Roots Summer Oly Meet which is a little less than a month away. Spaces are filling up so register now! Here is the info: Summer Oly Meet Saturday, July 13th at Roots Entry is 20$ Click here to register (go to the Events tab). Registration closes Sunday, July 7th They plan to fill two flights, one in the AM and one in the PM. Tentative Schedule: 9-9:30 AM registration/check-in/weigh-in 9:00 AM Warm-up 9:45 AM lifter/judges meeting 10:00 AM lifting begins *AM flight awards 12-1 AM registration/check-in/weigh-in 1 PM lifting begins *PM flight awards This meet in NOT USAW sanctioned, so neither a membership to USAW nor singlet is required. The Summer Oly Meet is a great opportunity to set new contest PR's and to mix-up the competition. Prizes awarded!
Big Horn CrossFit posted on Facebook
There are still spots available for our gymnastics clinic this Saturday, from 11:00 - 12:30 pm! Sign up now!http://bighorncrossfit.com/events/
CrossFit Verve shared a link on Facebook
T minus one hour until the second round of tickets go on sale for the games. Don't miss out! http://games.crossfit.com/announcements/second-chance-buy-games-tickets-10-am-pt-june-19
Second Chance to Buy Games Tickets 10 a.m. PT June 19
The CrossFit Games: The Fittest on Earth.
Big Horn CrossFit shared an image on Facebook
Just over halfway through the month and look at all of those PRs! Keep it up!
Lifeworx Fitness posted on Facebook
Sprint Day!! EMOM x10min 50m WOD Tabata DB G2OH (40/25) Sit Up
CrossFit Deco shared a link on Facebook
A fun look at one person's journey and some great info about CrossFit in general...
A CEO's Stable Regimen
For Gary Smith, a rigorous CrossFit workout has helped him to keep his competitive edge as a telecommunications chief executive—so much so he converted stables on his property, into a facility devoted to the exercise regimen.
CrossFit Deco posted on Facebook
The workout for 6/19 is... Skill: 15 min alternating: 1:30 handstand walks/hold practice, 1:30 Knee raise hang from bar. WOD - 3 rounds for time: 21 Double Unders 14 Overhead Squats (105/75) 7 Toes to Bar
by MISSY ALBRECHT, DPT, CSCS, FMS| Physical Therapist/Coach
When is the correct time to start...
Mat-Su CrossFit posted an article
Are you ready?
Mat-Su CrossFit
Mat-Su CrossFit shared a link on Facebook
Chip Away!
For Time: 400m Run 30 Grasshoppers 30 Pistols 30 HSPU 30 OH Walking Lunges 45/25 30 KBS 400m Run
CrossFit Undeniable shared an image on Facebook
"Two roads diverged in a wood, and I took the one less traveled by, and that has made all the difference." –Robert Frost Mobility: Shoulder Reset + Chest Roll Find Your 1 Rep Max Bench Press; (75% 85% 90% 90+ 90++)
Ketchikan CrossFit posted an article
20130618
1]Find 1RM Front Squat 50%x5 60%x3 70%x2 80%x1 90%x1
Anonymous posted an article
Wednesday 6.19.13 WOD
3-Position Clean (floor, below knee, above knee) + Jerk – 60%, 65%, 70%, 75%, 80%, max Clean Pull – 100% (of cln) x 3 x 4 Front Squat – 70% x 3, 75% x 3, 80% x 3, 3RM Good Morning...
Anonymous posted on Facebook
Wednesday 6.19.13 WOD 3-Position Clean (floor, below knee, above knee) + Jerk - 60%, 65%, 70%, 75%, 80%, max Clean Pull - 100% (of cln) x 3 x 4 Front Squat - 70% x 3, 75% x 3, 80% x 3, 3RM Good Morning - 3x5 For time: 10 thrusters 1 pull-up 9 thrusters 2 pull-ups 8 thrusters 3 pull-ups 7 thrusters 4 pull-ups 6 thrusters 5 pull-ups 5 thrusters ........ending with 1 thruster 10 pull-ups *105/65 ** EMOM 1 burpee ***A generous 15 min time cap
CrossFit Refinery posted an article
130619
Hang power snatch 3-3-3-3-3 reps
Big Horn CrossFit shared a link on Facebook
Meet our newest member, Richard!
Richard recently joined the Big Horn CrossFit family! He's an offensive lineman, and is ready to train hard for the upcoming football season. Richard knows h
Expedition CrossFit posted on Facebook
WOD for 19 June 2013 Tabata Double Unders WallBall(20/14) KBS(53/35) Rest 2min. Repeat this sequence 2 more times
Big Horn CrossFit posted on Facebook
WOD 6/19/13 BUY-IN Skill transfer exercises for the snatch: - Behind-the-neck push press - Overhead squat - Press under - Heaving snatch balance - Snatch balance WORKOUT 10-minute AMRAP of: 5 Burpees 7 Over-the-box jumps, 20 / 16” 9 Goblet squats w/KB, 24 / 16kg
CrossFit Station shared a link on Facebook
CrossFit Station posted an article
WOD Wednesday June, 19 2013
CROSS over to the FIT Side
CrossFit Prestige posted on Facebook
205 (6/19/13) Strength: Shoulder Press 5x2 (AHAP) Conditioning: 10min ladder of 1 DL #225/155 10 wall balls 2 DL 10 wall balls 3 DL 10 wall balls ETC...... Buy Out: 800m run
One of the best parts of owning and running a CrossFit gym is the camaraderie that you see before...
CrossFit 305 posted on Facebook
Like Crossfit Unloaded? Next Week it will be available Monday Wednesday Friday at 6 AND 7pm at Crossfit 305!
CrossFit Fairbanks shared an image on Facebook
SUNS OUT GUNZ OUT!
Expedition CrossFit shared a link on Facebook
Hey Guys!! Just wanted to let you know that I will be putting in a shoe order again. This time I will be putting it in on July First. I order direct from Reebok, so the CrossFit Nano's that you want need to be in stock at the time i order them. The Nano's are about the best shoe you can get for this CrossFit stuff. Look on the reebok store website http://shop.reebok.com/us/
Reebok - Official Store for Reebok Shoes, Apparel, CrossFit, Classics, and More
Shop Zigtech, CrossFit, RealFlex, ATV shoes, Apparel and Custom Shoes from the Official Reebok Store. Free Shipping and Returns on All Purchases. Shop Now!
CrossFit Fairbanks shared a link on Facebook
Sign up earlier, get placed in the last heats. Sign up last, you go in first heats... Big advantage to those that sign up first! Breaking early registration numbers already. 14 people signed up, YESTERDAY! Get registered! www.fairbanksfitnessderby.com
2013 Subway Fairbanks Fitness Derby
Saturday, August 10th at the Tanana Valley State Fair marks the return of the 3rd Annual Subway Fairbanks Fitness Derby!
Mat-Su CrossFit shared a link on Facebook
Are you ready?
Mat-Su CrossFit
Mat-Su CrossFit shared an image on Facebook
"Kelly"
29th Street CrossFit posted on Facebook
The next block for the beginners courses will begin on July 1st. Sign up today as space is limited.
CrossFit 305 posted on Facebook
New Unloaded classes being added! Sunday mornings Beach Bootcamp at 95th and Collins! Monday night Outdoor Bootcamp at William Lehman Park,near 123rd and North Bayshore Drive! $10 Drop-ins Friends and Family welcome!
Iron Temple CrossFit shared an image on Facebook
"Your mind will want to quit a thousand times before your body will. Feel the fear and do it anyway."
Iron Temple CrossFit posted on Facebook
Tuesday -130618 “CrossFit” A. Hang Power Snatch – 3 reps, EMOM x 5:00 Hang Power Snatch – 2 reps, EMOM x 4:00 Hang Power Snatch – 1 rep, EMOM x 3:00 *Building upon 130606 B. 20:00 AMRAP: 200m Suitcase Carry (24kg/16kg) *100m right + 100m left 15 KBS (24kg/16kg) 1:00 Plank “Competition” A-Group A. Power Snatch – 80% (of Monday’s Best) x 1 x 10 B. Clean & Jerk – 80% (of Monday’s Best) x 1 x 8 C. 3 sets, 250m Row 21 KBS 15 Pull-ups 9 Box Jumps (ATAP) B-Group A. Rack Jerk – 80% x 2 x 8 B. 3 Mu’s EMOM x 15:00 + 15:00 AMRAP: 400m Run 21 KBS (24kg) “Weightlifting” A. PS – 70% x 1 x 8 B. PC + Jerl – 70% x 1 x 6 “Hybrid” A. Clean & Jerk – 85% x 1 x 10 B. Hang Power Snatch – 3 reps, EMOM x 5:00 Hang Power Snatch – 2 reps, EMOM x 4:00 Hang Power Snatch – 1 rep, EMOM x 3:00 *Building upon 130606 C. 15:00 AMRAP: 400m Run 21 KBS (24kg)
CrossFit Blueprint posted an article
130618
Announcement New Schedule Starts July 3rd! Beach WOD Rescheduled! Beach WOD Will Be On Sat. June
IMT CrossFit posted on Facebook
Strength Clusters EMOM for 7mins, 4 reps Metcon 10-Ball slams 8-Barbell roll outs(same weight on bar as you use for clusters) 10-Spyder push ups 10min AMRAP
CrossFit Downtown Miami posted an article
29th Street CrossFit posted an article
June 18, 2013
Weightlifting + Accessories
CrossFit North Alpharetta shared an image on Facebook
CrossFit North Alpharetta shared an image on Facebook
First farmers carry WOD of the summer was a great success. Even heard about a few PRs matched or set during the EMOTM. Great work by all.
CrossFit Soul shared an image on Facebook
Don't forget to put your orders in! Farm fresh meat (grassfed), real dairy, pastured raised eggs, nut butters, oils... get your groceries delivered at myhealthyfoodclub.com. We are now a pick up location!
CrossFit Soul shared a link on Facebook
SKILL/WEIGHTLIFTING; BEGINNER, Push Up 10 reps (Concentric, UP :02 + Iso, HOLD AT BOTTOM :05 + Eccentric, LOWER :02) then 3×8 fast push ups INTERMEDIATE, Close Grip Bench Press 3×5 then 3×10 Stationary Dips ADVANCED, 1RM Bench Press CONDITIONING; BEGINNER AMRAP 15 60 Singles 40 KB Swings (35/26) 20 Burpees INTERMEDIATE Get as far...
Dubs, Box Jumps, HSPU, Squat Snatch
Monik | Workout of the Day
CrossFit Soul posted an article
Dubs, Box Jumps, HSPU, Squat Snatch
Monik | Workout of the Day
CrossFit Blueprint shared an image on Facebook
BluePrint Weightlifting going down now in Doral! This is the place to be to perfect your snatch and Clean/Jerk
CrossFit Soul shared a link on Facebook
Oly Lifting 6/10 - 6/13: Monday : Snatch - 60% 2x3, 70% 2x3, 80% 1x2, 85% 3x2 Clean + Jerk - 60% 2x3, 70% 1x2, 80% 1x2, 85% 3x1, Back Squat - 70% 2x3, 80% 1x3, 85% 3x2 Snatch Pull - 90% 2x3, 100% 3x2 Tuesday : Hang Snatch - 60% 2x3, 70% 2x3, 75% 1x3, 80% 4x2 Clean off the Block - 70% 3x2, 75% 1x2, 80% 1x3, 85% 3x2 Front Squat - 70% 1x5, 75% 1x5, 80% 1x3, 85% 4x3 Clean Pull - 90% 1x3, 100% 1x3, 105% 3x2 Wednesday ...
http://www.crossfitsoulmiami.com/?p=5100
Monday :
Snatch – 60% 2×3, 70% 2×3, 80% 1×2, 85% 3×2
Clean + Jerk – 60% 2×3, 70% 1×2, 80% 1×2, 85% 3×1,
Back Squat – 70% 2×3, 80% 1×3, 85% 3×2
Snatch Pull – 90% 2×3, 100% 3...
IMT CrossFit shared an image on Facebook
Here is a list of class schedules for IMT and IMT Kids Crossfit. There are no more EXCUSES!!!
IMT CrossFit shared an image on Facebook
IMT Kids Crossfit Schedule
IMT CrossFit shared an image on Facebook
IMT Daily Class Schedule
Animus CrossFit shared an image on Facebook
Congratulations to Corporal CrossFit's & Animus CrossFit's May 2013 Athlete of the Month Elisheva Krevsky: "My new fitness spills over into every single other area of life. I’ve seen huge gains in my relationships, career, personal happiness and sense of self. Thank you CCF for giving me excellent, top-notch training and for all the warmth and encouragement that comes along with it. I am so, so glad I found you. You guys are the best!"
by TARYN HAGGERSTONE
“The most important game you will ever play will happen on the 4 inch...
CrossFit Midtown shared an image on Facebook
Have you tried out coconut oil yet? Did you know that its a wonderful way to increase the amount of healthy fats in your diet, and is helpful in assimilation of fat soluble vitamins. Next time you're in the box check out the free samples!
The CrossFit Cube shared an image on Facebook
#repost @shalom413 with a 255# dead-lift #yogogirl
IMT CrossFit shared an image on Facebook
Paleo Bakehouse will be at IMT tonight between 5pm-7pm. Don't forget to stop by!
CrossFit Peachtree posted on Facebook
CFPT ATHLETES DON'T FORGET!!! Today we are testing the Crossfit Total. As many of you will need plenty of time to complete all three movements we ask that everyone arrive early to stretch out and warm up on your own. Coaches will go over the movements at the beginning of each class, then give you as much time to complete the testing. If you have any questions or need any help with warm up movements, a standard warm up will be written on the board and coaches will be there to offer guidance. Lets see some PR's!!!! "CrossFit Total" 1 Rep Max Back Squat 1 Rep Max Press 1 Rep Max Deadlift
