COME JOIN US! WE SERVE THE GREATER UTAH VALLEY REGION INCLUDING OREM, LINDON, PLEASANT GROVE, AMERICAN FORK, CE...
CrossFit workouts are comprised of constantly varied functional movements (like pushing, pulling, squatting, lifting, runn...
GETTING STARTED IS EASY!! Just come on by and enjoy a FREE class! You are welcome to come to any class we have on our sch...
WE ARE BACK FROM IRONMAN COZUMEL WITH A VICTORIOUS CREW!
CONGRATULATIONS TO ALL OUR AWESOME ATHLETES!!
Workout for today:
400 meter row
50 double unders (or 150 singles)
3 turkish get ups per side
6 DB single arm snatches per side
12 overhead squats with light barbell or pvc (or tubing)
Overhead Squats: 8x4 sets at 70% RM
1000 meter row
50 thrusters (45/30)
30 pull ups
CROSSFIT CLASS SCHEDULE FOR THURSDAY, FRIDAY AND SATURDAY IS: 8:30 a.m. class only!! Come get a terrific pre-Thanksgiving meal workout with Sean tomorrow morning!
400-800 meter row
10 overhead wall squat
10 ring rows
10 lateral woodchops (each side)
Review BRACING SEQUENCE:
1. screw feet into ground and squeeze your butt
2. pull ribcage in (shrink wrap your spine)
3. abs tight
4. neutral head and shoulders engaged down with scapula pulling down to hips
PVC and MOBILITY
Review technique for Overhead Squats and Sumo Deadlift High Pull
WOD: Chipper Wod!
90 double unders
80 Sit ups
70 Jumping lunges
60 Wall Balls
50 Kettle bell swings
40 Slam balls
30 Toe to bar
20 overhead squats (95/65)
10 sumo deadlift high pull (95/65)
100 double unders (or 300 single jumps...or do a combo of both...let's get better at those double unders!)
5 hollow hold rollovers (hollow hold and then roll over onto stomach into superman hold)
10 overhead squats with tubing or pvc
5 turkish get ups/per side
10 single arm crossovers (internal to external/hi/lo)
BURGENER as a group
MOBILITY as a group: opening up shoulders/backs/pecs as a priority today
5 minutes on Handstand holds and handstand walks
DE:(Dynamic Effort...low weight but fast movement with perfect form)
6 rounds of 4 snatches every :60 seconds
*Beginner: hang snatch
*Intermediate: power snatch
*Advanced: squat snatch
TODAY'S MOTIVATION IS ABOUT:
I had a great conversation the other day about calories and it made me realize that far too many people don't really focus on the QUALITY of theircalories.
First off...contrary to popular belief...a calorie is NOT a calorie. What that means is that carbs, fats and protein calories are not equal because the body processes each in a distinct way, and these differences have a definite affect on weight management and health.
Think about it:
Two different people eat 2000 calories a day:Person #1 eats those calories in the form of NO br>Continue Reading
This week we are going to spend our time learning more about WHY NUTRITION IS SO IMPORTANT to reaching our goals.
This information is coming from the terrific website: http://www.precisionnutrition.com. If you want more info....go check out their website!
"Let me put this bluntly: exercise alone doesn’t really work all that well. Especially when looking at body composition related outcomes, like fat loss, for example – far and away the most important outcome most people are looking for.
Now, this isn’t just something I’m throwing out there.Several recent s>Continue Reading