Please check out the CrossFit links above so you understand what CrossFit is and fill out the contact form on the Contacts page and come try us out for free!
World-Class Fitness in 100 Words:
■ Eat meat and vegetables, nuts and seeds,
some fruit, little starch and no sugar. Keep
intake to levels that will support exercise but
not body fat.
■ Practice and train major lifts: Deadlift, clean,
squat, presses, C&J, and snatch. Similarly,
master the basics of gymnastics: pull-ups,
dips, rope climb, push-ups, sit-ups, presses to
handstand, pirouettes, flips, splits, and holds.
Bike, run, swim, row, etc, hard and fast.
■ Five or six days per week mix these elements
in as many combinations and patterns
as creativity will allow. Routine is the enemy.
Keep workouts short and intense.
CrossFit Warm Up —> Up the progression on every exercise
3 rounds
max reps up to 15
-samson stretch (20-30 seconds)
- squat, OHS PVC, Passthrough squat, weighted OHS, Slosh tube OHS, Bongo, indo or BOSU OHS
-Hip Extension, Back Extensions, Hip and Back Extension, or Ext. wheelies,
-ABmat situp, GHD situps, knees to elbows, or Toes to Bar
-pushups, bar dips, ring dips, HSPU, or muscle ups
-pullups, L-sit pullups, or bar muscle ups
WOD 3-15-10
Death By 10 meters -Run
There will be 10 meters marked off.
- the 1st min. you will run 1 10 meter,
- the 2nd min. you will run 2 10 meters (from 1st mark to 2nd and touch down on ground with hand and back to start) and so forth until you cannot complete the appropriate 10 meters in the alloted time.
You must touch the ground with your hand every time you switch directions. The last 10 meters of the round you are not required to touch the ground.
Because if Tom was in a wheel chair, obese, or had a bad back he probably wouldn’t of been able to defend himself:
We train to be functional. You never know if and when emergency situations could happen. You may have to pull yourself out of a burning car, lift a heavy object off of someone, or defend yourself from the drunk guy on the bus. The better your general physical preparedness is, the better off you will be when something happens that you might need to “fight or flight” (hopefully that earthquake holds off for a little bit longer).
Your virtual objective is to save a child at a top of a mountain. Once you reach your target the mission is done, but it’s a long way to the top. Manage your pace and rest to get it done as quickly as possible:
3-8-10 WOD:
10 rounds:
Run up 9 flights of stairs (elevator down is your rest)
-1 min overhead hold with the 1 gallon slosh tube
rest
-1 min overhead hold with the 2 gallon slosh tube
rest
Max time overhead hold with 4 gallon slosh tube
