Monthly Archives: August 2017

Friday 9/1/17

Upcoming Events

Whole Life Challenge

September 16th to November 10th

$39

WOD at the Park

September 9th 9am


Workout of the Day

AMRAP 10

10 Deadlifts

15 Toes to Bar

Thursday 8/31/17

Upcoming Events

Whole Life Challenge

September 16th to November 10th

$39

WOD at the Park

September 9th 9am


Workout of the Day

“The Jamie”

Partner Workout

10 Rounds

10 Calorie Bike

20 Pistols

30 Push Jerks

 

What Will You “Look” Like on November 10th?

Just for a minute consider something…

Consider who you want to be on November 10th.

If you were at the very top of your health and well-being, what would you feel like? What would your family members and friends say about you? How much energy would you have?

So fast-forward and paint yourself a picture: What do you look like on November 10th?

That’s what the Whole Life Challenge will do for you when you join our team and make a commitment to replace a few bad lifestyle habits with good lifestyle habits. (You can learn more about the Whole Life Challenge by watching the video here.)

Once you watch the videos, you can join my team here: http://www.whole.lc/wlc1709/pt/crossfitsaved. For eight weeks, starting on September 16th and ending on November 10th, we’ll work on all the areas of our well-being—like nutrition, stretching, exercise, for starters.

The Whole Life Challenge is basically a game that challenges us to “try on” a whole life of health and fitness for eight weeks. As a team, we can win points and lose points (hopefully we’ll win more than we lose). And the prize is … Well, it’s who you are on November 10th.

I hope you’ll watch the videos and join my team. In fact, I WANT you on my team!

Watch the video: https://www.youtube.com/watch?v=xbicemIo-Sk

To join my team: http://www.whole.lc/wlc1709/pt/crossfitsaved

Our Team’s name: CrossFit Saved


Upcoming Events

Whole Life Challenge

September 16th to November 10th

$39

WOD at the Park

September 9th 9am


Workout of the Day

“Row to the Bar”

For Time

1000m Row 

15 Burpee Pull Ups

800m Row 

15 Burpee Pull Ups

600m Row 

15 Burpee Pull Ups

400m Row 

15 Burpee Pull Ups

200m Row 

15 Burpee Pull Up

Powered by Bird

Tuesday 8/29/17

Upcoming Events

Whole Life Challenge

September 16th to November 10th

$39

WOD at the Park

September 9th 9am


Workout of the Day

6 Rounds

40s On-20s Rest

1-GHD Sit Ups

2-Overhead Squats

3-10m Shuttle Sprints

Monday 8/28/17

Upcoming Events

Whole Life Challenge

September 16th to November 10th

$39

WOD at the Park

September 9th 9am


Workout of the Day

3-3-3-3-3

Power Snatch

Saturday 8/26/17

Upcoming Events

Whole Life Challenge

September 16th to November 10th

$39

WOD at the Park

September 9th 9am


Workout of the Day

“Steph”

1000m Row

60 Push Ups

20 Power Cleans

Friday 8/25/17

Upcoming Events

Whole Life Challenge

September 16th to November 10th

$39

WOD at the Park

September 9th 9am


Workout of the Day

“TBD”

AMRAP 20

1.5 Mile Run

Max L-Pull Up

10 Physical Skills

Our Guide To Fitness-Part 1

Have you ever thought about why CrossFit works? Yes you come in and you sweat, you learn new movements, you lift big weights… But do you know why that works?

At the core of CrossFit we are trying to make you the fittest version of yourself possible.  And we found that 3 principles best guide us in developing your fitness.

In part 1 we are going to go over the 10 Physical Skills and how they relate to our workouts.

Principle 1-10 Physical Skills

To be considered fit we believe you should be well balanced in all of these physical skills.  If you are lacking just one, you are fit but not as fit as you could possibly be.

 

1-Cardiovascular/Respiratory Endurance (Your ability to breathe)

2-Stamina (Ever run out of energy during a workout?)

3-Strength (Someone say deadlifts?)

4-Flexibility (How’s those splits coming?)

These first 4 come specifically from Daily Training.

Each time you run a 400m interval, your ENDURANCE and STAMINA increases. When you lift a barbell for back squats, your STRENGTH increases. When you spend 10 minutes after your workout stretching, your FLEXIBILITY increases.

The best way to improve these first 4 is to be consistent with your training daily, weekly, monthly, and yearly.

 

Lizard

5-Coordination (got double unders?)

6-Agility (can you jump and land quickly?)

7-Balance (falling on lunges or split jerks?)

8-Accuracy (how’d that wall ball taste?)

These next 4 come specifically from practice and take a focused effort while not yet fatigued. 

This is how we build new skills like double unders, pistol squats, wall ball shots, etc. Chances are if you can’t do them while you are warming up and practicing the movements you will not be able to do it efficiently once the workout starts.

 

Matt

 

9-Speed (100m sprints)

10-Power (1 rep max power clean!)

These last 2 are developed through both practice and training.  They usually require some technique to make sure you are able to use your body correctly to elicit the most power or speed possible.

 

Beka

 

Get all the 10 of these involved in your program…and you will elicit ELITE LEVEL FITNESS!


Upcoming Events

Whole Life Challenge

September 16th to November 10th

$39

WOD at the Park

September 9th 9am


Workout of the Day

5-5-5-5-5

Push Press

Wednesday 8/23/17

Upcoming Events

Whole Life Challenge

September 16th to November 10th

$39

WOD at the Park

September 9th 9am


Workout of the Day

“NBS”

10-9-8-7-6-5-4-3-2-1

Front Squat

**30 Double Unders Between Rounds**

Tuesday 8/22/17

Upcoming Events

Whole Life Challenge

September 16th to November 10th

$39

WOD at the Park

September 9th 9am


Workout of the Day

Test 3

“Isabel”

For Time

30 Snatches