Stud Farm....
- Jumprope / Double Unders
- Sandbag Thruster (70 / 40)
- Lunge Jumps
- Ring Rows
- Ab-Wheel Roll Out’s /or Sit-ups with Ab Mat
- Kettlebell Suitcase Deadlifts. (71 / 53)
- Kenia rowing her heart out during FGB..
So in light of all the nutrition talk on the blog yesterday , I posted the most basic information to start with. CrossFit Journal 21 is a baseline for eating healthy, its tough in the beginning to have to weigh and measure everything, but once you get the hang of it and know how many blocks your eating you can eyeball everything and know your portion sizes by heart. What Ive noticed is portion size seems to be the killer with everyone. “Steve i eat healthy grilled chicken. brown rice, fruit!”… Then I see the plate and there is 3 cups of rice 4 chicken breasts and 20 strawberries. NOT GOOD… So start here post questions and i will be glad to answer them.
Deadlift
- 10-8-5-3
5 Rounds for time:
WOD
Power Clean
10-8-5-3
Met-Con
“Hellen”
3 rounds for time
1/4 mile
21 Kettlebell swings (53/35)
12 pull ups
6am class sunrise post WOD
Nancy flipping tires up in here!
Fight Gone Bad IV Fund Raiser Saturday Sept 26th at CrossFit IGNITE
WOW! SO the day is finally here!!. Were so excited. We are going to start 9am and start BBQin soon after… we don’t need no afternoon to BBQ haha. Were expecting everyone there to help coach and cheer on the people doing the workout. There will be one “coach” per person doing the workout. We are going to be going off in heats of 3 people per Fight Gone Bad. Cant wait to get started see everyone there tomorrow.
In this workout you move from each of five stations after a minute. This is a five-minute round from which a one-minute break is allowed before repeating. We’ve used this in 3 and 5 round versions. The stations are:
- Wall-ball: 20 pound ball, 10 ft target. (Reps) VIDEO
- Sumo deadlift high-pull: 75 pounds (Reps) VIDEO
- Box Jump: 20? box (Reps)
- Push-press: 75 pounds (Reps) VIDEO
- Row: calories (Calories)
The clock does not reset or stop between exercises. On call of “rotate,” the athlete/s must move to next station immediately for good score. One point is given for each rep, except on the rower where each calorie is one point.
Elisa nailing the tripple extention during her hang clean
OK everyone, tomorrow is Fight Gone Bad. Tina and I cant wait! Its gonna be a really fun morning and afternoon. Were hoping everyone makes time to hang out and stay around to BBQ and help out with coaching. Were hoping that everyone who participates has there own personal “counter” and motivator. Please bring down anyone you can there will be scaled versions of this workout down to the bare minimum, and it will give people an idea of what we do..
- KB swings (53/35)
- Battle Ropes
- Turkish Get Ups (53/35)
- Band Swimmers VIDEO
- Band Chops
- Tire Flip Jump
Deb representing!
Fight Gone Bad IV Fund Raiser Saturday Sept 26th at CrossFit IGNITE
FIGHT GONE BAD IS THIS SATURDAY!! We will be having a bbq hang out session during and after the event bring friends and family and a dish!
To Join the CrossFit IGNITE team, participate in the workout, and help fund raise click here.
- Cheeeeeeeeesssseeee!!!!
FIGHT GONE BAD IS THIS SATURDAY!! We will be having a bbq hang out session during and after the event bring friends and family and a dish!
To Join the CrossFit IGNITE team, participate in the workout, and help fund raise click here.
Congreats to Nancee and Kenia on completing their elements classes!!
Fight Gone Bad IV Fund Raiser Saturday Sept 26th at CrossFit IGNITE
FIGHT GONE BAD IS THIS SATURDAY!! We will be having a bbq hang out session during and after the event bring friends and family and a dish!
To Join the CrossFit IGNITE team, participate in the workout, and help fund raise click here.
Ok guys n gals looks like were moving into a power phase. We will combining power work with strength work to make us all the most efficient well rounded athletes on earth!! aren’t you pumped!! What is power? People have been asking this lately so here it goes. Scientific version; Power , sometimes referred to as “speed-strength” is your ability to overcome an external resistance by developing a high rate of muscular force.. HUH?!?! Basically if we both go to push press 200 lbs and it takes me 5 seconds to get the bar over head and you 15 seconds to get the bar over head, I have more “power” in that area. Power is moving weight as quickly as possible. Body weight power would be how fast you sprint for the breakaway in basketball, or in football its how quick you explode off the line when that quarterback yell out “HIKE!”. We hope that explained some to you.
How many Andrews' does it take to do a CrossFit IGNITE workout?
Fight Gone Bad IV Fund Raiser Saturday Sept 26th at CrossFit IGNITE
FIGHT GONE BAD IS THIS SATURDAY!! We will be having a bbq hang out session during and after the event bring friends and family and a dish!
