Last week Rich hit some big time PRs. In case you haven't gotten one yet a PR is a Personal Record. Rich went from a 199 on Tabata Something Else to a 257. He also was able to complete the heavy deadlift/burpee workout at 255, just 20lb off of RX weight. I know now that he will be doing RX if we hit that one again. Congratulations on the huge improvements Rich! Keep up the good work and I'm sure there is a lot more where that came from. Today's… read more →
Pose running is a method of running more efficiently. Efficiency means running with less energy expenditure and risk of injury. The basic concept of the Pose Method is to run on the balls of the feet and to use gravity to your advantage by simply pulling your feet off the ground instead of driving them out the back. Also, avoid heel strikes as they send large impact forces up the leg that jolt the lower extremity and back. Think your shoe is responsible for reducing impact? Think again… Today's Workout… read more →
Today's Workout Fran 21-15-9 95/65lb ThrustersPull-ups Post times to comments. Do work.
Noon tomorrow. Fran. It's on. Today's Workout Squat Clean 1-1-1-1-1-1-1 Post loads to comments.
This Saturday starting at 12 noon CrossFit Goodland's first workout challenge will take place. Please try to make it in to try your first Fran in a great atmosphere. If you can't make it we can reschedule, but I'm hoping to get as many of you as possible together for two reasons: 1) It makes attaining and maintaining high intensity (read raging) easier. 2) We are a community, and I want everyone to start getting a chance to know each other. Today's Workout: "Tabata Something Else" Complete 32 intervals of… read more →
Though many of our workouts are short and intense, we still receive a great aerobic endurance conditioning benefit. Why is that? You may ask. In performing a short workout we create an "oxygen debt" that must be paid back even after the workout stops. You may have noticed that you breathe harder for a while after a WOD, but did you also know that your metabolism is operating at a heightened level and your body is working to become better at utilizing oxygen to create energy? Check out this article from… read more →
Developing shoulder strength and flexibility is a must for the functional athlete. The shoulder is technically a "ball and socket" joint, but it is definitely not as supported as the deep socket in your hip. The tradeoff for stability is a larger range of motion, of which the shoulder has a wide degree. Strengthening the muscles supporting the shoulder girdle, including the infamous rotator cuff, will limit shoulder injury which is relatively common in athletics. Today's Workout Shoulder Press 3-3-3-1-1-1 Post loads to comments.
Michael Collins' Pose running seminar at CrossFit Pacific Coast was fun, and I think we all learned a lot. Seeing the video before and after footage of all the participants was awesome. This week I bet you can guess whats going to be worked on in a lot of the WODs. The basic idea behind Pose is to run on the balls of the feet, and to use gravity and proper mechanics to maximize running efficiency. Today's Workout: 7 Rounds for Time 95lb Power Snatch, 7 Reps95lb Snatch balance, 7… read more →
Today I'm heading down to CrossFit Pacific Coast for their Pose Seminar. It starts at 1 so Olympic Lifting is cancelled for today. The 12 class is still on however. Today's Workout 21-15-9 Ring Dips24" Box JumpKettlebell Swing (2 Pood/1.5 Pood) Post times to comments.
Today's Workout Complete as many rounds as possible in 20 minutes of: 95 pound Thruster, 5 reps95 pound Hang Powercleans, 7 reps95 pound Sumo Deadlift High-pull, 10 reps