We will be hosting the CFSD Rowing and Jump Rope Clinic on September 18 from 10:30AM-2PM. Sign up here!
Interested in CrossFit? Join our next CrossFit 101 and see what it's all about at an affordable price. The next CrossFit 101 is from Monday, Sept 13- Thurs, Sept 23. Classes will be every Mon through Thurs from 6:30-8PM. Sign up here! Registration closes Friday, September 10!
If we were to add another class somewhere between the hours of 7AM and 4PM, what time would you want it to be? Post your thoughts in comments. (Great suggestions so far on times for classes...keep em coming!)
Have you completed your final test for the Dip Challenge? Make sure you do so that we can determine who the winner of August's Dip Challenge is!
WOD
Push Press 1.1.1x3
Then 3 rounds of:
Farmer’s Walk from gym door to 10m sidewalk line and back (2pd/1.5pd per hand)
10 HSPUs
15 Chest to Bar pullups
Notes:
Push press “clusters” mean to do 1 rep, rack it for 10 seconds, do 1 more rep, rack it for 10 seconds, then do 1 more rep. That’s one set. You’ll do 3 total sets, resting as needed between sets. Increase the weight from set to set if able. Expect to be able to slightly more than your 3RM but slightly less than your 1RM for these clusters.
For the farmer’s walks stage your weights by the door. They should be heavy so it’s ok to set the weights down and pause briefly as your grip starts to go.
How vertical is your handstand?
Ron I LOVE it! Let's plan it.
Aush.....I miss handstands......
Posted by: susy | September 09, 2010 at 11:44 AM
Gymnasty 2.0
Warm Up, Shoulder DROM, Stretching, Knee series
Warm Up Planche Progression 1-3 sets
Planche Progression 3 sets ea.
WOD
3 rounds each
1) Ring Static Progression + 5 Tempo Seated MU
2) BL + 5 Tempo HeS RLL
3) FL + 5 Tempo HLL
Finish: 5-10 mins Bridge Work
Notes: Tempo is 3-1-3
Posted by: Aush | September 09, 2010 at 10:06 AM
One of the best ways to "fix" your handstand is to perform "Wrist Handstands".
To perform a wrist handstand you will walk into a handstand against the wall (stomach to wall). Once in a solid handstand attempt to get your wrists as close to the wall as possible. Whichever wrist is furthest from the wall is equal to your current capacity. This automatically does a few things:
Puts you in proper hollow
Opens your shoulders
Helps transition to a freestanding Handstand
One thing wrist handstands don't help is bent elbows. I'm sure these ladies were just tired at the end of a WOD but all three of the ladies pictured aren't as tall as they could be...you always want to be as tall as possible in a handstand. Of course as you tire or if you are genetically disadvantaged (like Mallorie) then your elbows will bend...
Posted by: Aush | September 09, 2010 at 09:59 AM
Marks Daily Apple is having a contest that is giving away a whole grassfed cow!!!!
http://www.marksdailyapple.com/have-a-picnic-win-a-cow-the-2010-grokfeast-challenge/
The group with the best paleo/primal picnic wins.
Rules
All food must be paleo/primal.
There needs to be some type of primal activity
Take lots of photos
I was thinking a park wod that had us throwing a bunch of heavy stones, sprinting, maybe even tug of war. Or something that involved me spearing a unicorn would be cool.
Posted by: Ron | September 09, 2010 at 09:34 AM