Turkey Day

Everyone have a wonderful Thanksgiving. This is time to be with friends and family, enjoy the day and the good food that will nourish our bodies.

Will's Wisdom

Weekend Mobility and Recovery WOD

You will need a lacrosse ball or foam roller

Laying on your ball and rubbing out those sore muscles

1. Roll on you ball for 10 minutes

2. Mobility drills scorpions front and back x10, leg raises x10, shoulder circles and rotations x20

air squats x20, mountain climbers x20

3. Jog for 2 - 3 minutes

4. Push Ups 10 reps every 60 seconds for 5 minutes

5. 50 Double Unders or 100 singles

6. Stretch for 10 minutes- quad stretch against a wall, stretch your calves against a wall as well, hip and glute stretch on the floor, shoulder stretches should be while holding a pole.

All these drills and movement should be done at a very moderate pace, just enough to get a little sweat going.

Michael Johnson 400m world record: 43.18

Rogue Fitness Crossfit Gahanna- DT

CrossFIt - Benchmark workout - "Fran"

CrossFit Total - Dave Lipson, Jason Khalipa and Dave Castro

Jordan motivational

Ring Dips Preview

The World's Strongest Child and Me | World's Strongest Kid | Channel 4

CrossFit Memphis Gain Muscle

CrossFit Ramstein - Concept 2 Rowing Machine

Versus Momentum Promo

Hang Snatch

MobilityWod: Mobility, I has It

MobilityWod: Mobility, I has It: "Welcome back Mobile Hoards!Some of the gains you all have made this week are impressive. Good work.We are going to start to get a little mo..."

How to Master the Kettlebell Snatch

PVC Snatch Progression

CFJ_Starrett_UpperBodyMaintenance.mov

Pose Running - Cross Fit Wheel Analogy

CFF Certification

This weekend I went down to Austin for the CFF Certification. I must say that this was the best cert I have ever been to. My knowledge for strength, conditioning and fitness has increased dramatically. I had alot of fun this weekend it felt just like football camp when you were younger, I felt like I had to impress the coaches for every time we did drills or in the class room. I learned alot about strength and speed, this will carry over to my crossfit programing and programing for my kids.

Skins Compression Sportswear

This how Rylee talks

Clean Progression

CrossFit Games 2010 Adidas Commercial

What is CrossFit

My week and weekend

This past week was very long Grant and I attempted all the crossfit games workouts to match up where we were as crossfitters and let me just say we need to work on some things. We have 8 months until sectionals and all I can say is we will be making regionals next year there is no doubt in my mind.

This weekend was nothing but family and wife time me and the misses went to austin and ate dinner on the lake it was much needed after a long week of work and workouts.

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http://www.addthis.com/bookmark.php?v=250&username=xa-4b70796c2e7dc232

Tough Week Finish Strong

Whats up crossfitters its been awhile since my last post, I apologize for not being on top of things. I would first like to start out by saying everyone is working really hard , I have no doubt that the goals yall have set for yourself will be accomplished. Second lets talk about Fridays workout Randy it is a hero WOD 75 snatches M-75, W-45. I have posted a video of the wod and a video of Chad Vaughn a Olympic Weightlifter. Maybe you can get an idea what the snatch should look like.

Chad Vaughn Olympic Weightlifting Exhibition

CrossFit LAPD SWAT "Randy"

Wednesday WOD

This workout is going to be Nasty , now this isn't capped but I want everyone to set a time they would want to get in this wod. Whatever time you pick for yourself stick to it no excuses. OH Squats is a big weakness in the gym what a perfect way to work on it. Lets storm through this one like we do all the others. Good Luck tomorrow and have fun.

Learning The Butterfly Pull Up

Overhead Squat - Bodyweight x 15 reps

Fathers Day

Started off the day with a great breakfast at 9 then went to church at 11 the discussion was a good one a real eye opener for Micah and I. We then went to the water park in Temple, Rylee had a blast she loves slides and water. Did a little yard work had a great dinner. I felt very blessed and loved from my family.

Post about your fathers day?

Kong

Dinner Last Night

Grilled chicken with zucchini and yellow squash

Wednesday's WOD

Excellent job to the 5,6, and 7 am classes. Everyone is starting to find higher intensity levels during workouts, can't wait to see how fast yall can move through workouts in 2 or 3 months one word BEAST. If you are serious about competing and want to be the fittest then don't forget to put on your goal list crossfit sectionals in 2011.

mondays meals

4:30 am weight gain protein shake

6:30am apple and spark

8:00am protein bar

10:00 am handful of almonds

1:00 pm 3 four oz tilapia filets , 2 cups of baby spinach, half of a squash and half of a zucchini

Pre workout creatine

post workout 30 grams of whey protein

Mondays WOD

5 RM Thrusters. GO BIG OR GO HOME

Thursday WOD

Team Row

Everyone killed this workout, when we team up everyone gets really competive and that gets me all fired up. Friday should be a great workout I want to make sure everyone pushes hard and lets try not to fall on the ground afterwards, lets walk around when you finish that way you know you destroyed it.

Tuesdays WOD

Great job everyone on todays workout, it was little different doing burpee's then going to a power clean and press who would of thought that combination could of happened. Oh wait this is crossfit anything can happen.

What I ate today

What I at today

4:40 am protein shake
7:45 am 4 slices of turkey, 10 baby carrots, 5 strawberries, 1 string cheese stick.
preworkout creatine and water
postworkout 2 cups of 2% milk
1:00 pm a bowl of mixed tuna and apples
2:30 protein bar

Burpee to Clean to Press (135 lbs)

CrossFit Mobility & Recovery Certification

Went to Austin today and got my mobility and recovery certification, I learned alot about mid line stabilization and flexibility and how these things can help movement and how you perform in a wod.

Dumbell Snatch tri-panel