Mid Week Already!
Don't forget about this weekend's FGB 6! Sunday, at Noon, we will start heats to FGB! There will be NO SATURDAY MORNING CLASS!!!
WOD: For time...
10-8-6-4-2 Deadlifts (Heavy)
-After each deadlift set, perform 1 15ft Rope Climb. Time stops when feet hit the floor/mat after last rope climb.
Wednesday, September 14, 2011
Tuesday, September 13, 2011
Good Tuesday to Everyone!!!
Hello Everyone! Please don't forget about FGB-6 on Sunday, September 18th at Noon! You do not have to take part in the WOD but I would love a good turn-out! I believe we will have a grill but I will know more details before Friday!
FGB-6 Team Crossfit United!
FGB-6 Team Crossfit United!
Health Fun Facts: Missouri is an EXTREMELY polluted state! Up your Glycine to help! No more than 5g ( usually have 2-3g per day). If you want to know more, contact Scott or Nate at Columbia S&C!
Strength: 5x3 Weighted Pull-Ups
WOD: 3 Rounds
50 D.U's
30 OH Lunge w/ Plate
10 T2B
Monday, September 12, 2011
Coming Soon To A Box Near You! (If your in Columbia!)
I had an excellent phone consult with Nicki Violetti (NorCal S&C and wife to Robb Wolf) and she gave me some great ideas for our box to expand and grow to be the best it can be! These changes will include on-ramps, changes in schedule, etc...Stay Tuned!
WOD: 4 Rounds for Time
Run 400m
15 Thrusters (95/65)
15 Pull-Ups
WOD: 4 Rounds for Time
Run 400m
15 Thrusters (95/65)
15 Pull-Ups
Wednesday, September 7, 2011
Double Max!
New Trainer: Eric Skibinski!
For those of you who do not know, I will be adding Eric as a member of the Coaching Staff at Crossfit United! He is a great Coach with a lot of ambition to refine his skills and help you along your way to achieving goals. Check out his bio on the site!
WOD: Establish your 1-Rep Max on Front Squat (3 Attempts)
Then, using 50% of your Front Squat Max, perform as many repetitions on Front Squat as possible. Your score is the Total Weight from your 1-Rep Max + Total Reps from your 50% Max Out.
For those of you who do not know, I will be adding Eric as a member of the Coaching Staff at Crossfit United! He is a great Coach with a lot of ambition to refine his skills and help you along your way to achieving goals. Check out his bio on the site!
WOD: Establish your 1-Rep Max on Front Squat (3 Attempts)
Then, using 50% of your Front Squat Max, perform as many repetitions on Front Squat as possible. Your score is the Total Weight from your 1-Rep Max + Total Reps from your 50% Max Out.
Tuesday, September 6, 2011
Hope you Had Great Holiday Weekend!
Hey Crossfitters!
I hope you all had a great weekend! Let's get back in the box and do some solid work this week! Thanks to all those who came out yesterday evening to get a WOD in! You guys did great!
WOD: "Annie"
50-40-30-20-10
Double-Unders
AbMat Sit-Ups
I hope you all had a great weekend! Let's get back in the box and do some solid work this week! Thanks to all those who came out yesterday evening to get a WOD in! You guys did great!
WOD: "Annie"
50-40-30-20-10
Double-Unders
AbMat Sit-Ups
Friday, September 2, 2011
New Moves and Change in Schedule for the Weekend!!!
ATTENTION!!!!! Tomorrow's morning class is moved to 9AM!!! Coach Eric Will Be Teaching!
Labor Day (Monday) Hours: 5pm Class & 6pm Class!!!
Today's WOD features Single-Arm Thrusters. Don't worry, its not a huge difference from movement patterns we have already gone over and we will make sure the correct weight is used!
WOD:
Row 500m
Then, perform 5 Rounds of....
8 Single-Arm Thrusters ea. Arm (24k/12k)
8 Burpee Box-Jumps
Labor Day (Monday) Hours: 5pm Class & 6pm Class!!!
Today's WOD features Single-Arm Thrusters. Don't worry, its not a huge difference from movement patterns we have already gone over and we will make sure the correct weight is used!
WOD:
Row 500m
Then, perform 5 Rounds of....
8 Single-Arm Thrusters ea. Arm (24k/12k)
8 Burpee Box-Jumps
Thursday, September 1, 2011
Active Rest Day and ROM!
Build Up Your Shoulders!
Check this link out above! For those of you who don't, I highly recommend a subscription to the Crossfit Journal. It has new material daily and from various sources, not just pure Crossfitters. The above article is one of the best I have read as far as importance of building up your shoulder. I will have a copy printed up and at the box!
Get in and work on ROM and recovery today! Congratulations to Chris Wolf who got his first pull-up(and series of pull-ups for that matter) this morning! He said "It just felt right so I did it!" Who knows what could feel right for you today at the box!!!
Check this link out above! For those of you who don't, I highly recommend a subscription to the Crossfit Journal. It has new material daily and from various sources, not just pure Crossfitters. The above article is one of the best I have read as far as importance of building up your shoulder. I will have a copy printed up and at the box!
Get in and work on ROM and recovery today! Congratulations to Chris Wolf who got his first pull-up(and series of pull-ups for that matter) this morning! He said "It just felt right so I did it!" Who knows what could feel right for you today at the box!!!
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