Team WOD!

Today's WOD is a bit different but has proved to be a lot of fun with our morning groups!

Glad to announce that Ben and Eric will be helping me with classes this fall! They are both great athletes and I know they will be excellent Coaches.

TEAM WOD!

Partner 1: Run 200m

Partner 2: Complete Max Reps of....
1st, 3rd, and 5th Rounds: KB Swings
2nd, 4th, and 6th Rounds: Pistols

-Partners Alternate between running and performing movements.

-While one partner runs, the other will perform max reps of the designated movement. Add up all reps between the partners. The goal is for highest reps in least amount of time.
-Each person will run 1200m (6x200m) and 3 Rounds of Max KB Swings and 3 Rounds of Max Pistols.

Magnesium....

I took notice to quite a few people telling me today that they don't sleep enough, feel tired throughout the day, etc...Everyone needs to evaluate whether you are getting enough Magnesium in your diet. I don't want preach everything I know about it because everything I know regarding it comes from Charles Poliquin.

Magnesium Deficiency!

Check out the above link to learn a bit about it and get on the track for recovery with more Mag! Make sure your in classes this week so I can add you to the new e-mail list! Have a great WOD everyone!

WOD: AMRAP in 15 Min
10 CTB Pull-Ups
20 HR Push-Ups
30 D.U's

FGB On September 18th!!!

Crossfit United will be having a FGB Event the 18th of September (Sunday). We will begin at Noon and keep going until 3. As of right now, we are in the works to have a grill so prepare to BYOM (Bring Your Own Meat)! Our particular FGB will be benefiting several foundations. Hope you can donate and I hope you can join in on the fun that Sunday!

FGB For CFU!!!

Today...
Strength: 5x1 Power Cleans

WOD: 5 Rounds
3 Cleans
20 Burpees

"Clean 15" and Today's WOD!!!

Clean 15!!!

Check this site out! Most of you might have noticed my "Nutrition Tip" on the board yesterday (Active Rest Day). These 15 items (with 2 exceptions in the corn and sweet peas) are the least likely to have high amounts of toxins/pesticides used to grow them. Lets take #1 Onions: Onions are great sources of Folate, Potassium, and Calcium. On the other end of the spectrum in Sweet Potato's (One of my absolute FAVORITES!): Sweet Potato's are great sources of beta carotene and Vitamin A! Take a look at these and see what recipe's you can derive from the "Cleanest" sources of Fruits and Veggies.


Today's WOD: 5 Rounds for Time
15 Deadlift (185/135)
15 T2B

Running "Fran" Today!

Don't let the WOD scare you! Everyone is capable of doing this WOD in fine style with the right scale! However, there is a heat advisory warning today so if you know you are going to the afternoon class, what should you do?........DRINK PLENTY OF WATER!!!!! It benefits you in more ways than one as far as recovery, workout performance, general health, etc....

Here is one of my favorite videos promoting Crossfit! Enjoy! (WOD is posted below!)

WOD: Running "Fran"
Run 400m
21 Thrusters
21 Pull-Ups
Run 400m
15 Thrusters
15 Pull-Ups
Run 400m
9 Thrusters
9 Pull-Ups

WOD/New Crossfitters!

Be sure that if you see someone new that you welcome them and make sure they feel comfortable in the gym. As we all know, it can be pretty difficult the first few times coming to a new gym!

WOD: 7 MIN AMRAP
10 OH Lunges (45/25)
5 Push Press (135/95)

New Week and Some New Trends....

I bet a lot of you are wondering what our new trends are going to be. First of all, I will be posting PDF articles pertaining to fitness and nutrition up at the gym :D This will allow for a bit more knowledge to be tossed into our WOD's as far as tech and mobility work so I will know who's reading the material I provide. Second, I will be posting tech videos ever day or so on the blog so if the website says to check the blog, I suggest doing so. Some of the vids will be serious as far as coaching points, and some might not be.....

Today's Selection, Kipping Pull-Ups. A lot of people have been struggling with the push-away at the top of the bar as well as recycling the momentum stored.

WOD: 6 Rounds
7 HSPU
14 Pull-Ups