Archives for Oct,2016

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Happy Halloween

Skill/Strength: Strength
Bench Press
3 x 5 @ 85% of 1RM (add 5 lbs to last completed set)

WOD: Conditioning
10 Thrusters (135/95#)
50 Double Unders
8 Thrusters
40 Double Unders
6 Thrusters
30 Double Unders
4 Thrusters
20 Double Unders
2 Thrusters
10 Double Unders

Finish: Midline
2 x Weighted Plank Holds

HalloWOD Hopper

WOD: Unknown
Each athlete will pick at least one exercise from the pumpkin

The athletes will be allowed to place at least 2 exercises back in the pumpkin

The coach will determine the rep scheme after the exercises are selected (e.g. 31 reps of each exercise)

Free t-shirt for the best costume!!!


Skill/Strength: Strength
Shoulder Press
3 x 5 @ 50% of 1RM

WOD: Conditioning
6 RFT of:
24 Squats
24 Push Ups
24 Walking Lunges
400m Run

Finish: Midline
Tabata Sit Ups

U.S. Army Staff Sergeant Edwardo Loredo, 34, of Houston, Texas, assigned to the 2nd Battalion, 508th Parachute Infantry Regiment, 4th Brigade Combat Team, 82nd Airborne Division, based in Fort Bragg, North Carolina, was killed on June 24, 2010 in Jelewar, Afghanistan, when insurgents attacked his unit with an improvised explosive device. He is survived by his wife, First Sergeant Jennifer Loredo; his daughter, Laura Isabelle; his stepdaughter, Alexis; and his son, Eduardo Enrique.

Mobility Workshop


Mobility is a broad concept that comprises joint range of motion (ROM), muscular tension, soft tissue and joint capsule restrictions, adhesions, tendon resilience, neuromuscular coordination, proprioception, the biomechanics of positioning, and knowledge of the proper form for a movement. It includes stabilization, too, created by muscular balance and strength–particularly core strength to protect the spine–and ligament tautness.

What does mobility have to do with CrossFit?

Mobility exercises help us move our limbs through their full range of motion, eliminating restrictions and improving our ability to attain optimal positioning during movements. Increased mobility means reduced injury, greater ability to achieve proper form in the set-up and to sustain better form during a movement which, we know, translates into greater power output and more productive workouts.

What is the difference between stretching and mobility?

Stretching only focuses on lengthening short and tight muscles. Mobilization, on the other hand, is a movement-based integrated full-body approach that addresses all the elements that limit movement and performance including short and tight muscles, soft tissue restriction, joint capsule restriction, motor control problems, joint range of motion dysfunction, and neural dynamic issues. In short, mobilization is a tool to globally address movement and performance problems.

Why joint mobility is so important?

Easy answer- it’s important because you perform better in life!

Welcome Back Coach!!!
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