Sometimes when workouts like today come up we get frustrated and wonder why do I have to do this. Watch this video of Mikko Salo, who won the 2009 CrossFit Games and took 5th in the 2010 CrossFit Games to know why.
Today’s Skill / Strength
Dead Hang Pull Ups
Ring Dips
Today’s WOD: ”Annie”
50 – 40 – 30 – 20 – 10
Double Unders
Sit ups
Today’s Whiteboard:
Today’s Strength:
Back Squats
Today’s WOD:
5 RFT
5 Squat Cleans
10 Hand Stand Push Ups
Today’s Whiteboard:
If you have not met Julie then you have not meet one of the most energetic and caring people I know! Julie tore her Achilles Tendon earlier this year and has looked this challenge in the eye and said, “you will not win!” Still in a boot, she was still coming to the box to get her WOD on with minor modifications of course, but she did it! She continued to teach our awesome gymnastic skills class on Monday nights to some of our awesome athletes. She can do Chest-to-bar pull ups like they are a walk in the park, she can probably walk a mile on her hands, and to top it all off she just became the first woman in the muscle up club!!!! We are so proud of her and very thankful that she is apart of our CrossFit family! Thanks for all you do. You truly make our box a better place to be and you are helping so many people become better athletes!
Julie & Her Peeps
Coach Julie & Gymnastic Class
Julie WODing with The Boot
Also, If you have not taken the opportunity to check out the CrossFit Main Page ( crossfit.com ), I highly suggest you do! There is more information there than one person can take in and it will help make your CrossFit experience all that much better. You will be amazed at the number of people who are living the CrossFit lifestyle too. If you have not tried CrossFit you might ask yourself why.
I can tell you first hand that in all my years of Personal Training others, training myself, participating in competitive Olympic Lifting and Triathlons, I have NEVER been this strong, this fit, or this healthy! What is the program? Constantly varied movements done in almost complete randomness. I run, row and jump rope. I lift heavy weights, do kipping pull-ups, and body weight movements. I mix them up into as many different patterns as possible to test my fitness limits in a different way each day.
On the nutrition front…..I have done the “Body Building Diet” to drop the extra weight a bit faster (not something I would suggest). I have tried the low-fat method of madness with not great results. I always felt like there was still too much “junk” over my muscles. Now I eat lots of great things including: steak, fish, eggs, chicken, vegetables, fruit, nuts, and anything else my hunter gather ancestors could have gotten their little hands on. Do I also have some other goodies every so often. Yep. But because I eat good most of the time and work my tail off in the gym I can.
Are you waiting to check out CrossFit because you still are not so sure…..come on in and let us show you around! It is what you have been looking for. Besides the great results, we have the best people around! Hope to see you soon!
Today’s Skill
Muscle-Up Practice
Today’s WOD:
3 RFT
50 Jumps (18 in / 14 in above top of arm reach)
40 Air Squats
30 Sit Ups
20 Push Ups
10 Pull Ups
Spend two full days with Coach Jeff R. Tucker and his staff of coaches from CrossFit GSX learning, practicing, and applying the basic elements of gymnastics. Whether you are a novice or accomplished CrossFit athlete, our coaching staff will teach you the necessary skills and drills for applying gymnastic elements for your workouts and personal goals.
You will also learn how to safely teach, spot, and coach correct techniques for the gymnastic elements taught in the two day speciality certification. The recognition of incorrect form and cues for striving for perfect form will be indispensable as you work on your own drills or as you seek to teach others.
Jeff R. Tucker – or “Tucker” to those who know him – is the CEO and co-founder of Global Sports Xtreme (GSX) in Ft Worth, Texas and he has a passion for teaching gymnastics. He and his staff will delve into basic and intermediate gymnastic forms in a lecture setting followed by practical application. Skills will be repeated until the student has satisfactory understanding of how to learn, spot and teach such methods safely. You will also be taught how to scale the movements until they become second nature. You don’t merely attempt such moves, you LEARN them, and through repeated progression and persistence you gain great rewards.
Tucker’s goal in this speciality cert is NOT to make you a gymnast, but rather to aid CrossFitters in using gymnastics for strength development, core control, and WOD progressions. Result: the CrossFit community will become more engaged in using one of the foundational blocks for CrossFit workouts – Gymnastics.
You will be taught a wide variety of movements and techniques, including these and others:
What do you need to bring? Athletic attire and an adventurous attitude! We look forward to teaching all comers and all skill levels how these foundational gymnastic elements will increase your strength, your flexibility, and understanding on how gymnastics programing is part of Greg Glassman’s vision.
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