The good ol’ C+J is coming along, fellas. Great job! Here’s a couple action shots of two of our competitions, Stephanie & David, from this weekend at the Rumble in the Jungle @ CrossFit Papio! Thanks to CrossFit Papio… Read more »
One of the many things we did on our Vala’s bonfire adventure! We’re coming up on the last few 1RM’s for the month. So, why all the testing? This is our chance to see where we stand AND since… Read more »
Today is the day to work on them jerks, them DU’s, and them Swings. We’ve got a month’s worth of benchmark numbers to find so that we can do some fun percentage work in the following months! Also, stay… Read more »
Either David is coaching Tony or he’s checkin’ out his butt… …David? Strength/Skill 20min to find a 1RM Back Squat MetCon Max Effort 500m Row for time Use these both as benchmarks. We will come back… Read more »
What was once a challenge becomes easier with time, patience and practice. Look at Ashley flying onto the box during the Challenge WOD earlier this week.
Challenge WOD 4
3 Power Cleans (95/65)
6 Push ups
9 Down ups
*1min rest between
*Pick up where you left off
*Sprint: tng cleans
Optional Buy Out
*Intervals help to preserve high intesnisty and consistency. This will also give you a picture of what energy system you are least proficient in (phosphocreatine, glycolytic, and oxidative). If your numbers drop somewhere in the 3 rounds, it is a good indicator of where you should be spending more time.
*Also because these are intervals we are able to improve fat burning.
*You might have heard of HIIT and the benefits of HIIT? This is that!