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CrossFit Kids Hope.CrossFit.com The 2013 CrossFit Kids Elementary Curriculum is now available in the CrossFit Kids store. Warm-Up/Skill – Varsity, Junior Varsity and Novice: 3x or 5:00 5 perfect squats => bear crawl => 5 perfect squat...
CrossFit Kids Hope.CrossFit.com The 2013 CrossFit Kids Elementary Curriculum is now available in the CrossFit Kids store. Warm-Up/Skill – Varsity, Junior Varsity and Novice: 3x or 5:00 5 perfect squats => bear crawl => 5 perfect squats => basic dot drill x 10 => 5 perfect squats => 10 one-legged side-to-side hops, each leg => 5 perfect squats => 15’ handstand walk Elementary and Preschool: 3x or 5:00 5 super-slow squats => bear crawl => 5 super-slow squats => basic dot drill x 10 => 5 super-slow squats => 10 one-legged side-to-side hops, each leg => 5 super-slow squats => 2 wall walk-ups WOD – Varsity: 3 x 5:00 AMRAP, rest 2:00 in between 7 dumbbell hang squat cleans, 35#/25# 7 dumbbell push presses, 35#/25# 40-meter shuttle (4 x 10-meter) Junior Varsity: 3 x 5:00 AMRAP, rest 2:00 in between 7 dumbbell hang squat cleans, 25#/20# 7 dumbbell push presses, 25#/20# 40-meter shuttle (4 x 10-meter) Novice: 3 x 5:00 AMRAP, rest 2:00 in between 7 dumbbell hang squat cleans, 20#/15# 7 dumbbell push presses, 20#/15# 40-meter shuttle (4 x 10-meter) Elementary: 2 x 5:00 AMRAP, rest 2:00 in between 7 dumbbell hang squat cleans, unloaded-5# 7 dumbbell push presses, unloaded-5# 25-meter shuttle (2 x 12.5-meter) Preschool: 5:00 AMRAP 5 dumbbell hang squat cleans, unloaded 5 dumbbell push presses, unloaded 20-meter shuttle (2 x 10-meter) Cooldown/Skill – Varsity, Junior Varsity and Novice: 5:00 Planche practice Elementary and Preschool: 5:00-10:00 Headstand and frog stand practice
25 minutes ago
AM (Moderate) 1. Snatch 3/35% 1/50% 1/62.5% 1/72.5% 2×3/with 15-30sec cluster/80% 2×2/with 20-40sec cluster/85% 2. Clean & Jerk 3/35% 1/50% 1/62.5% 1/72.5% 2×2/with 15-30sec cluster/80% 2×2/with 20-40sec cluster/85% 3. Snatch Balanc...
AM (Moderate) 1. Snatch 3/35% 1/50% 1/62.5% 1/72.5% 2×3/with 15-30sec cluster/80% 2×2/with 20-40sec cluster/85% 2. Clean & Jerk 3/35% 1/50% 1/62.5% 1/72.5% 2×2/with 15-30sec cluster/80% 2×2/with 20-40sec cluster/85% 3. Snatch Balance 1-1-1-*1 4. Overhead Squat Supports 5-5-5-5-*5 PM (Heavy) 5. Front Squat 3×1 90% or more, 3×3 / 85% 6. Jerk Dips 3×3 / 100%+10kg 7. Clean 3×2 / 85%, 3×3 / 80% 8. Snatch Deadlift 5×3 / 100% 9. Triceps 5×10 10. Core
26 minutes ago
AM In 30min: B. Power Clean + Push Press –MTR- (TAG) 5×3+3 Deadlift -MTR- 5-5-5-5-5 Pendlay Row -MTR- 5-5-5-5-5 5min Distraction 5min Static Stretch PM Warm-Up 1k Row Row 1,000-750-500-250-500-750-1,000m Rest 1:1 Cool Down 1k Row
AM In 30min: B. Power Clean + Push Press –MTR- (TAG) 5×3+3 Deadlift -MTR- 5-5-5-5-5 Pendlay Row -MTR- 5-5-5-5-5 5min Distraction 5min Static Stretch PM Warm-Up 1k Row Row 1,000-750-500-250-500-750-1,000m Rest 1:1 Cool Down 1k Row
26 minutes ago
Day 2 Chain Back Squat: 5×4/60% Bench: 1-2×1/85-95% Band Sumo Deadlift: 5×4/60% 2 Back Exercise 2 Core Exercise Hamstrings Low Back Abs
Day 2 Chain Back Squat: 5×4/60% Bench: 1-2×1/85-95% Band Sumo Deadlift: 5×4/60% 2 Back Exercise 2 Core Exercise Hamstrings Low Back Abs
26 minutes ago
About 10 years ago in Sweden, Håkan Andersson was one of the organizers to a private seminar in Stockholm. I was invited of course because it was on overtraining, but could not attend the set of presentations by the top people in the spo...
About 10 years ago in Sweden, Håkan Andersson was one of the organizers to a private seminar in Stockholm. I was invited of course because it was on overtraining, but could not attend the set of presentations by the top people in the sport. Information from Marco Cardinale, Tapani Keränen, Henk Kraaijenhof, Mehis Viru, Atko Viru, and Dave Clark was outstanding, but how many other resources were like this not being shared? I decided to do something this summer, and commissioned the Kinetics Manual so it could create a nice compendium of all the cream from coaches and top therapists. We need more of this in our field as the quality of information is dropping, but after getting a sneak peek it is likely to be one of the best resources I know. I requested a few copies for a few coaching friends, and I suggest getting a copy to see what some great people are doing around the globe.
about 2 hours ago
Hang power clean 3-3-3-3-3-3-3 reps Post loads to comments. Compare to 101118. Enlarge image SnoRidge CrossFit. "Training the Brain" by Chris Cooper, CrossFit Journal article [pdf]...
Hang power clean 3-3-3-3-3-3-3 reps Post loads to comments. Compare to 101118. Enlarge image SnoRidge CrossFit. "Training the Brain" by Chris Cooper, CrossFit Journal article [pdf]...
about 2 hours ago
Snatch Grip Squat press 3,3,3,3,3reps Post results to comments
Snatch Grip Squat press 3,3,3,3,3reps Post results to comments
about 2 hours ago
Wednesday WOD Gymnastics Strength Handstand Push-ups (Or variation) Max reps x3 - 2 minute rest in between Record Total reps and Kind of Hnd.PU WOD OHS (95/65) 20 Double Unders (Singles x3) Pull-ups 10-9-8-7-6-5-4-3-...
Wednesday WOD Gymnastics Strength Handstand Push-ups (Or variation) Max reps x3 - 2 minute rest in between Record Total reps and Kind of Hnd.PU WOD OHS (95/65) 20 Double Unders (Singles x3) Pull-ups 10-9-8-7-6-5-4-3-2-1  
about 3 hours ago
I’m about to lose my Tough Mudder virginity Everybody remembers their first time… In early February, my phone rang, it was my friend Dean, “Hey Malcolm,  thinking about putting a team together for Tough Mudder – y...
I’m about to lose my Tough Mudder virginity Everybody remembers their first time… In early February, my phone rang, it was my friend Dean, “Hey Malcolm,  thinking about putting a team together for Tough Mudder – you in?” “Umm… What? Tough Mudder? When is it? Where is it? Oh, okay, well, yeah…sure” I chalked this up as one of these ideas that friends have but never come to fruition. A few hours later, the phone rang. Dean again. “Hey Malcolm, I just registered our team – sign up now!” I signed up. I did not panic tried not to panic.  I wasn’t entirely sure what Tough Mudder actually was. I knew it was some grown-ups obstacle course, known as  “Probably the Toughest Event on the Planet” and designed for the British Special Forces. Anything designed for any “special forces” has to be on the borderline of insanity. So in order to prevent a full on anxiety attack, I took the “Tough Mudder: Are You Ready Quiz?” which turned into a great way for me to exaggerate my personal strengths and downplay what scares me (snakes and heights, mostly). I scored 92/100. I was feeling rather confident at this point. Don’t get me completely wrong, as a former rugby player, I still maintain a semi-occasional fitness routine. I can do a respectable amount of pull-ups and bench press my body weight. I was starting to think how Tough can this Mudder really be? Then I watched the videos . A 10-12 mile course with 20-25 obstacles? Running through electric shocks and fire? Jumping into freezing cold water? Rolling around in the mud? Climbing up ropes?  Crawling through dark (and scary) caves? Hmm… I paid for this? And there is a Death Waiver to sign? Just great. I still had about 4 months to not only train but learn everything about Tough Mudder. The obstacles, the operations, the event, who participates, who doesn’t, what to wear, how to train – I wanted to know it all. Fortunately for me, there is plenty of information on Tough Mudder, especially on the magical portal that is YouTube. In addition to the thousands of cat videos (which are awesome – my personal favourite), there are tons of videos on Tough Mudder. Everything from event preparation and recaps, training programs, testimonials, race-day nutrition, tips & tricks and much more. I spent hours watching (and studying) Tough Mudder. Focusing on the obstacles,  from how to beat them, to the names, which ones are easy, which ones provide the biggest challenge, and how many beers are included in the registration fee. I also dumped the semi-occasional from my fitness routine, mixed in some hill sprints, stair runs and did my best to stay away from the beer and wings. I’d be lying if I was to say I completely cut out the junk food. But for the most part (friend’s birthdays are hard to avoid) I focused on eating healthy, and training hard. Despite busy schedules, my team got together once a week and whether it was in the weight room, or during hill sprints, we pushed each other outside of our comfort zones. My official start time is 12:20pm this Saturday, June 22nd. With only a few days left until I make the short trip to Whistler, my initial fear has turned into excitement! Between studying the course and all the hours sweat equity – I know I am ready!!
about 3 hours ago
“Why do you ask so many questions in class, Scott? You look like a fool who knows nothing.” To my classmate I replied, “But I DID know nothing about the topic. We all did, until I asked the question and got an answer. I...
“Why do you ask so many questions in class, Scott? You look like a fool who knows nothing.” To my classmate I replied, “But I DID know nothing about the topic. We all did, until I asked the question and got an answer. I’d rather be foolish for the minute that I ask a question, than foolish for a lifetime of not having had learned the answer.” Family and friends would not understand why I poured through stacks of unrelated books: biochemistry, motor science, neuroscience, mechanics, nutrition, endocrinology, movement therapy, cognitive psychology, immunology. I didn’t understand why my health had suffered so much when others, with seemingly worse lifestyle habits, had not. When I couldn’t ask questions, when no one was available to teach me, I went off exploring on my own. Many answers didn’t reveal themselves, but the exploration did teach how to ask better questions than before I had begun. The journey taught me how to explore a topic: 1. without judgment, master an understanding of the basics; 2. without expectations, allow for your brain to integrate it with what else it had learned; 3. with patience, await for the solutions, or new higher quality questions, to bubble to your consciousness during unrelated activity; 4. and with diligence, apply the material throughout life, even when your audacious ideas seem new and unfounded. Whenever I research a new project, the above works most of the time (other times, I remain stumped for a time). But inevitably, if I throw ingredients into my brain, a recipe will unfold. Ideas will come. People will shake their head at their craziness, and I will carry out my idea anyway despite my craziness. Your brain holds a magical black box, where knowledge doesn’t accumulate; it expands, connects and multiplies. Feed your brain, and you will create ideas you had never before imagined. A single article, book or interview with a field expert, could be the catalyst which changes your perspective forever, as your mind will concoct a new, higher quality question from it. Life is a curriculum you get to design yourself, selecting the courses you want to study by the questions that you ask. Flex your brain. Challenge your mind with new weight, and move it in curious directions. It may seem random, and people may chide your whimsical exploration. At first they’ll ask you why you’re bothering to study what interests you, but then later, others will ask you how you managed to learn so much about it. Very Respectfully, Scott Sonnon www.facebook.com/ScottSonnon
about 9 hours ago