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Blogs and WODs

Mobility WOD

Every human being should be able to perform basic maintenance on themselves.

Pro Episode #11 – Bench Set Up Q&A w/ Laura Phelps-Sweatt- Pro-User Request
MobilityWOD
Hey Legion, Today’s episode comes to us an MWod Pro User request from Tyler Satnick. It just so happens that I was hanging out with some really, really good benchers. Here is their take on Tyler’s question. Keep the questions[…]
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Pro Episode #10 – Fixing the Shoulder Positional Fault/Tweak
MobilityWOD
I often consult with athletes that have just recently tweaked their shoulders but haven’t actually injured them. Sometimes we get a little zealous with a big lift or are messing around on the monkey bars or rings and simply mess[…]
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Pro Episode # 9 – Spinal Archetypes
MobilityWOD
Like the shoulder and the hip, the functional positions of the spine can be categorized into a few basic configurations. One of the goals we have in training athletes, is to create fluency across movements. This includes the spine. And,[…]
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Pro Episode #8 – Solving Problems of The Bike Part 2: Ankle Function
MobilityWOD
In Part 2 of this series, we take on common problems that we seen in the ankle function of our cyclists. The ankle continues sort of forgotten in the performance mix mostly because it makes so little fuss. In biking[…]
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Pro Episode #7 – Solving Problems of The Bike Part 1: Hip Function
MobilityWOD
This Mwod Pro series comes from users Kyle Norman and Joe Santos. We are going to try and address a question a week from our Pro users. One thing we know for sure is that athletes will start to look[…]
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May 24, 2013

Workout of the Day

NorCal Regionals start TODAY!! Remember that the gym will be CLOSED tomorrow to allow our coaches to be in Santa Rosa to cheer on Kirsten! Hope to see you guys there!

Friday Regionals Schedule: Women's heats begin at 10:15 and 2:30

Saturday: Women's heats begin at 10:30 and 4:00.

Sunday: Women's heats at 9:50 and 2:20

*Teams go first and Mens heats are after the Women all weekend.

There are 2 pop up tents set up at "tent city" for everyone to hang out between WOD's. Bring chairs and come find us! Parking is 6$ and you are allowed to bring water bottles and packed food from home. No coolers, alcohol or take out from restaurants.

Strength

3RM Overhead Squat

WOD

"Jackie"

Row 1000M
50 Thrusters 45lbs*
30 Pull-Ups

*The benchmark weight for both men and women is 45lbs.

How do your scores compare to the athletes competing today in Santa Rosa?

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May 23, 2013

Workout of the Day

NorCal Regionals are happening this Friday-Sunday in Santa Rosa! Over the next few days we'll work some of the events into our regular programming. Use this opportunity to compare yourself to Northern California's premier Crossfitters.

If you are coming out this weekend to cheer on coach Kirsten be sure to bring some supplies. We don't know what the facilities will be like so come prepared! Bring water, chairs, sunscreen and whatever else you might need.

Strength

Kipping skills practice, Work on refining your kipping or butterfly pull-up and/or muscle-up on the bar or rings. You'll need efficiency, skill and strength to get multiple reps on the rings.

Do 5 sets for max reps on the rings or use bands for assistance and work on the transition. If you aren't quite there yet get some work in on your pull-ups and dips. 3 max sets of pull-ups and dips as strict as possible.

WOD

"2013 CrossFit Regionals Event 5"

For time

21-15-9 of

Deadlift 315/205lbs
Box Jump 30/24"

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May 22, 2013

Workout of the Day

Strength

EMOM 14 Minutes

Odd 3 Power Snatches ~ 60% of 1RM

Even Max Set of Toes To Bar (choose a number you can sustain through each round)

WOD

For time

100/50/20 Double Unders
75 Push-ups
50 Wall Ball
25 Box Jumps

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May 21, 2013

Workout of the Day

It's Tuesday! Remember, today our 5:30PM class is dedicated to Olympic Weightlifting. CrossFit classes are at 4:45PM and 6:30PM

Strength

3x5 Push Press

WOD

20 Minute AMRAP

400M Run
20 Kettlebell Swings 24/16kg
10 Weighted Step-Ups 24/20" 24kg/16kg (hold your kettlebell goblet style and alternate legs)

Rest 60 Seconds between rounds.

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May 20, 2013

Workout of the Day

Strength/Skill

EMOM 14 Minutes

Odd 3 Deadlifts ~70%

Even Max Set of Unbroken Pull-Ups . Choose a number that you can maintain each round.

WOD

5 Rounds for time of

15 Burpee
10 Hang Cleans 135/95lbs

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May 19, 2013

Workout of the Day

The noon class today will be Gary's last WOD with a potluck/BBQ to follow! Bring a dish to share if you'd like. Meat and drinks will be provided. All are welcome! 11 am class will run as usual.

THERE WILL BE NO FREE INTRO CLASS TODAY AT 1:00

We wanted to help Gary out with some last minute training tests to send him out strong and ready for what the Airforce has in store for him! Have fun guys and make sure to wish Gary well on his new and exciting adventures!

Test

1 Mile Run for time.

WOD

AMRAP in 15 Minutes

25 Push-ups
20 Sit-ups
15 Box Jumps 24/20"

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