RX THE WOD

First Muscle Ups Ever

Posted on October 3, 2011 by

Today I decided that I will have my first muscle up in my home gym even if I lose an arm… I had 15 in a row. Including my first ever. Excited about that considering I couldn’t do a single one yesterday during certification. This was a cool moment and certainly another proof that CrossFit works wonders.

Posted in Skill Training, Videos | 2 Comments

Great Second Day of CrossFit Cert

Posted on October 2, 2011 by

Pretty exciting to see our Cert team on the CrossFit Main Site today! It was a great weekend of learning and insights into everything from muscle ups to snatches. The most important for me was that sometimes dialing back from the prescribed weight could provide higher intensity and greater fitness. I don’t always have to Rx the WOD… Yet.

During day 2 we had a neat team workout to warm up the limbs after hours in classroom sessions.

TEAM WOD
8 minutes As Many Reps as Possible:
– Kettlebell Swings 35#
– 200m run
player 1 swings while the other runs then switch plus every minute on the minute both do 5 pushups

REPS: 191

CrossFit Trainer Certification King of Prussia

Posted in Skill Training, WOD | Comments Off

Lessons from Crossfit Certification

Posted on October 1, 2011 by

Today’s Crossfit Level 1 certification was a great way to put structure around all the things we do every day in the gym. While most people in class plan to become trainers, one of the cool benefits of the class was to help me catch and correct my own challenges with various movements. Since I travel a lot I don’t have time for a lot of personal training and the Cert allows me to self-correct more.

The class did end with a WOD, none other than Fran and that was one sure way to wake us up in the evening…

Posted in Skill Training | Comments Off

Rest Today. Tomorrow off to L1 Cert!

Posted on September 30, 2011 by

Looking forward to this weekend’s CrossFit certification at CFKOP!

Posted in Misc, Skill Training | Comments Off

Snatching Truck Tires

Posted on September 29, 2011 by

Since I started CrossFit, I never had a chance for tire jumps. I’m glad it was corrected today with a fun workout at CFWC that strangely reminded me of Fight Gone Bad…

WOD “2-MINUTE WARNING”
2 minute max effort of the following movements
1 minute rest between movements

Pullups
Tire or Box Jumps
Wall Balls 20#
45# Over Head Lunges
Kettlebell Swings (40#)
Power Snatch (85#)

SCORE: 160 reps [36/35/33/20/25/11]