Oct 21, 2009 Comments Off
Buy-in: 2-3 minutes working on double unders
Push Press 5 x 3
Alternating tabatas (6 rounds of each)
Push Press 75 / 55
SDHP 75 / 55
Cashout: 6 rounds tabata Plank holds
What is your favorite restaurant in South Jersey?
Post to comments.
Oct 21, 2009 Comments Off
Rachel displaying a nice display of hip extension and power.
Buy-in: 2-3 minutes working on double unders
10,9,8,7,6,5,4,3,2,1
Power Clean
Pull Ups
(15:00 time cap.)
Cashout: 6 rounds tabata Plank holds
What are your strengths in the gym?
Post to comments.
Oct 19, 2009 7
Buy-in: 2-3 minutes working on double unders
Front Squat. Work up to a set of 5 reps at WOD weight.
Rocky Mountain Regional Qualifier WOD #2.
3 Rounds for time of:
10 Chest to bar pullups
10 Front Squats (165 / 105)
10 Burpees
Cashout: 6 rounds tabata Plank holds.
SEE HOW ITS DONE: CHRIS “SPEAL” IN ACTION.
On average, how many days per week do you train? and what is stopping you from training more?
Post to comments.
Oct 18, 2009 4
1.) Spend time with family.
2.) Stop by Tribe to lift something heavy or make up a workout you missed during the week.
3.) Cook a bunch of food for the week (such as a pound of chicken or a big bowl of cooked veggies). Preparation is key to good nutrition and staying on course.
3.) Read the following posts:
No Glutes = No Results – article by Kelly Baggett (Squat Rx referenced)
The Hips High Position in Throwing – thread created by Dan John at the IronOnline Weight Training Forum
4.) Sign up classes for the week in Google Calendar.
Oct 18, 2009 Comments Off
Oct 17, 2009 Comments Off
As Many Rounds As Possible (AMRAP) in 20 minutes:
5 pullups
10 pushups
15 squats
If given a choice between the two, what do prefer more: strength only or metcon only days? and why?
Post thoughts to comments.
Oct 16, 2009 Comments Off
Strength:
Deadlift 5RM
Brief rest
Metcon:
1000m row
50 Double Unders (150 singles)
400m sprint
What is your all-time favorite cheat meal?
Post to comments.
Oct 15, 2009 Comments Off
“Elizabeth”
21 – 15 – 9
Squat Clean 135 / 95
Ring Dips
Compare your time to the rest of the community and see where you place.
Do you have a CrossFit hero – that is someone you admire in the CrossFit community (near or far) who inspires you?
And let’s not hear about your age holding you back. It sure doesn’t hold Tim Carr back.
Oct 14, 2009 17
4 Rounds of: 10 Thrusters 95#/65# 15 Pull-ups 20 Squats 400m Run How has your pull-up changed since beginning CrossFit?
READ FIRST: Endurance WOD's are meant to be a SUPPLEMENT to the daily Crossfit WOD, not a replacement. Endurance WOD's should only be done 3+ hours before/after a traditional Crossfit WOD or on rest days.
This is an Adinkra Symbol. The wawa tree, a hard African wood, is revered for its quality as a medium for carving. Its seeds are extremely hard and serve as a symbol in Akan culture of strength, toughness, and perseverance.
The Tribe shares space, equipment, and friendly competition with the stellar athletes of Steve's Club. Steve's Club is a 501(c)(3) non-profit organization offering young athletes (and non-athletes) of Camden, NJ world-class coaching, community and training techniques used by elite and professional athletes worldwide to help strengthen the foundation of our future. Please visit the site to find out more about how you can make a difference.
