All posts by Nick

nye

Ball Drop

By | Workout of the Day | No Comments
12/31/2012 Beginner Intermediate Advanced
Roll out IT Band
Warm Up 800m Indian Run; Dynamic Warmup
Mobility Angry Overhead
Skill Push Press
WOD 10-9-8-7-6-5-4-3-2-1
Push Press (45/30)
Burpee Pull Ups
10-9-8-7-6-5-4-3-2-1
Push Press (65/45)
Burpee Pull Ups
10-9-8-7-6-5-4-3-2-1
Push Press (95/65)
Burpee Pull Ups
Cool Down
tim

Balls to the Walls

By | Workout of the Day | No Comments
12/30/2012 Beginner Intermediate Advanced
Roll out Calves
Warm Up 800m Indian Run; Dynamic Warmup
Mobility Bully Stretch
Skill Snatch
WOD 2 Rounds

50 meters Walking Lunges

40 Push-ups

30 Box Jumps (20″)

20 Wall-balls (14/10#)

10 Calorie Row

2 Rounds

50 meters Walking Lunges

40 Push-ups

30 Box Jumps (20″)

20 Wall-balls (14/10#)

10 Calorie Row

2 Rounds

50 meters Walking Lunges

40 Push-ups

30 Box Jumps (24/20″)

20 Wall-balls (20/14#)

10 Calorie Row

Cool Down
heather

Double Vision

By | Workout of the Day | No Comments
12/29/2012 Beginner Intermediate Advanced
Roll out Inner quads on roller
Warm Up 400m run. frankenstein, franken-hop, WGS, side lunges
Mobility Couch Stretch
Skill Double Unders
WOD 50-40-30-20-10
walking lunges
3x single unders
50-40-30-20-10
walking lunges
double unders
(or attempts)
50-40-30-20-10
walking lunges
double unders
Cool Down
jerry

Three Wheel Motion

By | Workout of the Day | No Comments
12/28/2012 Beginner Intermediate Advanced
Roll out IT Band with Roller
Warm Up 500m Row; 5 min AMRAP: 5 push ups, 10 sit ups, 15 squats. 15 Shoulder rolls
Mobility Calve stretch/ Angry Hamstrings
Skill
WOD 100m, 200m, 400m, 200m, 100m run
Rest as long as it takes to run each interval
100m, 200m, 400m, 800m, 400m, 200m, 100m run
Rest as long as it takes to run each interval
100m, 200m, 400m, 800m, 400m, 200m, 100m run
Rest as long as it takes to run each interval
Cool Down static stretches
deadlift

Athlete Profile for Mitch Galyean

By | Blog, Programming, Topic of the Day, Web | No Comments
Athlete Profile for Mitch Galyean
How long have you been doing CrossFit? Just over 1 year
What do you love about it? It’s challenging! Whether you’re a beginner or advanced, there is always something that is challenging when you walk in. Also, everyone has such a good attitude. I’ve tried all sorts of gyms and it’s hard to get in shape on your own. Everyone I’ve ever met at CFSC were very encouraging and helped keep me motivated!
What is your favorite workout?  Least favorite? Can I answer “Fran” to both? I love seeing it on the board when I walk in but I absolutely hate it when it’s over. It kicks my ass everytime.
What can you do now that you never thought you would be able to do before? Pull-ups and never thought I’d hit certain weights on specific lifts that I recently just PRd on!
What are your current goals? Long term: Get down to a 10% body fat or less. Short Term: Keep training hard enough to be able to compete in an NLI
Do you have any advice to someone new at CrossFit? You may be apprehensive at first but if you listen to the coaches advise when it comes to nutrition, workouts, sleep, whatever it may be…you will have success! I basically threw away any “knowledge” I thought I had and just listened to them. I’m 60lbs lighter and dropping an average of 1% in body fat per month.

Most memorable moment: I have many but a few weeks ago we were doing the “Rankel” hero WOD. I decided to try and RX it. I got through my first 2 rounds and struggled on round 3. When I came back in from the run all of the sudden I found some fight left in me and went unbroken for the next 3 rounds. It felt great to find some fight when you thought you were broken. I think Crossfit helps find that in every aspect of your life 
After and Before CrossFit pictures
brandy

Thunder Buddies

By | Workout of the Day | No Comments
12/27/2012 Beginner Intermediate Advanced
Roll out Lats on roller
Warm Up Row 500m, 3 rounds Cindy (5 pullups, 10 pushups, 15 squats)
Mobility Partner Prayer
Skill KB Swings
WOD 4 Rounds
400M Run
30 KB Swings (26/18#)
15 Push ups
4 Rounds
400M Run
30 KB Swings (1pd/26#)
15 Push ups
4 Rounds
400M Run
30 KB Swings (1.5/1pd)
15 Push ups
Cool Down
sit up

Max Deadlift

By | Workout of the Day | No Comments
12/26/2012 Beginner Intermediate Advanced
Roll out Hamstring with LAX Ball
Warm Up 400m run; 3 rounds (10 back extensions, 10 hollow rocks, 10 squats)
Mobility Angry Hamstrings
Skill Deadlift
WOD 5-5-5-5-5 Deadlifts
2min rest between sets
3-3-3-3-3 Deadlifts
2:30 rest between sets
1-1-1-1-1 Deadlifts
3min rest between sets
Cool Down
Picture-32

What it Takes to Make the CrossFit Games

By | Blog, Programming, Topic of the Day, Web | No Comments

Every spring people from your average gym goer to box firebreather are throwing their hat into the CrossFit Games Open Competition. From there the athletes are further weeded down to the Regional Competitions and eventually to what you see when you turn on ESPN. The RX Review takes an interesting look at what it takes to make it to the CrossFit Games. Do you have what it takes?

What it Takes to Make the CrossFit Games

london

See Spot Run

By | Workout of the Day | No Comments
12/24/2012 Beginner Intermediate Advanced
Roll out Shoulders and Lats
Warm Up Hoover Ball
Mobility Angry Front Rack
Skill Front Squats
WOD 15 Min. AMRAP

400 Meter Run
20 Sit Ups
10 Front Squats (75/45#)

15 Min. AMRAP

400 Meter Run
20 Sit Ups
10 Front Squats (115/75#)

15 Min. AMRAP

400 Meter Run
20 Sit Ups
10 Front Squats (155/115#)

Cool Down