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Turns out “no pain, no gain” was right. Intense exercise has unique benefits not given by walking or using weights less than your grocery bags.
To realize the greatest benefits from exercise, we probably need to ramp up our workouts.
Rumor is that Samnang, aka #CoachBeastmode, is bringing his pet squirrel to the box tonight for the paint party. I wouldn’t miss this if I were you. PS: Kill Cliff is going to be there too with some tasty samples of their awesome recovery and pre-WOD drinks!
CFA Flash Mob! Tomorrow 7 pm CrossFit class is cancelled. Instead we will have a painting party to finish up the box’s new look! CFA provides the supplies and the drinks.
Apparently the CFA pink tank top looks just as good on men as women. Only a few left, so grab one before summer starts. #tbt #sunsoutgunsout #cfaretreat #onaboat
To all our CFA moms, and to our moms-to-be, Happy Mother’s Day! We wish you many PRs!
Sometimes your PR might not seem so awesome compared to big-time CrossFitters, but remember that you are probably stronger than almost everyone you know! Check out this article for some numbers to shoot for at different levels.
What is strong? We live in a world filled with 1000 pound squat and 800 pound bench press Youtube videos. Kind of makes you feel weak, doesn’t it? It sure makes me feel weak. There are a couple of …
It’s Ladies Night at CFA! #beautyandthebarbell #musclesarehot #strongerthanyourman
Save your ears. Please.
Just a sample of some of the athletes who did 14.1 today at CFA! Great work everyone!
Start with balance and focus, stay for the relaxation in savasana. Saturday Yoga at 9 AM with Coach Hillary. Expect increasing physical assists in the upcoming weeks. Come 5 minutes early to fill out a waiver.
Are you passionate about fitness and have something to say? Reach a huge online community and get the discussion going - start writing for Tabata Times today!
Most people when trying to drop weight think of what more I can do....... Ie workout more, diet more, etc. Not to many think about sleep & recovery aiding in weight loss.
A natural phenomena in the circadian rhythm, napping can dramatically increase learning ability and memory, raise awareness, and much more, studies show.
http://www.bodyrocccrossfit.com/wod/686
Workout of the Day for Monday July 7th, 2014
I encourage a lot if individual program design clients to go for an easy bike ride .....this article has a few reasons why.......
According to a June 2014 article featured in The Independent (UK), a major study conducted by researchers at the Karolinska Institute in Sweden found that women who avoid sunbathing during the summer are twice as likely to die as those who sunbathe every day.
Practical Movement Skills Offerings http://www.intrepidathletics.net/staging/?p=18435
Interested in training for the next season of American Ninja Warrior? Or would you like to develop the ability to traverse obstacles in the urban or natural environment? Our Practical Movement Skills training equips you with the movement skills and… [ 284 more words. ]
Function 7/7/2014 Beginner Intermediate Advanced Roll Out Side Roll Warm Up 5min z1 + Coaches Choice Mobility Coaches Choice Skill KB Swings/T2B WOD A. Power Clean Build to a Medium Single in 8 min B. 6 min EMOM 1-2 (For Skill Practice) + 10 min AMRAP 10 DB Snatch/Side 35#/20# 10 Burpee Box Jump Ove…
Function 7/7/2014 Beginner Intermediate Advanced Roll Out Side Roll Warm Up 5min z1 +Coaches Choice Mobility Coaches Choice Skill KB Swings/T2B WOD 3 rounds of: 1 min rowing 1 min burpees 1 min...
T-Rex hates push-ups but loves Mondays!
Back Squat 12 x 2 @ 75% - Then - 10 Minute AMRAP 8 Push-ups 10 Lateral Jumps Overs med balls (each jump = 1 rep) 12 Wall Balls (20/14) WOD TIMES: 6am, 7am, 9am, 12pm, 2:30pm, 5pm, 6pm, 7pm, 8pm (Basic Training – DAY 5)
Back Squat 12 x 2 @ 75% - Then - 10 Minute AMRAP 8 Push-ups 10 Lateral Jumps Overs med balls (each jump = 1 rep) 12 Wall Balls (20/14) WOD TIMES: 6am, 7am, 9am, 12pm, 2:30pm, 5pm...
Monday, July 7, 2014 Weekly Programming Links: Group Class, Venice Barbell Club, Paradiso Gymnastics Prehab Keg Drill, 60 seconds Groiners, 60 seconds each side Sampson Stretch, 60 seconds each...
CFBH 7.7 Skill: Back Squat, Pistols WOD a In 20 min find: 2RM Back Squat WOD b 5min AMRAP 10 Toes-to-Bar 10 HR Push-ups WOD c 5min AMRAP 5 Pistol Squat (L+R=1) 20 Double Unders (50 Singles)
Good set-up + confidence to get down = PR's! Reminder: this Saturday there will be no class. Instead we will be having a BBQ Potluck at Bolsa Chica Park @
DAILY WOD 07/07/14 Battle of the Clouds 3 RFT 30 Push-up 12 Snatch 115# / 75# 6 Bar Muscle-up * Post time completed to whiteboard [caption
BENCHMARK Lynne 5 Rounds for Max Reps No time component Bodyweight Bench Press Pullup HERO U.S. Army First Lieutenant Thomas M. Martin, 27, of Ward,
***If you need to make up any of the workouts for the 60 day challenge, you have this week to d...
Monday: Behind the neck Push Press 10 x 2 x > 60% of 1RM of Shoulder Press Then: 4 rounds for time of: Row 15 calories 10 burpees
Thinking about trying CrossFit? Come try our Free Intro to Foundations class this Monday night July 7th at 6:30pm! www.alisocrossfit.com
CrossFit Aliso Viejo, Personal Fitness, and Nutrition for Orange County, Laguna Hills, Laguna Niguel, Mission Viejo, Laguna Beach, San Clemente, Ladera Ranch, Lake Forest, Irvine.
Monday, July 7th WOD: A. 2-Mile Run *time trial B. Back Squat 3-3-3-3-3-3-3-3
MONDAY 7/7/2014 A. Every minute, on the minute, for 8 minutes: Pause Front Squat x 1 reps @ 24X1 Choose one load for all eight sets. The heaviest load used last week would be a good, ambitious goal....
Feeling a little... not your best this Sunday morning? We've got you covered! Hang Over Smoothie from MindBodyGreen: Ingredients... ½ cup filtered water, or cold herbal tea ½ small cucumber ½ avocado ½ lemon, juice 1 cup frozen mangoes 1 Tbsp raw honey, optional 1 tsp extra-virgin coconut oil Small knob of ginger Pinch cinnamon Pinch Himalayan or Celtic sea salt Big handful of spinach (or kale if you prefer) Hemp seeds, to garnish, optional Directions: In a high-speed blender, starting with the liquids, put everything together and blend until nice and smooth.
We will load for one more week before a deload and testing phase leading to the meet at the end of the month. Monday – Snatch/Squat 1) Snatch: Work to a 2 Rep Max, then 2@95% and 2@90% 2a) Snatch...
HAPPY FOURTH OF JULY!! “STARS & STRIPES” For Time: 50 Goblet Squats (44/26) 13 Burpees 50 Kettlebell Swings – USA! (44/26) 13 Burpees 50 Kettlebell Clean and Press/ Snatch (44/26) 13 Burpees 50 Lunges 13 Burpees 50 Mountain Climbers 13 Burpees 50 …
Home → WOD Blog → Sunday 7.6.14
Don't forget #mobility #rest #recovery
Happy Independence Day! Celebrate today. Absolutely... Enjoy! But if you've not actually read the document we're celebrating today in a while (or, ever), take the time. It gives me goosebumps every time...
1517 Railroad Street Glendale, CA 91204
Calling all 5-12 year olds this Sunday at noon!! Try it for FREE July 6 and 13 - we can't wait!!! #fitkids #fitfam #vaultcrossfit @ninja_niina #healthykids #noho #familyfun
Saturday July 5 http://wp.me/p1oO2b-3WFUJt
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If efforts to keep our gym looking and running at it best- please remember to clean up after your workout. We should not have to clean this up. We would love to keep supplying chalk for you to use. Thank you all for your attention to this matter. Have a great weekend
7.5.14 9am - Intro's and Open Gym 10am - Team WoD 11am - Strongman and Open Gym
Tomorrow 10:30am we will see you all at the FREE Community WOD!!!!
Before the long 4th of July Partner Chipper WOD today... Why? To celebrate our freedoms and #America
4th of July WOD "Hot Shots 19" 6 Rounds for time 30 Air squats 19 Power cleans (135#/95#) 7 Strict pull-ups 400m Run
Happy 4th of July!
Official count is 58 peeps at the 4th of July WOD today. Thanks for coming out folks. Have a happy and safe holiday.
7/4/14 WOD http://wp.me/p4uAGk-2hD
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7-4-14
Happy Fourth of July!
We kicked off the 4th in style and sweat at 9:15am! Thanks to everyone who kicked ass and spent their morning with me.... Have a great holiday!
The Iron Bar wishes everyone a happy and safe 4th of July! We will be closed Saturday, July 5th!
They leave water bottles .... And coffee mugs. Feels like progress.
Fourth of July Filthy Fifty! ... And mimosas!!
Masters class! Our over 50 noon athletes rockin' their WOD Thursday.
Hope you all have a fun and safe day!
Reminder: July payments are due by the 5th! Check your email inbox for invoice
We're on our way, are you?
Friday's WOD
. . Two Sessions today: 9 am 10 am . . Deadlifts 3x5 @ 85% . WOD . EMOM for 15 minutes: 15 Wall ball (14 lb/ 20 lb) . . .
WOD "Nutts" For time: 10 HSPU 15 Deadlifts (250 lbs) 25 Box Jumps 50 Pull-ups 100 Wall Balls (20/14) 200 Double-unders Run 400m with a 45lbs plate We will modify the workout and make it a partner WOD. 20 HSPU 30 Deadlifts (225/155) 50 Alternating Box Jumps 100 Pull-ups 200 Wall Balls 400 Double-unders 400m Relay Run 40 min cap
7/3/14 WOD http://wp.me/p4uAGk-2hA
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CFP is open today for all morning classes! We will be closed tonight and for 730 and 8:30 AM classes on Saturday. See you at 9:30 AM for a special Independence Day WOD! Or at 10:30 AM for BASIC Training!
Friday Funny ... Happy 4th!
