Currently Browsing:crossfit269

June 20, 2018

Snatch (Every 1:30 x 6 sets: 1+1+1) Each set = 1 Sn. Liftoff + 1 Sn. Pull + 1 Power Snatch *Focus on mechanics and hitting each position. Weight should be light – moderate. * Those that know their 1RM snatch – working sets of 65-75% of 1RM snatch Metcon (AMRAP – Reps) 10x 1-minute

Read More

June 15, 2018

  Back Squat (5×5) Metcon (Time) For Time 10-8-6-4-2 Toe to Bar Stone/Bag to shoulder Calories on rower Keep your eyes open, heart open, and mind open. Look, observe and search curiously. Love passionately and endlessly. Think, wonder, and eager great challenges as opportunities to learn and experience NEW.

June 6, 2018 – When to Stop

3 rounds for quality 5 strict t2b / strict hanging knee raise 20 DUs 1 wall walk Metcon (Time) 3 rounds for time 20 DUs 10 burpees 5 “Bear Complex” (155/105) Don’t stop when you’re tired. Don’t stop when you want to. Stop when you’re finished.

May 16, 2018: Play the Hand Dealt

Front Squat 10 x 1   Some days you wake up and realize you’ve been dealt a sh$t hand. At this point you’ve two options, 1) fold and chalk it up as a waste (I avoid this simply based on the principle that we have LIMITED days and we currently have no way to acquire

Read More

May 15, 2018: Simple

Warm Up 5 rounds of “Cindy” 5 pull-ups 10 push-up 15 air squat MetCon Jack (AMRAP – Rounds and Reps) 20-Minute AMRAP of: 10 Push Press, 115# 10 Kettlebell Swings, 53# 10 Box Jumps, 24″ In honor of Army Staff Sgt. Jack M. Martin III, 26, of Bethany, OK,died September 29th, 2009 Its simplicity is

Read More

May 14, 2018: Low Hanging Fruit

WOD EMOM 10 Odd: 2 alt. TGU Even: 5 wall squats Burgener Warmup: 1. Down and up (shrug/extension) 2. Elbows high and outside (high pull) 3. Muscle snatch 4. Snatch land 5. Snatch drop 6. Hang power snatch Overhead Squat (5-5-5)   Snatch Balance (3-3-3)   Hang Squat Snatch (1-1-1) Low hanging fruit doesn’t taste

Read More

Food, Wellness and the Mind, Body and Spirit with Annette Brausch

Chiropractic and CrossFit – GUEST POST**

For those who don’t know us, my name is Steve Antoniotti and my lovely wife is Kate Antoniotti.  We have a 23 month old son, Leo, who proves to be my own personal “CrossFit Home Gym”: Chasing him (200 yard dash) and throwing him as high in the air (wall balls) as Kate allows.  We

Read More

Is Your Warm Up Making You Weaker?

Everyone has an opinion on the best way to warm-up. Do this, don’t do that… walking the line between being “warm” and the fear of being “too tired” to actually workout, afterwards. Should we stretch? Should we do cardio? I’ll do my best to address all these questions and concerns and also shed some light

Read More

Why Goals Matter

Every coach has their own opinion on goals. Some talk about their value and importance as if training without them is completely pointless. Other coaches talk about how it can put too much stress on “athletes” and cause people to beat themselves up over shortcomings or failures. I think both of these cases can be

Read More