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clifton park boot camp

Friday 120613

WOD 21-15-9 Row For Calories Power Clean (135/95) 12 minute time cap   Fitness Pistol progression work   Sport Work on Pistols for 10 minutes   25 Days of Christmas Max effort Overhead Plate Hold (45/25)  
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Scaling Gymnastic Movements

I've heard more and more frustration about athletes stuck doing ring rows instead of pull-ups, or using a box for HSPU.  There are more scaling options then simply reverting back to what you know. Let's take for example someone that has a few good pull-ups, say 3 consecut
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The Men’s Bar, Not Just for Men (Ali Meach)

I have noticed in classes as of late, that many of the females in the gym fear the use of the men's bar.  I have been using only a men's bar for the past 3 months and have seen a significant increase in grip strength in doing so.  Here is a list of reasons why I thin
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WODUCATION – Every Day’s A Competition

written by Chris Anderson: As you lace up your shoes you look up.  You see them as they enter the triple-wide.  Your eyes meet and you exchange hellos.   Your tone is pleasant but your intent is clear: today your goal is to win.  You relish the opportunity to
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Thursday 050913

This Week's Mobility Strength: 7 x 1 3-Position Clean + 1 Jerk @ Heavy As Possible * Rest 60 Seconds Between Working Sets ** Position #1 – Low Hang 2" off the Floor. ** Position #2 – Just Above The Knees. ** Position #3 – Hi-Hang – Mid Thigh. ***
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Thursday 022713

This Week's Mobility Warm-Up: Gymnastics Warm-Up – Day 2   12 minute AMRAP for quality: Level 1: 10 Kips Swings 10 Strict Pull-Ups (w/band) or Ring Rows 10 Sec Tuck Hang/ Tuck Ring Support 10 Kettlebell Swings 10 Hollow Raises Level 2: 5 Muscle-Up Row (w/turnout) 5 Butt
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Wednesday 022713

This Week's Mobility                   Warm-Up: CrossFit Warm-Up 3 x 12 * 12 Minute Time Cap   Strength: 3 Sets of the Following: 5 Bent Over Row (Supinated Grip) * Heavy As Possible Without Sacrificing Technique Then… Max Ef
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Tuesday 022613

This Week's Mobility Warm-Up: Gymnastics Warm-Up – Day 1 12 Minute AMRAP for Quality: Level 1: 10 Ring Pushups 10 Sec Tripod 3 Handstand kick up attempts 10 Sumo Deadlift w/ Kettlebell 10 Superman Raises Level 2: 5 Handstand Pushup (With or without Wall assistance) 10 Sec Fr
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