Tag

strength training

1.8.2016

Power Clean (3,3,2,2,1,1) WOD: 4 Rounds for Time: 400m Run 8 Power Cleans (185/125) 12 Lateral Burpees
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12.14.2015

High Bar Back Squat (7-7-7-7) Warm up as needed with 2-3 sets of back squats, but keep the reps to 2-4 reps each set. Your weight for the 7s should either remain the same or increase. Metcon (Time) 4 rounds for time: 20 SDHP (95/65) 10 Lateral Burpees
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The New “Eastern Shore Barbell”

When CrossFit Eastern Shore launched “Eastern Shore Barbell” in 2014, we knew we had a good thing going. The energy is class as high and the camaraderie between athletes was second to none. As our athletes progress, master the movements and need new training stimuli to continue seeing
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4.21.2015

Today’s WOD will be done as a strength session. Rotate throughout the movements and rest as needed. Increase weight as you can for each movement. Athletes will choose either STR3a, STR3b or STR3c. If you begin to fail, your misses or no rep sets still count. Do not mix these. -1
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Character matters and we want to develop good character.

This was a blog post that I found floating around facebook. I liked it so much, I just had to share it.   From CrossFit Tustin… [click for original post] 7 Reasons why CrossFit isn’t Working for you. #1) Your Diet Never Changed – You took the very important step
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Do these Four Factors if you want to be Fat.

The Four Fat Factors. If you want to be thin while hiding your body in clothes, then losing muscle is a great way to get you there. But if you wanna look great in and out of Clothes, you must build and hold onto muscle, while losing body fat. Muscle = Metabolism. Factors to Avoid for
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More Baselines/Testers.

  Str: Hang Power Snatch ((Find a heavy 3 reps UB in 12 Minutes)) R1: 800m Run (Time) Max Effort 800m Run 5 minutes rest before Round 2 R2: 400m Run (Time) Max Effort 400m Run 3 minutes rest before Round 3 R3: 400m Run (Time) Max Effort 400m Run
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14.3

Main – CrossFit W1: Warm-up (No Measure) 2 rounds: Run 400 Meters 1 x BB Yoga -then- 2 x200 meter Runs (increasing Pace) Ensure you get your Heart Rate Up. Str: Deadlift (Build to Heavy 2rep in 12-15 minutes. (NO PR) ) Ideally follow the Rep Scheme (or slightly heavier than 14.3
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MU/Run

Main – CrossFit 25 minute Time Cap for all levels. Warm-up (No Measure) 2 rds. 400m run (split into 2x200m) -run 200m, rest 20-30 sec., run next 200m increasing pace. 20 shoulder dislocates PVC 10 Push presses (barbell, empty) STR: Push Press + Push Jerk + Split Jerk (7 sets to
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Karen/Annie

Main – CrossFit ***If you are within 4-6 weeks of beginning this program and have not completed high rep wall balls in a WOD you will be performing the scale version. Yoga-lates (No Measure) Run 400m or Row 500m -then- Samson Stretch, 10 Counts 60 Second, FLR 5 reps, Walkouts 10
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