So that 10-second countdown is on the timer again, and panic strikes. Are my shoes tied? Where’s the 400-meter run again? Did I take my nervous pee? Instead of freaking out about your WOD, here are some tips that’ll help you… Read more »
Ah, kettlebells: Those giant industrial-looking blobs of metal. What’s the point of them when we have more “refined” weights like dumbbells and barbells? As it turns out, they may very well be the best weight in the gym. The simple but thoughtful… Read more »
Watch any healthy toddler and you’ll see that squatting is one of the easiest, most natural of movements. So why do so many of us have such a hard time doing one? There are many factors, but usually it boils… Read more »
With Memorial Day around the corner, many folks start looking to get their wayward diets in line before summer enters full swing. Even if you’re familiar with Paleo or Zone styles of eating, one perennial question that vexes most grocery… Read more »
You’ve been CrossFitting for nearly a year, but when your coach asks you to demonstrate a hang squat clean, beads of sweat begin to form over your brow. Is that the one that goes over my head? Sound familiar? If… Read more »
Let’s say you’re already doing everything you can to improve your running: You’re practicing POSE running, wearing the right shoes, and trail running in Griffith Park with Anthony every Sunday morning. If you’re not, drop what you’re doing and e-mail Anthony… Read more »
Congrats Ami on being our next ATOMIC! Here goes a man who will outwork just about anyone, shows up on a consistent basis, kicks butt in every WOD he faces and I believe he’s always smiling too. Now that would… Read more »
Frank Figs, ATOMIC July 2014! Frank not only works 90 hours a week at one of the most stressful jobs ever invented, but manages to (along with his awesome wife) raise two great kids at the same time. OH, then… Read more »
Congrats Nicole on being our July ATOMIC! Nicole, killing it on a WOD and smiling while she does it. Not a lot more to say, except she’s probably cheering you on at the same time :) That’s Nicole and that’s… Read more »
Why? Because he kicks butt! Do you want to see somebody give it their all on a WOD? Alex will. Do you need a hand with anything? Alex will be there. Do you want someone around who’s always positive and… Read more »
CrossFit
For 5 cycles:
AMRAP in 3 mins of:
10 Russian Kettlebell Swings, 24/16 kg
10 Burpees
10 Sit-ups
10 Goblet Squats, 24/16 kg
Rest 2 mins between each cycle.
For each cycle restart the AMRAP.
Bootcamp
#31
Warm-up
Seal Jacks
Warrior 1, 2, 3
WOD
1 Russian Kettlebell Swings
Push-ups (L1), Bar dips, (L2), Ring Dips (L3)
2 Air Squats
Horse Stance Punch
3 Goblet Squats
Plank Jacks
4 Skaters
Breakdancer kicks
5 Burpees
Turkish Get-ups
6 Broad Jumps
Toes to bar
Recovery
Foam roll quads
Woodpecker
Burner
15 min amrap:
Sprint 100m
20 RKBS
20 Wallballs
Rest 1 min
Recovery: Band Stretch Shoulders
