One of CrossFit’s greatest strengths is the way in which it is structured. We offer classes not just to provide good coaching, but also to take advantage of the team dynamic. The team is a powerful tool you should be… Read more »
Why do we practice hollow rocks and how are they any different from, say, planking? While planking is a static position, the hollow rock excels at creating dynamic stability. It’s one of the most important skills for developing strength and for… Read more »
For some, one of the most difficult abilities to develop in barbell lifting is kinesthesia—an awareness of the position and movement of your body. Athletes are often surprised to see their set-up and execution when a coach takes a photo or video… Read more »
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 »
CrossFit
For time:
Run, 1600 m
9 Thrusters, 115/75 lbs
Run, 800 m
15 Thrusters, 115/75 lbs
Run, 400 m
21 Thrusters, 115/75 lbs
Bootcamp
#18
Warm-up
Jump Rope (L1), Double Unders (L2)
Down dog into up dog
WOD
1 Row
Push-ups (L1), Bar dips, (L2), Ring Dips (L3)
2 Seal Jacks
Burpees
3 Row
Dip bar hold (L1), Ring hold (L2)
4 Tuck Jumps
L-sit bar or rings
5 Row
Push-ups (L1), Bar dips, (L2), Ring Dips (L3)
6 Jump Rope (L1), Double Unders (L2)
Dip bar hold (L1), Ring hold (L2)
Recovery
Foam roll calves
Couch stretch
