Monthly Archives: February 2014

Double Unders!! Love them or hate them, they are used a lot and work well in CrossFit. Here are some tips on how to improve on the double under. It’s all in the wrist. Beginners doing double unders tend to think in order to get the rope around twice, they need to jump higher. ThisContinue reading “FRIDAY”

Yesterday we talked about maintaining the hands. If you do happen to tear but you don’t want to take to much time off just to let the hands heal up there is one way to help. You can either buy leather wraps. Or you can make homemade ones and just reuse them until they break.Continue reading “THURSDAY”

This is bound to happen, from to many pull-ups, muscle ups, kettlebell swings or even barbell movements. We don’t want to let this happen if we can prevent it. One way to prevent it is to shave down the callus we build up on our hands. Calluses are good to have and will help preventContinue reading “WEDNESDAY”

Whats with the names for the WOD? Crossfit works well because it tests and retests to see gains in fitness. One of the best ways to do that is by doing benchmark WODS. Annie is one of the original benchmark WODs. These WODs never change they keep the same movements and same RX weight. ThisContinue reading “TUESDAY”

Three more days! First workout announced. Strength Back Squat 5×3 OT2M add 10# from last week Metcon (For time) 25 pull-ups 25 Wallballs 20/15# 50 sit ups 25 pistols 25 pull-ups

Strength Skill (OT2M) 7×2 snatch +5 pounds from last week Conditioning (10 minutes to complete) 200 meter run 1 rope climb 200 meter run 2 rope climb 200 meter run 3 rope climb *and so on

The last of the gear is not the most important things. Shorts, shirts, headbands, or armbands. These things are all worn by what’s comfortable to you and what you like to wear when getting your super sweat on or the look you may want to have. For shirts, I do love a good tri-blend t-shirtContinue reading “FRIDAY”

The next item you may have seen used a lot, especially in a non crossfit gym setting when someone it hitting the weights hard. The weightlifting belt You will see this used the most in powerlifting events, weightlifting events, and strongman events. Now it is becoming a staple in CrossFit competitions and daily use. TheContinue reading “THURSDAY”

The next pieces of equipment are the wraps. Shin skins, knee wraps, and the wrist wraps. The shin skins can protect your shins from the barbell bumping and scuffing up or shins during the deadlift, cleans, snatches , or any other barbell movement you may do that passes by the shin. They can also helpContinue reading “WEDNESDAY”

This weeks on here we are going to talk about all the gear you may see us or another crossfitter using. Today I’m going to talk about the shoes. What kind of shoes should I have? Why can’t I just wear any tennis shoe? What are those weird looking platform shoe? These are all questionsContinue reading “TUESDAY”

Congrats to Maggie, Reid, Michelle, and Greg for bring CrossFit Homer Glen a third place win in the Gult Games team division this past weekend at Atlas CrossFit!!! Strength Back squat OT2M 5×3 – up 10# from last week Conditioning “Annie” (50-40-30-20-10) Double unders Sit-ups

Strength Skill (OTM) Ring Dips Min 1×10 Min 2×8 Min 3×6 Min 4×4 Min 5×2 Conditioning Tabata KB Snatch @50/35# Rest 1:00 Tabata Double KB Clean @50/35# Rest 1:00 Tabata Burpee over KB

It’s that time of year again. If you are a veteran at crossfit you know his means the Reebok CrossFit Open is here in two weeks. If you are new to CrossFit you may be wondering what this is or thinking that’s not for me it’s only for the hardcore CrossFitters or the crossfitters thatContinue reading “FRIDAY”

Even Jake is getting some ring practice strength/Skill Press 5×3 OT1:30 up 5# Metcon complete as many reps in 10min 3 hand release push-ups 25 double unders 6 hand release push ups 25 double unders 9 hand release push ups 25 double unders * and so on until time runs out.

In this video you will see how California Strength teaches the Olympic lifts. Bridget and I learned how to teach it this way by attending one of their seminars. You will get to see someone do it as they are taught the way we taught you. This may help with seeing how the positions work.Continue reading “WEDNESDAY”

Don’t worry we aren’t going for a max out today. Just wanted to show you that your box isn’t that high. strength/Skill Snatch 7×2 EMOM up 5# Metcon AMRAP in 12min 15-box jumps 24″/20″ 12-kb swings 50/35 20-sit-ups

Strength/Skill 5 pull-ups on the 2 minutes Metcon (21-15-9:) Power cleans @155/105# Alternating pistols

There will be no 9:30am class on Monday. Sorry for the inconvenience Strength/Skill Snatch 7×2 up 5# from last week Metcon 2 Rounds 20- Double Unders 15- Pushups -then- 3 Rounds 200M run 15-HSPU

Leal doing some clean and jerk work off the blocks Strength/Skill Shoulder Press 5×5 up 5# from last week Metcon 3 rounds for time 21- wallballs 21-T2B

Strength/Skill Back Squat 5×5 up ten pounds Metcon 15-Thrusters 135#/95# 21- SDHP 135/95 12- Thrusters 15- SDHP 9- Thrusters 9-SDHP

Have you ever had the best day at the gym and turn around the next day and had the worst day? There are many factors that play into how we perform in the gym Sleep In order for your body to fully recover you need 7-10 hours of sleep. During a workout muscles are beingContinue reading “WEDNESDAY”

Annie, Mary, Fran….Ever wonder why we do workout named after girls? Greg Glassman the founder of CrossFit took the lead from the weather. He decided that since storms were named girls names that his CrossFit workouts should as well. Coach Glassman explains, “I want to explain the workout once and then give it a name.Continue reading “TUESDAY”

Strength/Skill Deadlift Up ten# 5×5 Metcon 4 rounds for time 15- back squats 135#/95# 3- wall climbs