VIDEO: Productive Application of Force

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CrossFit:

For time: Chest-to-bar Pull-up

Chest-to-Bar Pullup:
-Option 0: Banded Pull-Ups 5x5 (Increase Challenge)
-Option 1: Chest-to-Bar + Tap Swing, 5x(2+1)x5
-Option 2: Strict + Kipping Chest-to-Bar, 5x(1+1)x5
-Option 3: Shoulder Width Chest-to-Bar, 5x5

Then,

For 5 cycles:
AMRAP in 2 mins of:
21/15 Row Calories
Max Rep Toes To Bar
Rest 2 mins between each cycle.
For each cycle restart the AMRAP.

Performance: 15/12 Cal Row Toes as high as possible
Fitness: 12/10 Cal Row Knee Raises

Video:



VIDEO: Running Workshop: Pose to Prevent Injuries

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CrossFit:

Record your best Power Jerk 3 Rep Max lift.

3RM, then 90%x3x2

Then,

For 4 cycles:
AMRAP in 2:30 of:
10 Single Arm Db Thrusters, 50/35 lbs
10 Single Arm Db Thrusters, 50/35 lbs
Max Reps Double Under
Rest 2:30 between each cycle. For each cycle restart the AMRAP.

Comp: 40/30# DUA
Perf: 30/20# Singles
Fit: 20/10# Singles

Video:

he CrossFit Workshop: Running is an intensive single-day course that teaches participants how to improve technique and increase safety for improved economy and performance. Under the guidance of Pose Method founder Dr. Nicholas Romanov and his team, participants will learn from class discussion and innovative drills before leaving with a newfound ability to run fast and efficiently.


VIDEO: An Evening Meditation To De-Stress After A Marathon Workday

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CrossFit:

For time: Press

Handstand Pushup:
-Level 1: Handstand Pushup Negative, 5x3 (target: 0:10/rep)
-Level 2: Knees-to-Elbows Handstand Pushup, 5x5
-Level 3: Quick Kip Handstand Pushup, 5x5
Or Seated Shoulder Press 3-3-3-3-3

Then,

5 rounds for time of:
10 Ring Dips
20 Pistols (Alternating Legs)s

TIMECAP: 9:00
Competition: Bar Dip Pistol with leg behind
Performance: Banded Bar Dip Modified Pistol
Fitness: Box Dip Air Squat

Video:

This soothing guided meditation is intended to help you decompress from whatever stress you've accumulated during the day, and come back to being present, calm, and ready for whatever the evening holds.

https://www.mindbodygreen.com/0-24760/an-evening-meditation-to-destress-after-a-marathon-workday.html

VIDEO: Squat Therapy

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CrossFit:

Find your Clean 2 Rep Max.

2RM, then 90%x2x2 TIMECAP: 20:00

Then,

5 rounds for time of:
15 Hang Squat Cleans, 135/95 lbs
30/20 Push-ups

TIMECAP: 20:00 GEAR: 2
Competition: 115/75# 20 Push-Ups each Round
Performance: 75-95/55-65# Elevated Push-Ups
Fitness 45-65/35-45# 20 Elevated Push-Ups

Video:

CrossFit Seminar Staff member Michele Mootz coaches a Level 1 Seminar participant through the wall squat and explains why the movement is a good coaching tool for athletes in need of squat therapy.



VIDEO: Technique vs. Intensity

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CrossFit:

For time: Chest-to-bar Pull-up

Chest-to-Bar Pullup:
-Level 0: Banded Pull-Ups 7x7
-Level 1: Tap Swing + Chest-to-Bar, 7x(2+1)x7
-Level 2: Chest-to-Bar + Tap Swing, 7x(1+2)x7
-Level 3: Shoulder Width Chest-to-Bar, 7x7

Then,

3 rounds for time of:
20 Double Unders
10 Dumbbell Front Squats, 50/35 lbs
20 Double Unders
10 Dumbbell Push Press, 50/35 lbs
20 Double Unders
10 Dumbbell Thrusters, 50/35 lbs

TIMECAP: 10:00 GEAR: 3
Competition: 40/30# DUA
Performance: 30/20# 40 Singles
Fitness: 20/10# 20 Singles

Video:

Certified CrossFit Coach (CF-L4) Chuck Carswell speaks to CrossFit Level 1 Certificate Course participants about the relationship between technique and intensity, and the quest to achieve both simultaneously.


VIDEO: Gymnastics Course: Hollow-Body Progressions

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CrossFit:

Suitcase Walking Lunge 12-12-12-12
Use the heaviest weight you can for each set. Rest as needed between sets.

12 = 6 steps per leg Per side = per hand

Then,

3 rounds for time of:
Walking Lunge, 100 ft
15 Pull-ups
Walking Lunge, 100 ft
15 Toes-to-bars

Time Cap 10 mins
Perf: Banded Pull ups or Ring Rows Toes as high as possible
Fitness: Banded pul ups or ring rows knee raises

Video:

Pamela Gagnon demonstrates progressions to work the hollow-body position in an effort to strengthen the core. During the CrossFit Specialty Course: Gymnastics, participants learn to apply gymnastics principles in training themselves and others to increase strength development, core control and spatial awareness-all of which improve CrossFit performance.


VIDEO: Greg Glassman Visits Chinese Affiliates: "A Curation of Good People"

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CrossFit:

Snatch 2-2-2-2-2-2
Use the heaviest weight you can for each set. Rest as needed between sets.

Then,

For 4 cycles:
AMRAP in 3 mins of:
3 Power Snatches, 135/95 lbs
6 Bar Facing Burpees
9 Pull-ups
Rest 3 mins between each cycle. For each cycle restart the AMRAP.

Competition: 115/75#
Perfomance: 75-95/55-65# Banded Pull-Ups or Ring rows
Fitness: 45/35# Banded Pull-Ups or Ring rows

VIDEO: Hands-Free Front Squat

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CrossFit:

Press 5-5-5-5-5
Use the heaviest weight you can for each set. Rest as needed between sets.

L-Sit Shoulder Press 5-5-5, 2x5
Handstand Pushup:
-Level 1: Box L-Headstand Pushup, 6x6
-Level 2: Handstand Pushup Negative, 6x4 (target: 0:10/rep)
-Level 3: Knees-to-Elbows Handstand Pushup, 6x6 T

IMECAP: 20:00
Handstand Pushup:
-Level 2 Prerequisite: Athlete can execute a set of 5 Box L-Headstand Pushup with excellent mechanics and control.
-Level 3 Prerequisite: Athlete can perform 0:10 HSPU negatives with control from top to bottom.

Then,

3 rounds for time of: 20/15 Push-ups 30 Anchored Sit-ups 40 Medicine Ball Squats, 20/14 lbs

TIMECAP: 10:00
GEAR: 2.5
Competition: Same
Performance: Elevated Push-Ups 14/10#
Fitness: Elevated Push-Ups 10/6#

Video:

VIDEO: FATU TOA: COURAGEOUS OF HEART

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CrossFit:

Romanian Deadlift (snatch grip) 8-8-8-8-8
Use the heaviest weight you can for each set. Rest as needed between sets.

TIMECAP: 25:00

Then,

4 rounds for time of:
12 Pull-ups
24 Anchored Sit-ups
Farmer Carry, 50/35 lbs, 75 m

TIMECAP: 15:00 GEAR: 2.5
Competition: 40/30#
Performance: Banded Pull-Ups or Ring Rows 35/25#
Fitness: Banded Pull-Ups or Ring Rows 30/20#

Video by Michael McCoy. The owners and coaches of CrossFit Fatu Toa have made it their mission to improve health in Samoa, an island nation with an obesity rate north of 75 percent. "Here in Samoa, there's a very high rate of non-communicable diseases," says coach Dean Sefo.

VIDEO: THE CROSSFIT WORKSHOP: JUMP ROPE

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CrossFit:

Deadlift 6-6-6-6-6
Use the heaviest weight you can for each set. Rest as needed between sets.

The first three reps of each set are performed with a three count pause just below the knees.

Then,

For time:
24 Kettlebell Swings, 24/16 kg
25 Box Jump Overs, 24/20 in
25 Dumbbell Thrusters, 50/35 lbs
24 Kettlebell Swings, 24/16 kg

TIMECAP: 6:00 GEAR: 3
Competition: 40/30#
Performance: 35/26# 20/16” 30/20#
Fitness: 26/17# 16/12” 20/10#

Learn the side swing and jump at the CrossFit Workshop: Jump Rope. The workshop features U.S. Olympian and CrossFit Jump Rope subject-matter expert Buddy Lee, who is widely recognized as one of the world's foremost jump rope authorities. Participants will leave the workshop with clear paths to elusive jump rope skills such as double-unders, triple-unders and more.

VIDEO: BETTER HEALTH, BETTER LIFE THROUGH CROSSFIT

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CrossFit:

Power Jerk 5-5-5-5-5
Use the heaviest weight you can for each set. Rest as needed between sets.

Athletes build over the first four sets to a challenging but not quite maximal weight, leaving 1 good rep in the tank. Use 95% of that weight for the remaining set.

Then,

For 4 cycles:
AMRAP in 4 mins of:
30 Double Unders
20 Wall Balls, 20/14 lbs
10 Toes-to-bars
Rest 1 min between each cycle. For each cycle restart the AMRAP.

Competition: DUA
Performance: 60 Singles 14/10# Toes as high as possible
Fitness: 30 Singles 10/6# Knee Raises

Video by Duke Loren. Overweight for most of her life, Angie Virden used food to cope with stress as an adult. Virden reached a turning point when she realized she was unable to keep up with her young son when he wanted to play.

VIDEO: COMMON FLAWS IN THE DEADLIFT

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CrossFit:

Back Squat 6-6-6-6-6
Use the heaviest weight you can for each set. Rest as needed between sets.

The first three reps of each set are performed with a 3 count pause at the bottom. Notes Athletes build over the first four sets to a challenging but not quite maximal weight, leaving one good rep in the tank. They should use 95% of that weight for the remaining set.

Then,

3 rounds for time of:
21 Dumbbell Deadlifts, 50/35 lbs
Dumbbell Walking Lunge, 50/35 lbs, 100 ft

TIMECAP: 11:00 GEAR: 2.5
Competition: 40/30#
Performance: 30/20# Fitness: 20/10#

The hips and shoulders should rise at the same time when athletes lift from the ground. The Level 1 provides introductory education on the fundamental principles and movements of CrossFit.

VIDEO: Greg Glassman: “You’re the vanguard. You’re the future."

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CrossFit:

Double Kettlebell Overhead Walking Lunge 20-20-20-20
Use the heaviest weight you can for each set. Rest as needed between sets.

Then,

Complete as many rounds as possible in 15 mins of:
15/10 Push-ups
30 Wall Balls, 20/14 lbs
Rest 1 min

CrossFit Founder Greg Glassman speaks to another room full of doctors at a Level 1 Certificate Course (MDL1) in Kekaha, Kauai. "You're the vanguard. You're the future," Glassman says. "We can talk to each other." The purpose of CrossFit Health is to bring awareness to "The Mess."

VIDEO: FOREST FUNK

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CrossFit:

For time: Chest-to-bar Pull-up

Chest-to-Bar Pullup:
-Level 0: Ring Row, 6x5, pausing at chest
-Level 1: Banded Pull-Ups, 6x5
-Level 2: Tap Swing + Chest-to-Bar, 6x(2+1)x5
Level 3: Strict + Kipping Chest-to-Bar, 6x(1+1)x5

Then,

2 rounds for time of:
60 Double Unders
40/30 Chest-to-bar Pull-ups
60 AbMat Sit-ups
40/30 Assault Bike Calories

TIMECAP: 25:00 GEAR: 2.5
Competition: DUA Pull-Upos
Performance: 200 Singles Banded Pull-Ups or Ring Rows
Fitness: 100 Singles Banded Pull-Ups or Ring Rows Scale reps if needed

Crossfit Forest RSM so funky fresh!


VIDEO: Nutrition: Eating for Wellness

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CrossFit:

Strict Press 10-10-10-10-10
Use the heaviest weight you can for each set. Rest as needed between sets.

Athletes build over the first four sets to a challenging but submaximal weight, leaving one good rep in the tank. Use 95% of that weight for the remaining set.

Then,

3 rounds for time of:
Run, 400 m
21 Thrusters, 95/65 lbs

TIMECAP: 12:00 GEAR: 3
Competition: 75/55#
Performance: 65/45#
Fitness: 45/35#

The nutrition lecture at the CrossFit Level 1 Certificate Course continues, and it's time to talk about food. Eat meat and vegetables, nuts and seeds, some fruit, little starch and no sugar. Keep intake to levels that will support exercise but not body fat.

VIDEO: Nutrition: The Base of Glassman’s Hierarchy of Development

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CrossFit:

Power Jerk 5-5-5-5-5
Use the heaviest weight you can for each set. Rest as needed between sets.

Then,

3 rounds for time of:
21 Power Jerks, 95/65 lbs
21 Box Jump Overs, 24/20 in

8 min time cap
Competition: 75/55#
Performance: 65/45# 20/16”
Fitness: 45/35# 16/12”

CrossFit Founder Greg Glassman defined fitness for the first time in October 2002, in the CrossFit Journal article "What Is Fitness?" There, Glassman states, "Nutrition plays a critical role in your fitness. Proper nutrition can amplify or diminish the effect of your training efforts. Effective nutrition is moderate in protein, carbohydrate, and fat."

VIDEO: The Dumbbell Hang Clean and Push Jerk

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CrossFit:

Hang Snatch 4-4-4-4-4
Use the heaviest weight you can for each set. Rest as needed between sets.

Athletes build over the first three sets to a challenging but submaximal weight, leaving 1-2 good reps in the tank. Repeat that weight for the remaining two sets.

Then,

4 rounds for time of:
15 Dumbbell Snatches, 50/35 lbs
15 Burpees
15 Toes-to-bars

14 Min. Time Cap
Competition: 40/30#
Performance: 30/20# Toes as high as possible
Fitness: 20/10# Knee Raises

CrossFit Seminar Staff member James Hobart demonstrates the dumbbell hang clean and push jerk. For more info on CrossFit's Trainer Courses: https://training.crossfit.com CrossFit® - Forging Elite Fitness® (http://crossfit.com) The CrossFit Games® - The Sport of Fitness™ The Fittest On Earth™

VIDEO: WHY A DOCTOR TREATED HIS OWN DISEASE WITH CROSSFIT

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CrossFit:

Record your best Snatch 1 rep max lift.
Only include the heaviest 1 rep, do not include sets prior to it

For time:
30 Box Jumps, 30/24 in
40 Power Snatches, 75/55 lbs
30 Box Jumps, 30/24 in

TIMECAP: 9:00 GEAR: 2.5
Competition: 24/20” 65/45#
Performance: 20/16” 55/40#
Fitness: 16/12’’ 45/35#

Dr. Jeff Livingston is a maternal-fetal medicine specialist. In 2001, he developed a finger tremor and was eventually diagnosed with Parkinson's disease, a degenerative nervous-system disorder that affects movement, balance and stability. After trying to treat the disease with medication and surgical interventions, he discovered a new approach that works better for him.