Month: July 2018

Wednesday 180801

CrossFit Logic – CrossFit Heavy Squat 2 (No Measure) 200m Row/Run 2 rounds of 5 Goblet Squat – 3 sec hold at bottom Lunge & twist L&R 10 sec super man/hollow hold A: Back Squat (15min Cap) Strength Progression 3 x 5 (add 2.5kg to prev)Rx+: 5×5 Focus Point: High Bar Back Squat – Bar […]

Tuesday 180731

CrossFit Logic – CrossFit General Mobility Warm Up (No Measure) 200m Run 10 High Kicks L+R 10 Cross Body Side Kick L+R 10 High Lunge Bounce L+R 10 Wide feet toe 2 toe 10 Situp wide feet toe 2 toe 10 Shoulder rotation fwd/back 10 Monkey Arms A: Turkish Get Up (5-5-3-3-3-1-1-1) Cap: 15min B: […]

Monday 180730

CrossFit Logic – CrossFit Thruster Warm Up (No Measure) 2 min Row/Skip 3 Rounds of Bear Crawls 5 Goblet Squats 10 Wall Angels Metcon (AMRAP – Rounds and Reps) 6 Rounds of 3 min AMARP: Man Makers 22.5/15kg * 1 min rest between Rounds * EMOM: Rnd 1 & 2: 5 Burpees Rnd 3 & […]

Saturday 180728

CrossFit Logic – CrossFit Bear Crawl Relay Warm Up (No Measure) 2 Teams 3 Rounds of Bear Crawl Backwards Bear Crawl Zig Zag *5 Burpees each for the losers! Saman (Time) 8 rounds for time of: 13 Deadlifts 85/57.5kg 17 Wall Ball 10/5kg Run 400m In summer 2018, a rescue mission in the treacherous confines […]

Friday 180727

CrossFit Logic – CrossFit The CrossFit Warm-up (No Measure) 3 rounds of 10-15 reps of: Samson Stretch (15-30 seconds) Overhead Squat with PVC Sit-ups Back-extensions Pull-ups Dips Metcon (Time) For Time: 800m Run > Then 30-20-10 Dumbbell Snatch 22.5/15kg Hollow Rocks > Then 800m Run Rx+: HR> V-Ups Scale: 600m run, snatch> DB clean & […]

Wednesday 180725

CrossFit Logic – CrossFit Bullet Proof Shoulders (No Measure) 3 x 10 reps/secs of Side Plank & reach (L&R) Scap Push Ups Arm Raise & Hold (L&R) Jane Fonda’s T’s on a Box W’s on a Box A: Shoulder Press Strength Progression (15 min Cap ) 3 x 5 (add 1kg to prev)Rx+: 4th set […]

Eating Seasonally

Eating seasonally is the way we were meant to eat and is easy once you know what you are looking for. You simply eat foods that are being grown and harvested at the time of year when you buy and cook them. So why is it better for us? There is more to this style […]

CrossFit

Friday 180720

CrossFit Logic – CrossFit   Thruster Warm Up (No Measure) 2 min Row/Skip 3 Rounds of Bear Crawls 5 Goblet Squats 10 Wall Angels A: Thruster (3-3-3-3-3) Work out of racks B: Metcon (Time) For Time: 21-15-9 Dumbbell Thrusters 22.5/15kg Chest to Bar Pull Ups Rx+: Ch2B > Ring Muscle Up Scale: Jumping Chest to […]

Thursday 180719

CrossFit Logic – CrossFit Burgener Warm-up (No Measure) BURGENER WARM-UP: 1. Down and “Finish” 2. Elbows High and Outside 3. Muscle Snatch 4. Snatch Lands at 2″, 4″, 6″ 5. Snatch Drops SKILL TRANSFER EXERCISES: 1. Snatch Push Press 2. Overhead Squat 3. Heaving Snatch Balance 4. Snatch Balance without a dip 5. Snatch Balance […]

Wednesday 180718

CrossFit Logic – CrossFit Warm Up – Cal Poly Hip Flow (No Measure) 1- Hip circles x 3 (each direction) 2- Tall reach 3- Downward dog x 3 4- Hip distractions x 6 5- Worlds greatest/lunging thoracic rotations x 6 6- Cossacks x 6 7- Blocking hip rotations x 6 8- Downward dog x 3 […]