17
Jul

WOD: July 18, 2014. Bench Press

By: Michelle Stafford Leave a Comment

Main – CrossFit TGIF !! Heck yes, great job everyone, another successful week full of inspiration, victories and accomplishments! Warm -Up DROM: Dynamic Range of Motion  Bench Prep. (Bands)  * Band – Face Pulls * Band – Pull Aparts Mobility Shoulder: * Bilateral Internal Rotation * Shoulder Rotator Smash / Floss Strength Component  Bench Press […]

16
Jul

WOD: July 17, 2014: Power Clean & Jerk

By: Michelle Stafford Leave a Comment

Main – CrossFit Warm-Up DROM: Dynamic Range of Motion  Bar Warm – Up: Clean & Jerk  Warm-Up Progression: * Foot-work * Down & Finish – Speed Through the Middle * Elbows High & Outside – Bar Close * Muscle Clean – Strong Turnover * Jerk Foot-work * Jerk Overhead work Skill Power Clean and Jerk […]

15
Jul

WOD: July 16, 2014.

By: Michelle Stafford Leave a Comment

Main – CrossFit The Deadlift is unrivaled in it’s simplicity and ability to develop substantial head to toe strength that can transfer into overall functionality of life and all sports. In addition, the Deadlift is a prerequisite that transfers over into our Olympic Lifts (Snatch / Clean & Jerk). The Deadlift is simple, safe, yet […]

14
Jul

WOD: July 15, 2014 – Power Snatch

By: Michelle Stafford Leave a Comment

Main – CrossFit Today we build upon our foundation of the Snatch, by breaking the movement into two components. Such as the Power Snatch from the High Hang and then into the Overhead Squat. Focusing on basic mechanics and striving for virtuosity in all our movements. The Olympic Lifts take time to learn, little by […]

13
Jul

WOD: July 14, 2014. Back Squats!

By: Michelle Stafford 1 Comment

  Main – CrossFit Congrats to our Founding Members for graduating Foundations. Time to start building upon our strength and basic skills. Continuing your quest for a better you!! Over the next eight weeks of programming, we will be working on finding your baseline (starting point) in terms of your overall strength. You will be […]

12
Jul

Saturday FUN TEAM WOD

By: Michelle Stafford Leave a Comment

Main – CrossFit Let’s Do This!! DROM: Dynamic Range of Motion  Musical Chairs  OH boy!!!! Metcon (Time) 22-16-10 reps (Teams of 2)  * Jumping Pull-Ups  * Jumping Squats  * 200 Meters RUN… THEN…… You’ll Find Out Soon:) Daily Thoughts “I will & I can.”

10
Jul

Foundation’s Day #6: July, 11, 2014

By: Michelle Stafford Leave a Comment

Main – CrossFit WOW!! Last day of Foundations for our Founding Members of CrossFit Outspoken!! SO excited for everyone. Last day will consist of learning the Clean & Jerk, exciting! Let’s do this CFOS Crew!! Great job on the RSVP!! DROM: Dynamic Range of Motion  Mobility: Posterior High Chain: * Glute Smash * Glute Floss Foundations […]

9
Jul

WOD: July 10, 2014.

By: Michelle Stafford Leave a Comment

Main – CrossFit Deadlift!! WHOOOHOOO:) Warm-Up: DROM: Dynamic Range of Motion Mobility : Hamstrings   * Posterior Chain Smash Skill: Strict Pull Up Pull ups are considered a gymnastic movement. Simply put Gymnastic is physical exercise used to develop strength, balance and agility. Gymnastic defined in CrossFit are skills from a sport and applied to WODs, to […]

8
Jul

Foundation’s Day #5: July 9, 2014.

By: Michelle Stafford Leave a Comment

Main – CrossFit Foundation Day #5!! Almost there everyone, you all are doing amazing:) The last two days of Foundations will consist of learning the learning the fundamentals of the Olympic Weightlifting. Wednesday, Day 1: Snatch. Friday, Day 2: Clean & Jerk. DROM: Dynamic Range of Motion (No Measure) Burgener Warm-up (No Measure) BURGENER WARM-UP: […]

7
Jul

WOD: Tuesday, July 8, 2014.

By: Michelle Stafford Leave a Comment

Main – CrossFit Everyone is doing amazing when it comes to RSVP for classes, almost a 100% participating. Much appreciated keep it up!! DROM: Dynamic Range of Motion  Mobility: Anterior Shoulders * Banded Extension Bias * Bilateral Internal Rotation Mobilization * Sink Mobilization Metcon – 4 Rounds for Time: * Bench Press 20 reps. #95 / #135 […]