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 […]

6
Jul

July 7, 2014: Foundation’s Day #4

By: Michelle Stafford Leave a Comment

Main – CrossFit First week of Foundations complete, congrats to all our athletes! Everyone is doing amazing, week two here we come!! DROM: Dynamic Range of Motion (No Measure) Mobility:  Ankles & Hips Ankles: Banded Heel Cord ( Anterior Bias) Hips: Olympic Wall Squat w/ Band ( Happy Baby Test) Foundation’s Day #4 Skill: * Medicine […]

4
Jul

Happy Saturday, July 5th, 2014

By: Michelle Stafford Leave a Comment

Main – CrossFit The CrossFit OutSpoken Crew did amazing this week, first week of Foundations done!! Let’s end this week with a fun LIVE LOUD Bang!! You all should be very proud of your effort, dedication and accomplishments this week. I know I’m a proud Coach!! DROM: Dynamic Range of Motion Fun game of creative […]

3
Jul

Happy Independence Day – Team WOD

By: Michelle Stafford Leave a Comment

Main – CrossFit Let’s celebrate the Fourth of July by getting our sweat on with a Fun Team WOD! I encourage everyone to try and bring a friend or family member to come celebrate this holiday WOD with the CFOS Crew!! DROM: Dynamic Range of Motion (No Measure) Metcon (AMRAP – Rounds and Reps) Team […]