21
Jul

WOD: July 22, 2014. Meet Helen!

By: Michelle Stafford Leave a Comment

Main – CrossFit Tuesday!!! This will be our First Benchmark WOD that we do at CFOS! Meet Helen:) Warm-Up DROM: Dynamic Range of Motion  Mobility Lats & Rotator Cuff – Overhead Tissue Smash Bar Warm-Up – Push Jerk Prep. – Preparation for Push Jerk Strength / Skill Component  Push Jerk (EMOM: 10 Minutes, 3 Reps.) […]

20
Jul

WOD: July 21, 2014 – Front Squats

By: Michelle Stafford Leave a Comment

Main – CrossFit Excited for week four! So much excitement last week, PRs, progress, new CFOS Members joining the family, lots of victories and accomplishments. Very proud of you and looking forward to this week. This week will be a continuation of finding your baseline (starting point) in terms of your overall strength. There will […]

19
Jul

TEAM WOD: July 19, 2014.

By: Michelle Stafford Leave a Comment

Main – CrossFit Warm-Up DROM: Dynamic Range of Motion Grab and RUN!! Better be quick! Team WOD of BLISS (Time) Teams of Two: * 2000 Meter Row / Plank * Step – Up with DB / Burpee – 40 reps. * T2B – 80 Reps * Partner Med. Ball Toss – 40 reps * Partner […]

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 […]