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 […]

2
Jul

July 3, 2014, Foundation’s Day #3

By: Michelle Stafford Leave a Comment

    Main – CrossFit Day three or our six day Foundation Course!! Halfway there, you all are doing amazing:) Remember, we are open on July 4th, 2014, all classes. There will be a team WOD, please feel free to bring a friend and expose them to CrossFit and our CFOS Crew!! DROM: Dynamic Range […]

1
Jul

Foundation’s Day 2, Whooohoooo!!

By: Michelle Stafford Leave a Comment

Main – CrossFit Foundation’s Day One in the books, so excited for day two!! Let’s do this!! DROM: Dynamic Range of Motion (No Measure) Mobility Shoulders: Overhead Sequence Foundation’s Day 2 Athletes will learn the proper mechanics and progressions of the shoulder press, push press and push jerk. These movements are staples in CrossFit and […]

30
Jun

WOD – Tuesday, July 1, 2014

By: Michelle Stafford Leave a Comment

Main – CrossFit DROM: Dynamic Range of Motion (No Measure) Mobility Shoulders: * Banded Overhead Distraction. * Banded Overhead with external Rotation Bias. Metcon (Time) For Time: 400 Meter Run 24-20-16-12-8-4 (rep scheme) * Lunges with Plate #25 / #45 * Push-Ups 400 Meter Run Daily Thoughts “Start where you are. Use what you have. […]

29
Jun

Foundation’s Day 1

By: Michelle Stafford Leave a Comment

Main – CrossFit Our CrossFit Outspoken Family is a brand new courageous crew, the first two weeks will be Foundation Classes!! So exciting everyone gets to start Foundation Classes Together!! Lets do this, 321…GO! DROM: Dynamic Range of Motion (No Measure) Hip Mobility Sequence (No Measure) Mobility is a essential component of CrossFit Movements. Mobility […]