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Posts tagged “Clean and Jerk

CFSR 5.18.18

Congratulations to all the members who have completed the 6 week challenge!

Today is the last day of the 6 week challenge! You have shown up and shone out, and we hope this is been a life changing experience for you.

It wasn’t easy and it wasn’t painless, but it was fun!

Share your experience with the 6 week challenge with us at the Facebook page!

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CFSR 5.16.18

Happy Hump Day!

You made it halfway through the week, make sure to finish on a strong note!

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Today is Bring a Guest day! It’s a great opportunity to change up your routine. You never know, your friend might fall in love with CrossFit and you’ll change their life!

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If you haven’t already, make sure to check out the schedule on our website, you might find something different you want to try!


CFSR 5.15.18

What do you want to accomplish today?

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Your best is waiting for you, but you have to change things for the better in order to accomplish your best. Just ask our 6 week challengers!

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Keep it up everyone! You’re almost there and you’ve been kicking butt! Show us what you’re made of! P.S. tomorrow is Bring a Guest Day, you can bring a friend to work out with you and sweat it out!


CFSR 5.9.18

Happy Hump Day!

Have you made progress on your goals this week?

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This is the most important part of CrossFit. You make your goals, and then your goal makes you. If it’s getting easier, you’re doing it wrong and need to step it up. Don’t take the step “Repeat” literally, if you do the same workouts for the rest of the day, the rest of the week, the rest of the month, you’re going to be in the same place! Make sure to check the blog for a new WODs by the most skilled trainers we have.

This is your challenge!

 

Check out the pictures from the Cinco de Mayo Throwdown, click here!


CFSR 5.8.18

Today’s Tuesday! It’s Bring a Guest Day! Bring a friend to work out with you and get on the floor together! 

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“CrossFit is the principal strength and conditioning program for many police academies and tactical operations teams, military special operations units, champion martial artists, and hundreds of other elite and professional athletes worldwide.”

This high-intensity workout is extremely varied and all about getting the most bang for your workout buck. A CrossFitter will likely never do the same routine twice in one week and each workout will usually last between 45 minutes to an hour.

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Check out the pictures from the Cinco de Mayo throwdown, click here! 


CFSR 3.08.18

Foundational Movements of CrossFit continued…

The Shoulder Press targets the deltoids, trapezius, triceps, serratus anterior and the upper portion of the pecs.  The most important benefit of this movement is that it will increase your bone strength and improve stability which decreases the risk for osteoporosis.

The Push Press targets the calves, quads, core, deltoids, and triceps.  Push pressing forces you to produce maximal force in minimal time.

The Push Jerk involves explosive power coming from a strong posterior chain and explosive hips.  It is a variation of an Olympic lift that develops full-body power.

To be continued…


CFSR 3.01.18

We Love Squats

Squatting is one of the most essential aspects of any training program. It is a simple, yet highly effective and functional exercise.

Squats are mostly known as a leg exercise, but they promote body-wide muscle building by catalyzing an anabolic environment.  It is also one of the best functional exercises out there, promoting mobility and balance and helping you complete real-world activities with ease.  Squats help you to burn more fat, as one of the most time-efficient ways to burn more calories continually is by developing more muscle.  It has long been criticized for being destructive to your knees, but research shows that when done properly, squats actually improve knee stability and strengthen connective tissue and are one type of exercise that should be a part of virtually everyone’s fitness routine, as they provide whole-body benefits.

Give these 6 super effective squats a try:

Squats work the glutes, hamstrings, quad, back and core, making it a great total-body exercise. Once you’ve learned the basics of good form (described here), you’ll be ready to move on to these six super-effective squat variations that will do wonders for your strength, flexibility, physique and power. healthandfitnessnewswire.com

Learn how to squat properly by watching this video:

Here are a few tips to perfect your squat:

  • Start with your feet shoulder width apart

  • Keep your head in a neutral position looking straight ahead

  • Pull your hips back and down, as if you were about to sit in a low chair

  • Keep your weight on your heels

  • Keep your lower back tight to maintain your lumbar curve

  • Keep your chest up and shoulders back

  • Push your knees out so they track directly over your feet

  • Your hips should drop below the top of your knees at the bottom

  • Drive up off your heels

  • Rise to full extension

  • A mature squat will have a nearly vertical torso throughout the entire movement

  • Every bit of musculature is involved in the squat