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Posts tagged “CrossFit WOD

CFSR 4.20.18

Motivation is what gets you started.

Habit is what keeps you going.

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Happy Friday everyone! Don’t forget to set the stage for the weekend with a kick ass workout! We have 3 weeks to go until the Cinco de Mayo throwdown!

Are you ready?

CFSR 3.11.18

Metcon – we have all heard the term…

But, what is it?

Metabolic Conditioning (metcon for short) is a style of CrossFit training with short sessions of higher-intensity training designed to increase metabolic demand and energy usage.  It is added to a training plan to take you to your training threshold, with short rest times to improve metabolic pathways.  Metcon is typically used as a workout “finisher”.

The goal of a metcon session should be to complete and sustain a high effort output over a short period of time, with as little rest as possible between workouts to make your body more energy-efficient.

How does it work?

Metcon follows either a HIIT (high-intensity interval training) workout with short periods of intense exercise followed by similar length at a lower intensity, or circuit training with various exercises performed back to back.

How will it help with fat loss?

Many studies have shown that metcon is great for fat loss because of increased fat oxidation, reductions in appetite, and the increase in muscular adaptations and the subsequent increase in lean body mass.

Short version: adding metcon to your program can intensify your fat loss efforts.

Some downsides to metcon is that it can often be misused.

Overall, metcon is a great way to work on areas you didn’t include in your main workout such as squats, pushing or pulling.

Add metcon to your training and challenge yourself by starting the workout below:

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CFSR 3.10.18

And just like that, we’re in the third week of the 2018 CrossFit Open!

In case you missed the CrossFit Open 2018 18.2, below is a recap of the live announcement and the matchup between CrossFit R.A.W. stars Bob Anthony and Lauren Black, followed by a showdown between CrossFit Games athletes Noah Ohlsen and Patrick Vellner:



CFSR 3.09.18

Foundational Movements of CrossFit continued…

The Deadlift targets the gluteus maximus which is the biggest muscle in the body and of the three powerlifting movements.  Nothing targets the butt as hard as the deadlift! Strong glutes transfer to better endurance, power, and pain prevention.

The Sumo Deadlift High Pull primarily strengthens the hamstrings, glutes, lower back and upper traps.

The Medicine-Ball Clean targets the muscles of the arms, shoulders, and even the abdominal muscles. It’s excellent for engaging the gluteus maximus, hamstrings, calves, lower back, upper traps, biceps and forearms.  The medicine ball clean is an exercise that is extremely effective for building size and strength and it’s a very popular movement to add to any WOD.


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 3.07.18

Foundational Movements of CrossFit

Learning the foundation movements with perfect form is an integral part of CrossFit that will help set you up for success.  If performed properly, the moves will help build overall strength, balance, power, agility, flexibility, endurance, and avoid injury.

Below are a a few videos that will show you how to perfect your form:

Air Squats tighten your lower body such as your quads, hamstrings and glutes.

Try this for a challenge: do 20 seconds of air squats, followed by 10 seconds of rest, for eight rounds and you will definitely feel the burn.

The Front Squat targets the quadriceps because the barbell is in front of you rather than behind.  It has less spinal compression, flexion, less torque on the lower back and works your entire core.

The Overhead Squat is a great tool for training the strength and stability of your shoulders and core.  The overhead squat can help your body learn how to extend if performed properly.

To be continued…

CFSR 3.06.18

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Have you always wondered about the lingo that CrossFitters use and have been completely confused about what they mean?  Have you looked at the board and wondered… what is an AMRAP or Ass to Grass?  If so, this blog is for you!

CrossFit has been the ultimate challenge for physical preparedness for many, but for others, the thought of CrossFit makes them want to puke.  Whether you’re a newbie or a regular, knowing the lingo for every WOD of the day will definitely help (and make you sound cool).  Below are a few to start with (in no particular order) but there are many more…

Box: a.k.a  “heaven” to CrossFitters.  Boxes have all the equipment necessary to perform the range of WODs to get you in shape.

AMRAP: As many reps or rounds as possible that is given a specific time period.  Times last 10, 20 or 30 minutes.  Athletes are challenged to complete as many rounds of a series of movements in an allotted time.

Ass to Grass – ATG (a.k.a. Ass to Ankles): a full-depth squat.

For Time: Want to know how you stack up with the rest of the CrossFit world?  Measure the time it takes for you complete a prescribed (Rx) workout!  This term pushes athletes to race against the clock and each other.

Score: Think you’re the best?  Think again!  The score means the total number of reps completed during a given workout.

Affiliate: A certified gym or owner of CrossFit gyms.

Rx’d: As prescribed – suggested parameters for a given exercise such as weight.

Beast: a term used to compliment a badass athlete 🙂

MetCon: metabolic conditioning.

PB: Your personal best.

PR: Personal record (a very proud moment).

DNF: an acronym for “did not finish”.

Rest Day: we all need it and it’s necessary for recovery.

What other CrossFit lingo can you think of?