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Posts tagged “metcon

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 5.7.18

Pullups: The Ultimate Test of Relative Body Strength

As you may or may not know, pullups are one of the best workouts that is not only convenient but yields amazing benefits.

Below are a list of the many benefits of doing pullups:

Benefit #1: Convenience

Pullups are one of the most convenient exercises around and can be done almost anywhere.  All you really need is a bar and your body.

Benefit #2: Compound Upper-body Exercise

Compound exercises target multiple muscle groups.  There is no other excise that will make your upper body grow quite like pullups. Specifically, pullups do a great job of targeting the back and biceps. If you want a V-taper physique, pullups are a must!

Benefit #3: Easily Increase Intensity

Regularly increasing the intensity of your workouts is one of the secrets to building muscle. You can boost the intensity of your back workout simply by strapping a weight plate to your waist or hanging a kettle bell or dumbbell from your feet.

Benefit #4: Many Variations

There are so many variations to pull ups.  The great thing is that one variation doesn’t require any additional equipment than another variation. All you’ve got to do is change up your grip.  The overhand pullup is the best variation for getting your lats to grow nice and wide.  Other variations are grip pullups and reverse grip pullups or chinups place more emphasis on the biceps.

Benefit #5: Grip Strength

Pullups are the perfect exercise for strengthening your grip.

Benefit #6: Fat Loss

Pullups will get your heart rate up and really kick your butt. If you want to boost the fat loss effects of pullups, decrease the time in-between sets or super-set your pullups with another exercise.

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


CFSR 5.6.18

Thank you to everyone who competed yesterday and everyone who joined to celebrate!

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

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GHD Hip & Back Extension

The best thing about CrossFit is that i.t is a strength and conditioning program that creates a wide variety of functional exercises.  The back extension strengthens the posterior chain muscles including the glutes, hamstrings and lower back.  The hip extension builds the basic muscular control strength needed to making a neutral-spine position while the hip is in motion.

If you do not have a Roman chair or a back extension machine, Good Mornings and Supermans are appropriate substitutions, according to CrossFit.com.

Good Mornings Tutorial: 

Superman Tutorial:

In a Back extension, only the back is extending, the hips are trapped and neutral.

In a Hip extension, the back stays rigid and flat while just the hips rotate.

There is also something called a Hip/Back Extension that is a combination of both.

Check out the videos below to learn the proper forms for both exercises:


CFSR 5.4.18

Surround yourself with

people who believe in you!

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If you’re curious about what CrossFit can do for you, or if you want to see where the road you’re on will lead you, check out these testimonials:  Before  After videos!

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CFSR 5.2.18

Have you signed up for the Cinco De Mayo Throwdown yet? Today is the last day! Remember there are tacos and margaritas involved…

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Make sure to sign up at the gym on the white board (to the left of the April challenge).Write the names of your teammates and team name if you have it!
Drop off $20 to the office by May 2nd and you’re in!

All teams will receive workouts by the end of April to work on strategy.

 We hope to see you all sign up and friends and family are welcome to come to cheer everyone on!