CrossFit Wod – Page 259

Monday – 1.10.11

January 9, 2011SiteplicityCrossFit Wod0

Strength: Back Squat 10.5.5.5.5.5 WOD: “Recon” Front Squat (75%/50% Body Weight) Pull-ups (C2B) 21-15-9 …

THE FITCAMP 12 WEEK PALEO CHALLENGE IS JUST A WEEK AWAY!! JOIN US FOR WEIGH-INS ON: SATURDAY 1/15/11 FROM 9-11AM THE FITCAMP STAFF WILL BE THERE FOR YOUR Q&A THE CHALLENGE WILL CONSIST OF 12 WEEKS OF PALEO SUPPORT FROM OUR FITCAMP TEAM EDUCATING YOU ON THE PALEO PRINCIPLES AND GUIDING YOU TOWARDS UNLIMITED RESOURCECS SUCH AS...

Attention all Endurance Athletes, This Saturday (1/8/11) from 4-6pm at our studio I will be meeting and speaking with the Triumph Triathlon group about the benefits of cross-training for endurance sports. If you have any interest in attending the event and meeting with like minded endurance athletes please feel free to stop by. To R.S.V.P. for this event please...

Thursday 1.6.11

January 5, 2011SiteplicityCrossFit Wod0

Strength: Deadlift Complete 5 sets of perfectly executed deadlifts at the following reps 10.8.6.4.2. Increase weight with each consecutive lift. WOD 1: “Mexican Sledgehammer” 8.7.6.5.4.3.2.1 Hang Squat Cleans (105/155) 30 Double Unders WOD 2: Hollow Rock/Superman Superset 5 sets at 30.45.60.45.30 seconds Post times to comments …

Wednesday 1.5.11

January 4, 2011SiteplicityCrossFit Wodclass, Exercises, FitCamp, Gym, Health, Health Club, Leominster, muscle-up, Ultimate FitCamp, workout0

Today’s FitCamp workout is pretty technically challenging but keep in mind there are scaled options for all three exercises as there are within any class. So if you haven’t gotten HSPU’s or even heard of a muscle-up don’t sweat it. There are great substitutions you are very familiar with for both of these that will...

Tuesday 1.4.11 – Get great Abs?

January 3, 2011SiteplicityCrossFit Wod0

Strength: L-sit Complete 4 sets of 30 second L-sits (if unable to do strict L-sit then do chair sit or L-sit variation). This exercise is one of the best out there for building great core strength, firm and fit abs and will help you dramatically improve your pull-ups, push-ups, dips and more. WOD: “Highway to Hell” 50 Box...

Monday 1.3.11 – Are you struggling or succeeding?

January 2, 2011SiteplicityCrossFit WodFitCamp, Fitness, Gym, Health, Health Club, Leominster, New Years, resolutions, Ultimate FitCamp0

What seperates the people who succeed with their health focused new years resolutions from the millions of others who are already struggling after just 2 days? What are you going to do to make sure the resolutions you made for 2011 actually last? Just saying you have a new years resolution and even writing it down...

PALEO 101 W/TIFF

December 30, 2010SiteplicityCrossFit WodChallenge, FitCamp, Leominster, Nutrition, Paleo, Paleo Diet, Paleo Nutrition, Ultimate FitCamp0

While making your rounds to house parties this weekend to celebrate the New Year consider bringing a healthy paleo dish. This way you will have a meal to satisfy you without indulging on junk food. Nick and I recently went to dinner over a friends house, below is the meal I prepared. It was super...

Nick’s Coaching Corner – Milestones

December 29, 2010SiteplicityCrossFit WodCrossFit, FitCamp, Fitness, Gym, Health, Health Club, Leominster, Performance, Ultimate FitCamp0

Hey There FitCampers! I cant help but piggy-back off of Patrick’s post yesterday, it is too close to the new year to not talk about fitness goals and keep evaluating them throughout this week. Here is a great chart to look at (and check off) with where you are in your fitness now, and where...

Your Goals for 2011

December 28, 2010SiteplicityCrossFit WodCrossFit, Fit Camp, FitCamp, Fitness, Goals, Gym, Health, Health Club, Leominster, New Years, Nutrition, Success, Ultimate FitCamp, Weight-loss0

What are your goals for 2011? Have you given them any thought? Do you have any or even believe goal setting works for you? Every year I set goals for the upcoming year. Business goals, financial goals, health goals and even random goals like certain house projects I want to finish or places I want to go. Whether or...

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