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Do You VooDoo…

Posted by & filed under crossfit, fitness, mobility, Uncategorized.

By: Clint Russell, SPT What is Voodoo floss? I’m sure you’ve see people wrapping their elbows or knees and wondered why. How is that supposed to help? I’m going to give you a little more information on these bands and what exactly they do to hopefully help you understand what is going on from a… Read more »

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6/19/17-6/23/17

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Monday OHS 5×2 32X1 70-80% 12 min AMRAP 8 situps 8 OHS 115/75 25 Dbl undersOne of the best ways to get better is to slow movements down. The OHS will help develop stability in the shoulder thourought the ROM. I have never seen pause reps make anyone worse. The wod is about quick transitions…. Read more »

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Wods 6/12/17-6/16/17

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  Monday HS hold/squat hold :15/:15 alt Power clean and Jerk 2 EMOTMx8 “Clean ladder Cindy 2 Rounds of “Cindy” 3 Clean and jerks 135/95 15 min AMRAP-add10lbs/rd Use the EMOTM to warmup the movement, not break a record. Focus on getting into a good setup everytime. This workout will help build you technique. Be… Read more »

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WODs 6/5/17-6/9/17

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  Monday pressing snbal+10 snbal snatch review Strength/Skill: EMOTM for 8 Minutes of: Snatch x 1 Metcon: AMRAP in 20 minutes of: 200 Meter Run 2 snatches @ 50% add every round-if you fail go back 2 rds and max rds in remaining time This is the retest. Use the beginning to focus on mechanics…. Read more »

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5/30/17-6/2/17

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Monday Murph! Ya buddy! Tuesday Hang snatch 2 EMOTMx10 500m row 9 Hang power snatch 95/65 50 DU 3rds Yesterday was brutal and it today is meant to get the HR up, not create a bunch of soreness, but still be a challenging workout. It Work on getting under the bar quickly on the EMOTM…. Read more »

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5/21-5/25

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  Monday, May 22nd Strength/skill: Front squat 1 Rep Max Met-Con: Open WOD 17.2 Amrap 12 2 rounds 50-ft. dumbbell front rack walking lunge (50/35) 16 toes-to-bars 8 dumbbell power cleans (50/35) Then, 2 rounds of: 50-ft. dumbbell front rack walking lunge 16 bar muscle-ups 8 power cleans Roll quads Time to see where we… Read more »

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Friday 5/19/17

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Here is the wod for Friday.  Reminder, Murph is 5/29, a week from this Monday.   Strength/Skill: Push Press 3×6 7 Rounds for Time of: 7 Push Press 115/75 12 Front Rack Lunges (115/75) 4 Muscle Ups

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5/15/17-5/19/17

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Monday, May 15th Strength/Skill: Power Clean x3 EMOTMx3 rest 1 Power Clean x2 EMOTMx3 Rest 1 Max Power Clean x1 EMOTMx7 Met-Con: 10-1 Power cleans 135/95 Ring Push ups I like to use this setup to work up to a max on PS/PC. It warms up the CNS without overly taxing the body and lends… Read more »