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Palmer, AK 99645
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Congrats to all who PR'd tonight! Just remember that the other portions of the workout are just as important as the lifting. Try to get excited about a better Row or a set of pull-ups, or even doing your 20 burpees without stopping or changing your pace. It is all about consistency and being good on multiple platforms. If you want to succeed in this sport, you cannot have holes I'm your game. This also goes for your fitness in general. Try not to specialize and put all your efforts towards one aspect of fitness. Attack them all with the same intensity and drive to improve. Tomorrow: We will be doing some de-loading tomorrow after all the volume today. Accessory Work: 3x20 GHD Sit-ups 5x5 Seated Box Jumps (as high as possible) 5x5 Push Press @65% (Please do not go heavier, this is just working on your movement patterns) WOD 3 Rounds for time: 15 Deadlifts (225/155) C (185/125) Rx (155/105) S 10 HSPU 5 MU 15 min. Time Cap For the WOD: HSPU (strict) C (kipping) Rx (push-ups or scaled HSPU) S MU -Rx may do Bar MU - Scaled will do 10 Strict Pull-ups & 10 ring dips
Wednesday, November 19, 2014: for time: 100x double under 21x front squat @ 115/75-lbs. 21x push press 100x double under 15x front squat 15x push press 100x double under 9x front squat 9x push press workout courtesy of crossfit.com
Thanks all for putting in an awesome effort during testing week and helping us program more effective workouts! Speaking of which, be sure to get into the gym on Thursday for an advanced screening of one of the Civilian Military Combine workouts.
THIS SATURDAY! Click on link below to register! Are you looking to spend more time on your gymnastics skills? Prioritize this and also have an excuse to get to Georgetown and check out the new space- CF Balance Georgetown, get to train with Michael Lorenzen on gymnastics, and check out some Reebok gear! https://www.eventbrite.com/e/reebok-presents-gymnastics-workshop-with-mike-lorenzen-crossfit-balance-georgetown-tickets-14130754467
In case you missed it, check out Kevin, our "I AM Behemoth" spotlight member of the month! http://behemothstrength.com/behemoth-kevin-iglesias/
"I was one of those kids that had a variety of clever excuses to get out of gym class. I wasn’t an inspiring athlete so I always volunteered to keep score, inventory the athletic equipment, tidy up the locker room, just about anything that would keep me on the sidelines. Now that I’m older I appreciate that CrossFit makes me want to push myself physically and participate. I still moan (I swear we are always doing burpees) but I get to the gym, do the work and I try my best." -- Dian S. Hope you're as entertained -- and inspired -- as we are by this edition of CFDC Athlete Spotlights!: http://crossfitdc.com/2014/11/cfdc-athlete-spotlight-dian-s.html (photo credit: Charles W.)
Tuesday, November 18, 2014 CrossFit Part 1 - WOD: 20min EMOM 7 Burpees 5 T-2-B scaled - k-2-e competitor - add 1 Bar MU to the end of each round Part 2 - Strength/Skill 3 sets of max unbroken DUs 3 sets of max unbroken strict pull ups (no more than 30sec between sets) scaled - SUs (100 max each set), 3 sets of 5 negative pull ups CardioFit 20min EMOM 7 Burpees 5 Knees to Elbow Competitor Part A - Snatch Every 90sec working u in loads to a heavy single Part B - Snatch RDL 3x6 (heavy) Part C - Lunge stance press 4x4 (alt legs each set) Part D - Row Intervals: 300m/280m (every 3 minutes)
"After a night in fight club, everything in the real world gets the volume turned down. Nothing can piss you off. Your word is law, and if other people break that law or question you, even that doesn't piss you off." ~Chuck Palahniuk, Fight Club http://www.nytimes.com/2014/10/19/magazine/why-are-americans-so-fascinated-with-extreme-fitness.html?smid=fb-nytimes&smtyp=cur&bicmp=AD&bicmlukp=WT.mc_id&bicmst=1409232722000&bicmet=1419773522000&_r=5&utm_content=buffera0d2e&utm_medium=social&utm_source=facebook.com&utm_campaign=buffer&pagewanted=all
Brian Mackenzie will be spending some time in New Zealand this coming January... Let's put him to work and get a CFE Seminar on the schedule. If you are in the Auckland area and would like to host shoot us an email at email@example.com!
Main – Team IronA.Power Clean+Clean (5×1+1)B.Back Squat (188.8.131.52 @ 184.108.40.206)C.Front Squat (220.127.116.11 @ 18.104.22.168)MetconMetcon (12 Rounds for reps)4 sets for max reps: - :30 HPC (135/95) - :30 rest - :30 DB Thruster (40/30 per hand) - :30 rest - :30 DU - rest 2-3 min
So much Canada going on in here! - Coach Raymond and his people having a ball in the Silicon Valley! LEVEL 1 ACTIVATION: 3min (strapless) row 3x10"/10" PVC Thruster 3xSAP Pullups 5-10/side Bwd roll to candlestick up to Pistol Crossover Symmetry Activation SKILLS: 2 min core activation with weighted PVC complex ( http://youtu.be/-xDF25PHwPY ) 10-15 broad jump to vertical jump - land from broad jump and immediately go into vertical jump and try for no forward or backward... http://ow.ly/2QKZMS
Sunday: Bacon Wrapped Pork Tenderloin Ingredients 1 (1 1/2-2lb) pork tenderloin 8-10 pieces bacon Directions Preheat the oven to 350°F. Wrap slices of bacon around pork tenderloin, keeping pieces together when necessary with a toothpick. Lay bacon wrapped pork tenderloin on a rimmed baking sheet and transfer to the oven. Bake for 1 hour, or until bacon is crispy and tenderloin registers on a meat thermometer at 160°F, telling you the interior is cooked. Remove from oven and let rest 3-5 minutes before slicing. Serve as is or with your choice of side such as Coleslaw, a garden salad or a baked sweet potato. Enjoy! :) By: http://paleoporn.net