Forever CrossFit
Friday May 18th
Squat Snatch 3, 3, 3 “Sandy” 4 Rounds for time: 10 Wall Balls (20/14#) Bear Crawl (20 yards) 10 Burpee Box Jumps (24″/20″) Walking Lunge (20 yards) Post Snatch Loads & Times to Comments! Reminder: Mini-Social for Sandy tomorrow after the 6:30AM WOD. Feel free to stay an extra few minutes for some [...]
Thursday May 17th
Skill – Turkish Get Ups 20 minutes of practice. If your technique is proficient, work up to a 1RM on each arm. Try to get at least 10 reps on each side throughout the course of the session. Core tight, and shoulder active “punching” toward the ceiling throughout the entire movement. “Ocean State [...]
Wednesday May 16th
“Jackie” For time: Row 1000 m 50 Thrusters 45# 30 Pull Ups Post Times to Comments! I am sad to announce that two of our long-standing, amazing members will be leaving us soon. Sandy Riel and Jonathan “Plain White Tee” will be completing their final WODs with us this week. Sandy is transitioning to a [...]
Tuesday May 15th
Strength – Rack Jerk 1-1-1-1-1 “Hokey Pokey” AMRAP 6 6 T2B 6 KB Snatch RH (1.5/1) 6 KB Snatch LH Rest 3 minutes AMRAP 3 3 T2B 3 KB Snatch RH 3 KB Snatch LH Post Max Jerk and Rounds to Comments!! Coach’s Notes: A couple quick things to think about on [...]
Monday May 14th
Back Squat 20 Rep Max Cash Out Tabata Push-Ups Coach’s Notes: No, that is not a typo. A 20 rep max is as much a physical challenge as a mental one. We will be doing this once a week for a 3 week cycle. This first week the weight selection [...]
Sunday May 13th
Happy Mother’s Day! GET READY TO SQUAT TOMORROW!!!
Saturday May 12th
REMINDER: Starting today, Saturday morning will now have 2 classes 9 AM & 10AM!!! “Lotta Tabata” Athletes will perform one Tabata cycle (8 rounds of 20 : 10 :: Work : Rest, 4 minutes total) at each of the following stations: 1) Row (calories) 2) Push press (45/35) 3) KB Swings (1.5/1) 4) Shuttle [...]
Friday May 11th
Strength- Weighted Pull-Up 5, 5, 5, 5, 5 Notes: If pull-ups are a weakness, the substitution for this strength work today will be either 5 sets of max rep pull-ups with no additional weight (as strict as possible), or 5 sets of max rep banded pull-ups, using the same band for all 5… [...]
“Well then why the F%$& are you here?”
I want to share a brief interaction from this week I had the pleasure of standing right next to. The quote is super simple, but I think it drives at the heart of CrossFit, why we do what we do, and how it all works so well. Lauren & Alex G. of the [...]
Thursday May 10th
Skill – Rope Climb Athletes will learn the J-technique and work on climbing up the rope as far as they are comfortable getting back down safely. The scale for this is simply to start by laying on the ground next to the rope and work on pulling yourself back up to a standing position [...]
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In the simplest terms, CrossFit is an incredibly effective strength and conditioning program. The CrossFit Method will prepare you for life and sport better than any other training regimen in existence today. CrossFit delivers a fitness that is, by design, broad, general, and inclusive. Our specialty is not specializing.
CrossFit is the principal strength and conditioning program for the United States Marine Corps, many police academies and tactical operations teams, military special operations units, champion martial artists, and hundreds of other elite and professional athletes worldwide. It is also being implemented in nursing homes, pre-schools and physical therapy…..if you fit somewhere in between it can probably help you.
The CrossFit program is designed for universal scalability making it the perfect application for any committed individual regardless of experience. We’ve used our same routines for elderly individuals with heart disease and cage fighters one month out from televised bouts. We scale load and intensity; we don’t change programs.
The needs of Olympic athletes and our grandparents differ by degree not kind. Our soldiers, skiers, mountain bike riders and housewives have found their best fitness from the same regimen.
Elements On-Ramp Program:
Elements is a three part course that teaches the basics movements and etiquette necessary for any new member to take classes. It is taken over the course of 2 days.
Day 1: Covers all the lifts necessary to participate in the Crossfit program. These lifts include Deadlift, Clean, and Snatch. You will also learn the three different types of squats (Regular, Overhead and Front). The last movements of the day are the overhead presses which are a regular press, Push Press and a Press Jerk. All these lifts will be done with a lightweight PVC pipe while you are learning and with lightweight after. Lifting Etiquette will also be addressed.
Day 2: This is the day you learn all the odd ball lifts and exercises that are associated with Crossfit workouts. The exercises include sumo deadlift high pulls, thrusters, pull-ups, knees 2 elbows, toes to bar, ring dips, kettlebell exercises, burpees, medicine ball exercises , and a proper sit-up. This is also the day we go what the standards for what each lift are. This day also has a nutrition component. To help you maximize your results from Crossfit, nutrition is very important. We will go over the “Yes” and “No” foods associated with Crossfit. We will also go over the implementation of a new diet. There will also be a question and answer session at the end.