WOD

Saturday, February 16, 2019

“Eva” “Eva in Alberta in February”

5 rounds for time of:
Run 800 meters “Row 800m”
30 kettlebell swings 70/55
30 pull-ups

*45 min Time Cap 
*Can complete as partners.

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Dear CrossFit Community, We are asking for your support of a beloved member within our community—Eva Twardokens—who was badly injured in a plane crash last Saturday. Eva is one of the original “Nasty Girls” in CrossFit, and is also the namesake of the benchmark workout "Eva." Her injuries have placed her in the ICU, currently battling a long road to recovery. Aside from her accomplishments in CrossFit, Eva is a two-time Olympic alpine skier and an avid surfer, someone who positively impacts the lives of everyone she meets. This Saturday, Feb. 16, please sweat with us in support of her recovery by completing the workout "Eva" in her honor at your local affiliate. A GoFundMe account has also been created to help with her overwhelming medical and recovery expenses. Any contribution would be greatly appreciated. Sending love, strength and prayers to Eva. Please use the hashtag #evaforeva Please repost Link to GoFundMe in bio #evaforeva

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Friday, February 15, 2019

Box Squat
18 x 2

CF Open WOD 11. 1
AMRAP in 10 Minutes:
30 DUs
15 Power Snatch 75/55

Thursday, February 14, 2019

3 x
20 Reverse Snow Angels
1 Lap Waiters Walk
:20 Hang from Bar

AMRAP in 12
10 Box Jumps
10 Steps DB Walking lunge
10 DB Push Press

CFE Baby Schedule Changes
Monday to Friday 9:30am Mamas & Papas
Tuesday and Thursday 1:00 WOD w/Coach
Saturday Teens 10:15 (no class this weekend)

Wednesdays in March
6am WOD w/ Jen
7 & 8 Closed
9:30 Mamas & Papas

Wednesday, February 13, 2019

Hang Power Clean
8 x 2 Reps

6 Rounds
3 Power Clean
6 T2B
9 Wall Balls

Tuesday, February 12, 2019

Deadlift
Work up to a heavy single for today.

Challenge
3 x Max Reps

AMRAP in 12 minute:
6 Strict HSPU
6 Box Jumps
12 RKB Swings

2019 Interim CFE Baby Schedule Changes
Monday to Friday 9:30am Mamas & Papas
Tuesday and Thursday 1:00 WOD w/Coach
Saturday Teens 10:15

Starting in March
6am WOD w/ Jen
7 & 8 Closed
9:30 Mamas & Papas

 

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Here’s a great post by @achievefitnessboston on the deadlift! ??? BAR ALIGNMENT FOR DIFFERENT DEADLIFT VARIATIONS! – What’s up Achievers?! @laurenpak22 here and today we’re talking bar alignment! When it comes to deadlifts, we don’t think there is necessarily a one-size-fits all variation or stance! We also don’t believe there’s a one-size-fits all body angle for each deadlift variation. That’s because everyone has different limb lengths and injury histories that may impact the way they look at the bottom of a deadlift! – The one thing that we feel IS universal when it comes to deadlifts is the alignment of the bar in regards to your shoulder blades/armpits in the bottom position! No matter which deadlift variation you’re performing, or what your personal structure is, the safest way to set up for a deadlift is to align your shoulder blades/armpits directly over the bar cap. – You can see in these photos that my overall alignment and angles are different from variation to variation, but no matter which one I’m doing, my armpits are aligned over the bar. Getting into this position at the bottom is going to help set you up for the most efficient bar path, and will prevent you from over-utilizing your lower back to perform the lift! _ ?If you found this helpful, please share or tag a friend ??
??Questions, comments, or concerns? Drop em’ below.
?Follow @joegambinodpt to get all this awesome content? . . #joetalksexercise #parfourperformance

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Monday, February 11, 2019

5 Rounds, 3:00 on / 1:00 off
15 Thrusters
15 Burpee Over Bar
*Max Reps Row for Cal / Max Reps DU’s

Sunday, February 10, 2019

Pause Bench Press
3 x 9

Tricep Rollback Extension
3 x 12 reps

AMRAP in 5 min:
10 KB Goblet Squat
20 Russian KB Swings

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TO ARCH OR NOT TO ARCH -That is the question _________________________________________ There seems to be a big misunderstanding about the use of the arch when executing the bench press. I’ve seen an overwhelming amount of guys giving unwanted and highly misinformed advice to female lifters in particular about arching their back in the bench press, claiming that this technique will “snap their backs” or “break their necks”, or even saying that this technique is “like cheating”. In this post I’ll talk about basic biomechanics, anatomy of the shoulder and the purpose of arching in the bench press, based on FACTS and EVIDENCE. _______________________________________ Biomechanics- Can you move more weight doing a decline bench press? If so, this is because of the muscle fiber alignment of the pecs (angle of pennation), arching your UPPER back in a bench press, promotes better recruitment of the lower fibers of the pectoralis major, similar to the decline bench, which means that a larger portion of your chest muscle fibers will be activated to produce force. _______________________________________ Anatomy- Every heard of the term closed pack position? This refers to the position of most joint congruency and ligamentous stability. By arching your UPPER back and retracting your scapulae back together, you’re now placing your glenohumeral joint in a fully abducted and externally rotated position. This position of the humerus is a safer and much more stable to push from than if your upper back was flat against the bench. _______________________________________ The true question is WHY are you benching? If your goal is shoulder health and you are too worried about getting hurt, then stay away from heavy benching. If your goal is to maximize your athletic potential AND stay healthy, follow my previous advice. . Written by @steficohen, drawing by @pheasyque. . BOOKMARK THIS FOR THE NEXT TIME SOMEONE TELLS YOU “ARCHING IS DANGEROUS”

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Saturday, February 9, 2019

“Get a grip”
Teams of 2 complete 100 reps :

1 Deadlift
1 Squat Clean
1 Front Squat
1 Push Press
1 Push Jerk

400m run ( ROW for February in Canada )for the partner each time they need to switch (rest) and take their hands the bar off.

Courtesy of CF Invictus

Friday, February 8, 2019

Box squat
15 x 2

Challenge
1 x max reps

8 Rounds
2 D-Ball to Shoulder – AHAP
4 Dumbbell Deadlifts
1 Lap Farmers Carry
Rest

 

 

Thursday, February 7, 2019

Double Rowing Helen
6 rounds:
400m Row
21 American Kettlebell Swings 55/35
12 Pull Ups

https://journal.crossfit.com/article/the-kettlebell-swing