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Snohomish, WA 98290
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/Power WOD 8/27/14 Find your 1RM Bench Press then 80% AMRAP Asst: 100 Mc Hammers 150 bandy tris 200 Bandy Rows Cash Out: sets of clapping push ups * rest 20sec between sets - See more at: http://crossfitcsa.com/2014/08/27/power-wod-82714/#sthash.PH9DxeBI.dpufo
The RAD Barbell Club will be starting a new Olympic weightlifting cycle on Tuesday, September 2nd. RAD Barbell Club meets on Tuesdays and Thursdays at 6:30 p.m. and Saturday mornings at 9:30 a.m. Everyone is welcome to attend. There is no additional cost to participate in the Barbell Club if you are currently a member of CrossFit RAD. The RAD Barbell Club is focused on developing your strength and skill in the Snatch and the Clean & Jerk. No previous experience with the Olympic lifts is required. Our USAW-certified coaches Mark and Matt will be there to teach you the fundamentals of the lifts and help you refine your technique and build your confidence. The Barbell Club members who participated in our previous two training cycles this year have seen tremendous gains in strength and ability - and they have had a lot of fun doing it! If you have any questions, you can post them here or talk to any coach at RAD. If you think you might be interested, come by next Tuesday night and check it out.
Lunging Angie (Time) There will be no class Monday September 1st (Labor Day). Lunging Angie 100 Pull-Ups 100 Push-Ups 100 Sit-Ups 100 Lunges Please post your time as MM:SS. Post any modifications in the ''Why not Rx'' section. http://BillDuvall.rxgymsoftware.com/index.asp?page=results&pageid=1&startdate=20140827
And the WOD for tomorrow is.............. Weighted Ring Dips (1 full second locked out on top)/Kip Ring Dip Tech 6x2 "Sling Shot" 2 Rounds 4 Min to Run 400m Max effort Kettle Swings with remaining time 1 Min Rest 4 min to run 4oom Max effort Burpee Box Jumps with remaining time 1 Min Rest Post each movement total separately(4 scores)
New WOD: 7 Rounds for time:10 KB swings10 Over and unders, 20″ Post times to comments and BTWB Has anyone seen the 10′s? Does anyone know where all the 10# plates went? This is so weird. So, Ross, how much you benchin’? It’s fast, it’s simple, and it will give you a new...... Click for more: http://www.crossfitverve.com/?p=16301
WOD 8/27/14 For time: 75 Double-unders 30 Toes-to-Bar 40 Push-ups 30 Hanging Hip Touches 40 Push-ups 75 Double-unders 30 Burpees 40 Sit-ups 30 Stationary lunges (alternating legs) 40 Sit-ups 75 Double-unders *20-min cap Watch the hanging hip touch here: http://bighorncrossfit.com/hanging-hip-touch/
Coach Nate shows us why and how runners can use the Headstand for better posture, balance, and core strength...mashed up with Coach Carl Paoli's headstand progressions! We smell a collaboration here...Check out the Competitor Running video here!
It's time to sign up for Sarah's Paleo Challenge! Here's the info on it: 2014 30-Day Paleo Challenge CFSR How would it feel to start the holiday season feeling and looking great? This program is focused on helping you understand the WHY behind the HOW of the Paleo diet and lifestyle principles and how to practically apply it to you own personal health needs and lifestyle. Sarah Pate, a four-year plus SFCFter, who has just finished a master’s degree in health education and nutrition, will teach the classes. Meetings will be Mondays at 6:30 at CrossFit San Ramon, based on the last three years participant that attend all the meetings have the most success, so please come to as many as you possibly can. It is possible to do the program without coming to the meetings but it is much harder to stay true to the program without the group support. Plus the recipes, snacks, and cooking demonstrations are most participants’ favorite parts. Kick off – September 22nd Week 2 – September 29th Week 3 – October 4th Week 4– October 13th Wrap Up – October 20th We will focus on whole foods and sustainable lifestyle choices.to optimally promote your own health no matter where you are starting. There is an option to add in a natural nutrient based weight loss packages from Designs For Health that help your body accelerate the shift to: Use fat for fuel Improve insulin sensitivity Modulate cortisol Reduce cravings Improve metabolism Increase energy Improve leptin resistance Cost There is a $75 per person fee to cover the cost of materials and food prep, which we will be sampling and demonstrating in class, and $75 for the added supplements. In addition, you will also need to purchase a bottle of Apex Energetics Fish Oil from the gym. Deadline – You must register and pay Lori or Tim NO LATER THAN September 15th to hold your spot.
The workout for 8/26 is... Reeeeeeetest! "Jack" 20 min AMRAP: - 10 Push Press (115/75) - 10 KB Swings (53/35) - 10 Box Jumps (24/20) Post- WOD 3 rounds Max Effort Strict Chin Ups Rest as needed Jeopardy! Category: Edgar Award Winners Answer: He won in 1955 for his novel "The Long Goodbye"