Blog « CrossFit Oak Ridge

11.05.10 – Friday

Rest Day

Happy Friday OR Crossfitters….

We made it through another week. Hope to see everyone on Saturday at the Harvest Workout/Social. Today’s WOD included the famous “Bear Complex”. This is a fairly complex exercise and includes Power Clean, Front Squat, Push Press, Back Squat, Push Press and back to the ground. We do these exercises individually a lot of the time but this beauty incorporates all the moves in one heck of a series. Since it is so complex, I thought I would post a short video today showing the correct form. Believe me, these will be back soon so being able to do the correctly will allow you to increase you weight. Enjoy

11.04.10 – Thursday

WOD “In Single File”

1 Bear Complex

5 Burpees

5 Toes to Bar

1 40 yard Sprint

AMRAP in 15 minutes.

Happy Thursday OR Crossfitters……

Yesterday was a rest day and I took that literally and missed the daily post. Sorry that I have gotten you all hooked and then left you hanging! Today’s video goes along with a post from 2 weeks ago about hips and psoas. This particular one talks only about the psoas and stretching them. Do you know where they are? This is for the ladies of the morning! Nice working out with you on Tuesday morning. Maybe I’ll see you again soon. Enjoy

11.02.10 – Tuesday

WOD

“Buddy Bowl” – 2 person team WOD

Sandbag Relay

Sledge Hammer Swings

Situps

Slam Ball

Air Squats

Reps and Rounds to Be determined and scaled.

Well OR Crossfitters…..

Monday is over and hopefully that bowl full of candy is history as well. Time to refocus on diet and water comsumption. Water is the lubrication our bodies need. Are you drinking enough?

Another Video from the Mobility WOD series. This one is follow up to the “Your Pillow is Killing your Neck?” from last week and discusses how the way you sleep can also point out issues with your kettlebell swings…..and we know how Mark and Chad like those. Hopefully you can get something out of it. Enjoy.

11.01.10 – Monday

WOD

7 1 arm KB swings

7 Knees to elbows

7 Wall ball shots

200 m run outside

AMRAP in 20 min.

Happy November OR Crossfitters………

Below is another video from the Mobility WOD Series by Kelly Starrett of CrossfitSanFrancisco. This one looks at how to develop flexibility in the wrist. How many times have you stepped up to the bar to complete a front squat, a thruster or a push press an had issues with wrist flexibility. I know I have an if you have ever heard me say my wrist were “tweaky”, then you have been around when I was having wrist issues. This can also affect you push ups since the wrist joint is engaged. This is a good video to provide a way to get the flexibility needed to help avoid this wrist discomfort.

ENJOY.

Remember that essentially the Holiday Season is upon us. Even though Thanksgiving is a few weeks away, now is the time to start mentally preparing yourself for the avalanche of food and drink that is coming your way. It will be easier to start the New Year leaner and ready to go than it will be to have to take off that extra 5 pounds. Dedication to your diet is key! And so is water! Drink up my thirsty friends. Your body will thank you.

10.31.10 – Happy Halloween (Sunday)

Rest Day or Stretch

Boo OR Crossfitters……

Another weekend is almost over and tomorrow is Halloween. The dreaded candy day. Hopefully you have done a good job staying away from the Halloween candy stash and can give it all away tomorrow so the temptation is over. Of course if you are like me with kids, it will stay around a couple more weeks. Have have Happy and Safe Halloween!

Today’s video is just a little inspiration. See you next week!

10.30.10 – Saturday in the Park

WOD

Saturday in the Park (our free weekly workout) aka “Fun by Mark”!

Oak Ridge Park – 10:00 AM

Hey OR Crossfitters…..

It’s the weekend and I hope your enjoying the cold one that you earned this week. A couple of hard workouts this week that seemed easy on paper but ended up being monsters. Hopefully you have enough to join us on in the park for our weekly free workout. I’m going to throw the gauntlet down again and challenge everyone to bring a friend to the Saturday workout. Let’s see how many we can bring.

Today’s video is a little instruction on one of my favorite moves…the Double Under. This is short and sweet but is great instruction on what to do and what not to do. I’m going to challenge Mark and Chad to throw jump rope into one of next weeks WODs so we can work on the double under.

The key is a good fast single under jump so if you can’t do that then start there. Have a Great weekend.

10.29.2010 – Friday

REST DAY!

Well OR Crossfitters……

We’ve made it through another week at work and workouts. Doesn’t it feel great? Today’s video come from the Mobility WOD series. Since it’s a rest day I decided not to push the form, stretch or diet issue and opted for a video named “Your pillow is killing your neck?”. This hits close to home for me because I am a belly sleeper and reinforces the thought that I need to change. It’s important that we take care of ourselves in all areas of life and that includes sleeping. Enjoy.

Finally, how much water are you taking in daily? Estimates are that we need to drink 1/2 our body weight in ounces of water per day. Keep a log of how much water you drink Friday-Sunday and post on Monday!

Have a great weekend!

10.28.2010 – Thursday’s WOD

WOD

8 Wall Balls, 8 Slam Balls, 8 Push ups, 8 Sit ups X 8 Rounds

On-rampers: scale the workout to your ability level by reducing the number of round. Try 4 rounds

Happy Hump Day OR Crossfitters…..well, we’ve made it through half the week and the weekend is just around the corner. Good Job.

Since we are coming into the holiday season and making all the workouts can get tough, I thought I would post a video on using a jump rope to get a quick workout. This routine is based upon High Intensity Interval Training. Recent studies have shown that high intensity interval training burns higher amounts of fat than straight cardio does. This should be a concept you are familiar with as a Crossfitter. This is a great substitute for a Crossfit workout if you are slim on time or out of town. A jump rope is easily packed in the suitcase or the car to allow a quick workout. Hope you get something from it. Try this workout and see how it can wear you out.

Enjoy!

10.27.10 – Wednesday WOD

WOD (Wednesday AM only)

Sprint or Run Workout on your own as a group. (Oak Ridge Park). Be creative since Mark and Chad are out of town.

OR Crossfitters….one more day and workout out of the way this week. Hope all is going well. Wanted to share this little article I saw on Friday of last week. I find this a little scary…..and we all should understand at this point that high amounts of body fat throw the body into a state of flux and controlling it can help keep things like Diabetes in check. Just a little reminder of why we do what we do at Crossfit Oak Ridge every week. This is just a little scary to ask me.

http://news.yahoo.com/s/livescience/20101022/sc_livescience/1in3americanswillhavediabetesby2050cdcsays

Below is today’s video. I can add nothing that would improve the message. It says everything that needs to be said. Just watch it.

Enjoy the rest of you week.

10.26.10 – Tuesday WOD

WOD…

KB swing ladder with Breathing Ladder 1-15-1

(also, bring a towel and a tennis ball on Tuesday)

Well OR Crossfitters……Monday is over and the week is started. Since we will be doing a fair amount of Kettlebell Swings tomorrow in the WOD, I thought it was the perfect time to post the video on the correct form for the exercise. This come right off the main site. This is video 1 of a 3 part series. Watch this before tomorrow to make sure your form is perfect.

Have a good week. Remember to keep you diet clean!