Run Tabata With MD ball

Week 9 after diagnosis My WOD on Jun 2, 2015 Tabata. 400m run Tabata 8rd each A. MD ball clean 14# B. MD ball push up C. MD ball sit up 14# D. MD ball thruster 14# Rest between Tabata segments to maximize reps. Nothing over 30 secs 400m run Total time. 25:29. Rx.

WOD 2.21.15

Cardio: 6x 500 min rest 1 minute Result: best 2:07, worst 2:25 (PR 500 1:47) Strength: back Squat Build to Moderate heavy 3 and do 2-3-1 tempo (2 sec – 3 sec hold- 1 sec up) Result; 205, had more in the tank but cardio session told some stamina out Push Press + 2 Jerk … Continue reading

Support the Hotshots | CrossFit

Why We Pay for CrossFit – LCCF Blog Great little tid-bit on why we pay for CrossFit but more importantly why you should pay for CrossFit.

Being a Strong Woman

In case you missed…. by Sage Burgener

In case you have no clue who Sage Burgener is, you might have seen on any number of videos as the demo girl for her dad, Mike.  Her sister is also badass as well.  She know how to lift, and lift with great technique.  Her points are worth a read.   In case you missed … Continue reading

7 Life Lessons from Crossfit Everett.

Whether you are the newbie or been in the game from the beginning, these 7 lessons are worth a quick read. 7 Lessons in Life

Sometimes we just need a nudge

From day 1, no matter our fitness level, our goal is to complete the WOD. Most of us modify, striving to take steps to some day write unassisted pull ups, completed double unders, did a 24″ box jump, or the holy grail, RX. The real question is when the opportunity presents itself to increase the … Continue reading

Stretching, 6 reason why you should stretch by RX Review

Stretching: yeah we do that because our coach makes us do it before the WOD. Seems taxing at times to spend 10-20 minutes stretching when all we want to do is kill the WOD or set a new PR in oly class. What if someone told you stretching could shave seconds off your benchmark WOD, … Continue reading

Pistols, what pistols?

My coach threw out a WOD that for all practical purposes was fully depend on the person’s will to push themselves harder on easier body movements.  Everyone can do a pull up (modified counts), air squats, push ups, jump rope (better know as double unders), right?  Look closer, and there it is, pistols, one legged squat.  … Continue reading