Thursday, January 30, 2014



Workout of the Day


Spend 10-15 minutes working on three different gymnastics movements. Ideally, you will choose movements that are a weakness …

Muscle-ups, toes to bar, knees to elbows, pull-ups, handstand push-ups, handstand holds/walking, pistols, double-unders, ring-dips, L-sits, etc…

An effective way to do this is to choose three exercises and do short skill sets.

Here is an example:

Three sets, NOT for time, of:
8-10 Handstand Push-ups (push-ups)
1-2 Rope Climbs
60 second L-Sit

Come with a plan…and execute it.

CrossFit Games Open Workout 11.2
AMRAP in 15 minutes of:
9 Deadlifts (155 / 100)
12 Hand Release Push-ups
15 Box Jumps (24 / 20)

Two things you should all sign up for:

1)JumpNRope Double Under Seminar February 9, at 9 AM here at CFF
2) The CrossFit Games Open

Squatting, Valgus Knees, The Knees-Out Cue & Facebook Coaches – Greg Everett

Molly Metz, one of the worlds best jump ropers,  will be the one teaching us double-unders. The video below is her doing 100 consecutive triple unders. Ridiculous.

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