Crossfit Strong Island

crossfitstrongisland — Thu, 25 Jun 2009 13:43:45 +0000

Today’s WOD:

AMRAP in 20 min. of:

3 shoulder presses(95#/65#)
5 push presses
7 push jerks
9 KTE’s
11 burpees

Primal guide to eating out

crossfitstrongisland — Thu, 25 Jun 2009 00:03:36 +0000

New movie Food Inc. soon coming to a theatre near you

Today’s W.O.D.

For Time:

20 thrusters (135#/95#)

10 DU’s

15 thrusters

20 DU’s

10 thrusters

30 DU’s

5 thrusters

40 DU’s

crossfitstrongisland — Fri, 19 Jun 2009 14:47:48 +0000

Pose Running

Running should be easy, effortless, smooth and flowing. We have all seen and heard the heavy runner who pounds away on a gym treadmill. That runner is only as good as his change of support and that the runner should have a very high cadence – not a long, extended stride length. In pose running, the key is to maximise your effort in removing your support foot from the ground; good training is essential to ensure that you don’t over-stride or create excessive vertical oscillation.

The runner should fall forwards, changing support from one leg to the other by pulling the foot from the ground, allowing minimum effort and producing minimum braking to this body movement. The idea is to maximise the use of gravity to pull the runner forward.

Today’s WOD:

4 rds. each for time of:

•800 m. run

*2 min rest between rounds

Energy Systems
The Sumo Deadlift
Results of low-carb, higher fat diets
Targeting Belly Fat

crossfitstrongisland — Thu, 18 Jun 2009 15:00:40 +0000

Thanks to everyone at Crossfit Charlotte this past weekend for a great Cert.

Today’s WOD:

“Nasty Girls”

3 rounds for time:

50 squats
7 muscle ups
10 HPC’s 135#/95#

Count Your Calories
Don’t Fear Animal Fats
Bursting Your Comfort Bubble

crossfitstrongisland — Wed, 17 Jun 2009 17:58:50 +0000

Today’s WOD:

AMRAP in 20 min

10 chin to bar pull ups

8 push press (95 lb/

20 double unders