Crossfit Strong Island

Forging Elite Fitness

Posted by crossfitstrongisland on June 25, 2009

 vaznebardari_tavakoli_2

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

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Posted by crossfitstrongisland on June 25, 2009

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

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Posted by crossfitstrongisland on June 19, 2009

 

 

 

Pose Running

 

 

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

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Posted by crossfitstrongisland on June 18, 2009

 

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

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

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Posted by crossfitstrongisland on June 17, 2009

Today’s WOD:

AMRAP in 20 min

10 chin to bar pull ups

8 push press (95 lb/ 

20 double unders

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