CrossFit Total

April 18, 2014 Leave a comment

CHECK OUT COACH DREW’S INTERVIEW AT HIS NPFL COMBINE!!!

Here is a video from last night’s 5:30pm class with the Fitness Tour joining us!  Packed class for sure!

WARM UP

400m Run

15 Jumping Jacks

15 Air Squats

20 Walking Lunges

10 Inch Worms + 2 Pushups

:30 Squat Hold

5 Baby Squats

STRENGTH

CrossFit Total

10 Minutes to Find Each:

1RM Shoulder Press

1RM Deadlift

1RM Back Squat

WOD

10 Min AMRAP

200m Run

15 KBS (24/16)

30 Hollow Rocks (Total)

Categories: WOD's

Fitness Tour IV – The Fight Against Childhood Obesity – TONIGHT at 530PM

April 17, 2014 Leave a comment

The Fitness Tour IV, sponsored by Isabella Fitness and Quest Nutrition, is an event that raises money for the NFL Play 60 Program in the fight against Childhood Obesity.  The Isabella Fitness Team will join us for the 530 PM class TODAY, April 17. Tonight you’ll have the opportunity to donate to this fantastic organization, or grab yourself a new T-shirt for your WOD enjoyment! All money raised will go directly to the NFL Play 60 Program.

Categories: WOD's

Fight Gone Bad-ish

April 17, 2014 Leave a comment

We’re hosting a couple of seminars soon!!!

CrossFit Endurance Trainer Course – April 26-27

From the CrossFit Endurance Website:

This introduction to CrossFit Endurance fundamentals is ideal for coaches/trainers, all endurance athletes, CrossFit athletes looking to shave WOD times or simply for those of you looking to fine tune your run mechanics.

In addition to the individual coaching we focus on biomechanics, the science of running, nutrition, injury prevention, and programming implementation.  We focus on quality of training, not quantity.

The weekend is full of current content that you can apply immediately.  Racing, training or getting more powerful – you’ll walk (or run!) away with a refreshing perspective of how endurance training should be done.

Mash Elite Performance – Learn to Lift – May 3-4

From Mash Elite Performance Website:

MashElite’s Learn to Lift seminar will be a two day experience for beginning weightlifters, powerlifters, athletes, CrossFitters, or anyone who just wants to get jacked! The seminar will focus on:

Weightlifting (Snatch, Clean & Jerk, & Progressions) Day 1

Powerlifting(Squat, Bench, & Deadlift) Day 2

For those of you interested in this seminar, contact Coach Nick and he can give you more info.  This is one that he highly recommends for athletes looking to improve either or both weightlifting movements and powerlifting.

WARM UP

400m Run

Everett Warm-up

MOBILITY

Lacrosse Ball – Thoracic Spine

5 Part Hip

Banded Hip Stretch

Banded Shoulder Stretch

WOD

3 Rounds – Fight Gone Bad Style (1:00 ME Stations)

Row (Calories)

Pull-ups

Wall Ball Shots (20/14)

LHPU

T2B

Rest

Categories: WOD's

Endure This!

April 16, 2014 Leave a comment

WARM UP

3 Minute Jump Rope

Plyos

ENDURANCE

5 Rounds for Total Reps:

Tabata DU

Tabata Burpees

Tabata Thrusters (45/35)

WOD

4 Rounds for Time (20min Cutoff)

400m Run

10 HSPU

12 Deadlifts (155/105) Rx+ (185/125)

15 Box Jumps (24/20) Rx+ (30/24)

Categories: WOD's

Barbells and Burpees

April 14, 2014 Leave a comment

WARM UP

400m Run

PVC Warm-Up

Barbell Warm-Up

STRENGTH

15 Min to Find Max in Following Complex:

3-6-9

Shoulder Press – Push Press – Push Jerk

WOD

3 Min AMRAP:

10 Burpee Over Bar

10 Power Snatch (135/95)

- 2 Min Rest -

4 Min AMRAP:

12 Burpee Over Bar

12 Power Clean

- 2 Min Rest -

5 Min to Find 1 RM Power Snatch

 

Categories: WOD's

Texas Strongman

April 11, 2014 Leave a comment

REMINDER:

TOMORROW we are hosting the Texas Strongest Man and Woman Championiship! Because of this, there will ONLY be a 7:30-8:30 AM class. After this hour, the gym will be closed in preparation for the competition.

The competition will start at 10:30 AM and admission will be $7 ($5 for any MCFSA current members!).

So come and watch some of the strongest athletes in the state lift very, very heavy things!

Categories: WOD's

Hooray for Fridays!!!

April 11, 2014 Leave a comment

WARM UP

400m Run

:30 Drills x 2

Seal Jumps

Samson Stretch (Right and Left)

Air Squats

Push-ups

Wrist Stretch

STRENGTH

5×3 Pause Front Squat (:03 @ Bottom)

WOD

For Time:

50 Situps

then

3 Rounds of:

15 Power Snatch (95/65) Rx+(115/75)

15 Pull-ups

then

50 Situps

Categories: WOD's
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