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Mobility WOD – Clearing Hip Impingement 2

Anthony — Sun, 12 Feb 2012 21:14:18 +0000

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CRUSH IT AT HOME WORK OUT PROGRAM

Anthony — Fri, 03 Feb 2012 17:02:23 +0000

You’ve been Hooked UP!

Now is your time To Crush

Click Download => CRUSH IT AT HOME WORKOUT PROGRAM

Ego vs Integrity

Nick — Fri, 27 Jan 2012 07:02:10 +0000

A great post from CrossFit Hollywood

Ego vs Integrity

Foot Strike and Injury Rate in Endurance Runners

Nick — Mon, 23 Jan 2012 07:02:13 +0000

Scientists explore the injury rates between various running styles.

Abstract

Purpose: This retrospective study tests if runners who habitually forefoot strike have different rates of injury than runners who habitually rearfoot strike.

Methods: We measured the strike characteristics of middle and long distance runners from a collegiate cross country team and quantified their history of injury, including the incidence and rate of specific injuries, the severity of each injury, and the rate of mild, moderate and severe injuries per mile run.

Results: Of the 52 runners studied, 36 (59%) primarily used a rearfoot strike and 16 (31%) primarily used a forefoot strike. Approximately 74% of runners experienced a moderate or severe injury each year, but those who habitually rearfoot strike had approximately twice the rate of repetitive stress injuries than individuals who habitually forefoot strike. Traumatic injury rates were not significantly different between the two groups. A generalized linear model showed that strike type, sex, race distance, and average miles per week each correlate significantly (p<0.01) with repetitive injury rates.

Conclusions: Competitive cross country runners on a college team incur high injury rates, but runners who habitually rearfoot strike have significantly higher rates of repetitive stress injury than those who mostly forefoot strike. This study does not test the causal bases for this general difference. One hypothesis, which requires further research, is that the absence of a marked impact peak in the ground reaction force during a forefoot strike compared to a rearfoot strike may contribute to lower rates of injuries in habitual forefoot strikers.

Foot Strike and Injury Rates

Reebok Makes Huge Push Into CrossFit

Nick — Fri, 20 Jan 2012 07:02:35 +0000

In the past couple years, the folks at adidas have done an incredible job bringing the Reebok brand back from the dead following a lack of producing anything special after the $3.8 billion acquisition was approved in January 2006. Continue reading…

“Upside Down Monkey”

Anthony — Mon, 09 Jan 2012 07:10:18 +0000

January 9th , 2012	Beginner	Intermediate	Advanced
Roll Out (Prior to Class )	Sit on a Box w/Lacrosse Ball in your hamstring 10-15 pumps per spot	Sit on a Box w/Lacrosse Ball in your hamstring 10-15 pumps per spot	Sit on a Box w/Lacrosse Ball in your hamstring 10-15 pumps per spot
(10) Warm Up	3x 20m Bear Crawl 5 Knees to Elbows 10 Toes to Bar 20 Wall Squats	3x 20m Bear Crawl 5 Knees to Elbows 10 Toes to Bar 20 Wall Squats	3x 20m Bear Crawl 5 Knees to Elbows 10 Toes to Bar 20 Wall Squats
(5) Mobility	Over head Angry Bird	Over head Angry Bird	Over head Angry Bird
(10) Skill	Handstands	Handstands	Handstands
(20) WOD	“Upside Down Monkey” 20 Min AMRAP 1 Handstand Push Ups (Against the Wall) attempts count 3 Hanstand Push Ups (on a Box) 6 Handstand Kick Ups (Against the Wall) 9 Walk outs (on a Box)	“Upside Down Monkey” 20 Min AMRAP 1 Hanstand Push Ups (Free Standing) attempts count Push Ups 3 Hanstand Push Ups (Against the Wall) 6 Handstand Kick Ups (Against the Wall) 9 Walk outs (Against the Wall)	“Upside Down Monkey” 20 Min AMRAP 1 Ring Handstand Push Ups 3 Hanstand Push Ups (Free Standing) 6 Handstand Kick Ups (Free Standing) 15’ Handstand Walk
(5) Cool Down	As Many Second accumulated in 5 min of: Plank Hold	As Many Second accumulated in 5 min of: Plank Hold	As Many Second accumulated in 5 min of: Plank Hold

WOD Gear Team Series WOD #1

Anthony — Sat, 07 Jan 2012 07:26:03 +0000

4 Person Teams

Run 50 m

25 Box overs 30″

Run 50m

100 Push Press 95/65

100 Pistols

25 Box overs 30″

100 Kettle bell Swings 2 Pood/1 Pood

100 Back Sqauts 155/105

Run 50 M

25 Box overs 30″

Max Jerk

Anthony — Fri, 06 Jan 2012 07:16:21 +0000

January 6th, 2012	Beginner	Intermediate	Advanced
Roll Out (Prior to Class )	Use a Lacrosse Ball in your Calve	Use a Lacrosse Ball in your Calve	Use a Lacrosse Ball in your Calve
(5) Warm Up	1000m Row Burgner Warm Up w/PVC	1000m Row Burgner Warm Up w/Bar	1000m Row Burgner Warm Up w/Bar
(5) Mobility	Angry Rack	Partner Rack PNF	Partner Rack PNF
(10) Skill	Press Push Press Push Jerk	Push Press Split Jerk	Split Jerk
(35) WOD	Jerk 1-1-1-1-1-1-1	Jerk 1-1-1-1-1-1-1	Jerk 1-1-1-1-1-1-1
Cool Down (After Class)	Roll Quads	Roll Quads	Roll Quads

Last Minute Gifts Ideas

Melissa — Wed, 21 Dec 2011 23:12:53 +0000

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AMRAP Thrusters/Toes To Bar/Burpees

Nick — Wed, 14 Dec 2011 07:02:37 +0000

December 14, 2011	Beginner	Intermediate	Advanced
(5) Roll Out	Deltoid w/ Lacrosse Ball	Deltoid w/ Lacrosse Ball	Deltoid w/ Lacrosse Ball
(15) Warm Up	400m Run 2×20(10 Each Leg) Candlestick Pistols Lunges Side Lunge Wall Squat Hollow Rocks 15 Shoulder Rolls 15 Good Mornings	400m Run 2×20(10 Each Leg) Candlestick Pistols Lunges Side Lunge Wall Squat Hollow Rocks 15 Shoulder Rolls 15 Good Mornings	400m Run 2×20(10 Each Leg) Candlestick Pistols Lunges Side Lunge Wall Squat Hollow Rocks 15 Shoulder Rolls 15 Good Mornings
(10) Mobility	Middle Split on Wall	Middle Split on Wall	Middle Split on Wall
(10) Skill	Thruster	Thruster	Thruster
(20) WOD	15 Min AMRAP 10 Thrusters 45/30 10 Knees to Elbows 10 Burpees	15 Min AMRAP 10 Thrusters 65/45 10 Knees to Elbows 10 Burpees	20 Min AMRAP 10 Thrusters 75/50 10 Toes to Bar 10 Burpees
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