Kettlebell WOD 5/20/14

Letting go of the fat loss mindset by Nia Shanks   Kettlebell WOD 5/20/14 Warmup: 2 Arm Bars each side 2 TGUs each side 2 Prying Goblet Squats Swing/Plank Ladder 5-10-15-20-25-20-15-10-5 The Furnace! 40:20 2x Swing OH Lunge OH Lunge Swing Kneeling Windmill Kneeling Windmill Swing TGU to Palm TGU to Palm Swing 1 Full…

Cutting Through the Paleo Crap

I was at my computer tonight thinking about writing something about nutrition and what is awesome and what is crap about Paleo. I came across this article in T-Nation and honestly thought I was reading my own post. As I have said a strict Paleo diet is perfect for someone who has a large amount…

WOD 5/19/14

Dynamic Effort Lower Body Just a little speed work prior to our max squat on Friday Back Squat (High Bar) 6×4 at 60% 1RM Banded deadlift 7 x 1 @ 50% Then: 3 rounds for time of: 10 Thrusters, 95/65 lbs 25 AbMat Sit-ups 20 Overhead Squats, 95/65 lbs 30 Kettlebell Swing (Russian)s, 32/24 lbs…

WOD 5/17/14

Last Day of Squat Cycle Back Squat (High Bar) 10×3 at 85% 1RM add 15 to 25 pounds to weights lifted first week. We will have a deload week next week and a max effort squat on Friday May 25. Then: Tag Team Swings Working in teams of 2 do the following for time 500…

5/16/14

Back Squat (High Bar) 8×4 at 80% 1RM Add 15-25 pounds to last weeks result Then Run, 200 m 15 Power Cleans, 155/115 lbs 20 Med Ball Sit Ups, 20/14 lbs 10 Strict Pull-ups Run, 200 m 10 Strict Pull-ups 20 Sit-up (medicine ball)s, 20/14 lbs 15 Power Cleans, 155/115 lbs Run, 200 m Buyout…

WOD 5/14/14

Only 3 more squats workouts left in this cycle Back Squat (High Bar) 7×5 at 75% 1RM Add 15-25 pounds from the first weeks weights.  Remember no failed lifts.  If you do drop weight for the next set. Then For time: 50 Double Unders 15 Front Rack Lunges, 95/65 lbs 15 Push-ups 15 Overhead Squats,…

Take CrossFit on the Road With You

Summer is upon us and that means more traveling, vacation and even busier schedules here at home that all can take you away from classes at CrossFit I35. One of the great things about high intensity interval training like CrossFit is that you don’t need any equipment to get an awesome workout in. Here are four tips from one road warrior to another for getting great CrossFit WODs in while you’re on the road!