Sat 4-19

We love new people:
freevisitbutton

1. Maintenance vs. Progress
2. Way Down in the Hole
3. Is it time to pay judges?
4. Skipping breakfast: Will it really make you fat?

WOD
Metcon (Time)
4 PPL Per Team
2 rounds
21 lunges 45/25lbs + 21 box jumps 24/20
2 rounds
21 DB snatches 30/20lbs + 21 DB thrusters
2 rounds
21 sh-2-oh 75/45 + 21 wallballs 20/14

Metcon (AMRAP – Rounds)
4 PPL Per Team
Every 3 minutes you have to remove 1 player from the roster until you have 1 person left for the last 3 minutes.
12 MIN AMRAP
15 Goblet Squats 55/35
12 KB Swings 55/35
10 Calories Row

Fri 4-18-14

Going to the pool this summer? Better get that body ready:
freevisitbutton

Strength
Back Squat (3-3-3-3-3)
Hang Power Clean (1-1-1-1-1)

Metcon (Time)
“UNBROKEN”
Push Sled
12 Pushups
12 DB Thrusters
12 Lunges w DB
Push Sled Backwards
12 Pullups
12 Wallballs 20/14
12 Step Ups x DB
Push Sled
*If you breakup any of the movements, do 5 burpees and 20 Jump Rope and pickup where you left off.

PM WOD Isabel (Time)
For Time: 30 Snatches, 135# / 95#

PM WOD The Chief (AMRAP – Rounds)
Max rounds in 3 minutes of:
3 Power Cleans, 135#
6 Push-ups
9 Squats
Rest 1-minute.
Repeat for a total of 5 cycles


We Don’t Do On-Ramp Classes

I’ve owned CrossFit Addiction for 6 years. We were one of the first CrossFit gyms in the country. I originally ran an “Elements Class” way back in 2008-2009 which was a way to teach CrossFit movements to beginners who were starting the program. We don’t do it anymore because it didn’t work.

You don’t need to waste $100-$150 for an On-Ramp class at our gym or any other gym. You don’t need a 3 week “elements” class. You don’t need a beginner crossfit class. You need to be involved in a supportive community, enrolled in a progressive program with a trainer who explains complex movements.

Did you learn math in 3 weeks? Did you learn piano in 3 weeks? Have you learned anything diverse and complex in 3 weeks? No, of course not. It’s silly to believe you can learn football, soccer, piano, Spanish or CrossFit in a ridiculous on-ramp, beginner, elements class. We tried and it doesn’t work.

It doesn’t work because you can’t remember all 120 complex CrossFit movements by attending 10 classes. You can’t be expected to learn much of anything in 10 classes. Because that’s not the way humans learn. You cant overload a person by dumping information into their heads. If humans learned complex information in only 10 short classes and retained it for months, we’d all speak multiple foreign languages by ordering a few DVDs!

If you want to learn CrossFit, what works is regularly attending class and being reminded everyday of the proper technique of the movements. 10-15 minutes of instruction repeated for months or years is what it takes to develop the knowledge of the crossfit program.

Don’t be fooled by thinking you will become familiar with the movements in an On-Ramp class. It’ll be one big blur. You’ll find yourself asking people in class, “Now what was the thruster? I cant remember the clean. How do I kip?” And you’ll realize pretty quickly it was a waste of your time and money.

Thurs 4-17

There are two kinds of people – members at CrossFit Addiction, and you. Book a free visit:
freevisitbutton

 

Strength
Split Jerk (1-1-1-1-1)
Overhead Squat (2-2-2-2-2)

Metcon (Time)
15 Trap bar Deadlifts 1.5x Bodyweight
15 Bodyweight Bench (70% women)
Row 1,000m

4-16- Wednesday

We Don’t Do On-Ramp Classes

I’ve owned CrossFit Addiction for 6 years. We were one of the first CrossFit gyms in the country. I originally ran an “Elements Class” way back in 2008-2009 which was a way to teach CrossFit movements to beginners who were starting the program. We don’t do it anymore because it didn’t work.

You don’t need to waste $100-$150 for an On-Ramp class at our gym or any other gym. You don’t need a 3 week “elements” class. You don’t need a beginner crossfit class. You need to be involved in a supportive community, enrolled in a progressive program with a trainer who can explain complex movements.

Did you learn math in 3 weeks? Did you learn piano in 3 weeks? Have you learned anything diverse and complex in 3 weeks? No, of course not. It’s silly to believe you can learn football, soccer, piano, Spanish or CrossFit in a ridiculous on-ramp, beginner, elements class. We tried and it doesn’t work.

It doesn’t work because you can’t remember all 120 complex CrossFit movements by attending 10 classes. You can’t be expected to learn much of anything in 10 classes. Because that’s not the way humans learn. You cant overload a person by dumping information into their heads. If humans learned complex information in only 10 short classes and retained it for months, we’d all speak multiple foreign languages by ordering a few DVDs!

If you want to learn CrossFit, what works is regularly attending class and being reminded everyday of the proper technique of the movements. 10-15 minutes of instruction repeated for months or years is what it takes to develop the knowledge of the crossfit program.

Don’t be fooled by thinking you will become familiar with the movements in an On-Ramp c lass. It’ll be one big blur. You’ll find yourself asking people in class, “Now what was the thruster? I cant remember the clean. How do I kip?” And you’ll realize pretty quickly it was a waste of your time and money.

We teach you everyday, not just until you graduate from On-Ramp. Book a free visit:
freevisitbutton

Strength
Deadlift (3-3-3-3-3)

AM Metcon (AMRAP – Rounds)
Morning MetCon
EMOM for 8 min
Sprint around cones
2 Burpees to bumper plate
3 Box Jumps 24/20
4 DB Snatch 35/20lbs
EMOM for 8 min
5 Lunges
6 Ground to Overhead 35/15

Metcon (Time)
Afternoon MetCon
“Partner WOD”
50 GHDs
4 Muscle Ups
40 Lunges 95/65
4 Muscle Ups (12 chest-2-bar pullups)
30 Toes To Bar
4 Muscle Ups
20 OHS 95/65
4 Muscle Ups
10 C&J or Snatch 95/65

Tues 4-15-14

Get real training from real coaches. Book a free visit:
freevisitbutton

-Top 5 Paleo Recipes of 2013

WOD
Box Squats (3-3-3-3-3)
Bench Press (3-3-3-3-3)

Metcon (5 Rounds for weight)
AMRAP in 5 min
1 Split Snatch
1 Thruster
*Must add weight each round
Record 5 heaviest rounds

Metcon (AMRAP – Rounds)
EMOM for 5 MIN
5 Strict Ring Dips
5 Pistols
5 Deadlifts 225/155