Monthly Archives: October 2015

//October

October 2015

CrossFit Shatter WOD for 10/30/15

2015-10-29T21:35:34+00:00

CrossFit Shatter WOD for 10/30/15: Strength: Back Squat 3x5 @ 81% Drop set @ 60% x 10 reps WOD: Complete in 13 Min: 3 Rounds- 15 Wallballs 10 T-2-B 1 Min Rest 3 Rounds- 15 OHS 10 Pull-ups (chest to bar) Remaining time- max effort burpees Accessory Work: 900m Row 600m Run 900m Row For [...]

CrossFit Shatter WOD for 10/30/152015-10-29T21:35:34+00:00

Will It Make The Boat Go Faster

2015-10-29T21:19:31+00:00

So many of us have dreams, and no dream is too small. We all strive for big things. Getting from the green band to the red band, is a big deal. Snatching your body weight is a big deal. Getting your first muscle-up, is a big deal. Pistols, a heavier kettlebell, competing, losing 10 pounds, running [...]

Will It Make The Boat Go Faster2015-10-29T21:19:31+00:00

The L-Sit

2015-10-29T15:35:18+00:00

The L-Sit Once again I find myself posting in the middle of the day :/.  I'm sitting here watching one of my athletes/coaches work on his L-Sits and since L-Sits are part of today's skill work i figure a nice little video would help. I'm not getting into the specifics of the L-Sit(yet). Here is [...]

The L-Sit2015-10-29T15:35:18+00:00

CrossFit Shatter Wod for 10/29/2015

2015-10-28T21:31:12+00:00

CrossFit Shatter WOD FOR 10/29/2015 Skill: 16 minutes to complete 5rds of 5 Mu or 3 Weighted Mu max effort L-Sit *rest as needed in between each round Wod: CrossFit Open Wod  11............? get some rest and enjoy Accessory Work: 50 Wall ball test *guys 11' / ladies 10' Get Started Now Shatter Performance Nutrition

CrossFit Shatter Wod for 10/29/20152015-10-28T21:31:12+00:00

Pistols

2015-10-27T22:20:12+00:00

The WOD in the Shattersphere had pistols today. We covered some scaling options, and then it was 3, 2, 1, GO! But why pistols?! Pistols, or single-leg squats, can be a valuable addition to virtually any lifter's program. That is, if the lifter can perform pistols. Most have lots of trouble. So if you scaled [...]

Pistols2015-10-27T22:20:12+00:00

CrossFit Shatter WOD for 10/28/2015

2015-10-27T20:50:31+00:00

CrossFit Shatter Wod for 10/28/2015 Strength: Clean Complex - 80%x3x3 floor, hang, front squat *use last weeks heaviest to gauge percentage used Wod: 10 min amrap 28 DU 14 Dumbbell Snatches 7 Burpees-to-a-6 inch target Accessory work: 5rds 2 FAST* rope climbs rest 90 seconds *climb the rope with speed and purpose Get Started Nutrition [...]

CrossFit Shatter WOD for 10/28/20152015-10-27T20:50:31+00:00

Pull-Ups vs Chin-Ups

2015-10-26T22:59:49+00:00

A common question from our 101 groups is "when we do pull-ups, do my hands go this way or that way?" Then they position their palms towards or away from their face- chin up or pull-up. We teach our members to use a transferable grip- deadlift with palms facing in the same direction toward the [...]

Pull-Ups vs Chin-Ups2015-10-26T22:59:49+00:00

CrossFit Shatter WOD for 10/27/2015

2015-10-26T22:11:19+00:00

Strength: 10 Min Emom Odd - 3 Push Press @ 80% of 1RM Even - 8 Ring Rows(put your feet on a box to make it more challenging) Wod: 9 Min Amrap Power Cleans Pistols -increase reps of each by 2 each round(2, 4, 6, 8, etc) Accessory Work: find your 1 rep max box [...]

CrossFit Shatter WOD for 10/27/20152015-10-26T22:11:19+00:00

CrossFit Shatter WOD for 10/26/2015

2015-10-25T20:40:15+00:00

CrossFit Shatter WOD for 10/26/2015 Strength: Power snatch complex: ground, hang, ohs 80%1x3 *use lasts weeks weight to calculate 80% Wod: 20 min amrap 30 cal row or 300 m run 20 pull-ups 10 hspu accessory work: 4x8 weighted pistols max strict pull ups in-between pistol sets

CrossFit Shatter WOD for 10/26/20152015-10-25T20:40:15+00:00