CrossFit CSA posted on Facebook
Stiff Leg Deadlift
4reps x 10sets
20 RM Bench Press
*You can work on these lifts in groups of 2-4, simultaneously.
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Power WOD 2/20/15
Bench Press 5×1 at 50%
Bench Press 5×1 at 60%
Bench Press 5×1 at 70%
5×3 weighted pull up
5×5 weighted dips
100 slingshot push ups
Row 3x100m all arms -set damper at 7 or above
15x3reps at 70% ; rest as needed between sets but reps need to be FAST
2 Ways To Bulletproof the Freestanding Handstand
Similar to getting the muscle up or the perfect snatch, the infamous freestanding handstand is another “holy grail” of movement in the CrossFit World.
The following is a post by Breaking Muscle.
The handstand is a symbol of body integration and impressive control. But one of the hardest parts is learning how to do it unsupported, with good technique. In order to improve, focus on basic progressions and the minute details that will add up to big changes.
Two steps that will accelerate your learning process are:
1. Use the frogstand position to sharpen the strength and control in your fingers.
2. Build up slowly to a freestanding handstand by kicking up gradually, legs scissored.
The frogstand is an excellent bodyweight hold to hone your fine motor skills. To perform the frogstand:
1. Sink into a deep squat and place your palms on the ground in between your feet, so that your triceps press against the insides of your knees.
2. When you push your feet off the ground, learn to use your fingers and wrists to manipulate the pressure and stay in the hold. This rudder-like use of your hands will be key in the freestanding handstand.
To begin the true handstand:
1. Place your palms on the ground again, arms fully extended.
2. Instead of haphazardly kicking up, first swing one leg like a pendulum, keeping it straight. You want to fall short rather than overshoot and land on your back. Keep your legs scissored apart – you’re still trying to find balance in this step.
3. Aim to progressively get closer and closer to the vertical position, but with your legs still apart.
When you are fully upright, use your fingertips to keep your balance as you slowly move your legs together. By this point, you will have learned vital skills that will make your hard-earned handstand bulletproof.
End 2014 with a bang!
Split 365 reps between exercises
Each exercise must have 1 rep
x – Power Cleans (95/65)
x – Rowing for Calories
x – Back Extensions
x – KB Swings
x – Box Jumps
x – Snatches (95/65)
x – Push Press (95/65)
x – Jump Lunges
x – Rope Climbs (worth 10 Reps a piece)
x – 200m Run (Worth 20 Reps a piece)
“Have fun with this one guys. Thank you for making this year the best one yet here at CSA. The coaches and staff truly love what we do. This is a very cool thing we’re all a part of. It’s a rare deal to be a part of such a close-knit community in this world. So many folks don’t get the opportunity to improve the quality of their lives by being around so many quality people that make each other smile, and re-enforces a healthy lifestyle. True friendships, relationships, have sprung from this place. Embrace these times, they will not last forever. I appreciate all the time Ive spent at CSA, and I will until the end. I hope you are able to do so as well.”
WOD 12/15/14 Strength: 3RM thruster *5 sec pause at bottom of each rep WOD: For Time- 45 pull ups 45 Thrusters (95/65) – See more at: http://crossfitcsa.com/2014/12/15/wod-121514/#sthash.cngKOpjU.dpuf
Power WOD 12/15/14 Please remember if you followed the last cycle- +5 lbs to all upper body lifts 1rm and +10lbs to all lower body lifts and re-calculate your 90% number. Use that new number as your 1RM to calculate all percentages for this cycle. Squat 5 reps at 65% Squat 5 reps at 75% Squat 5+ reps at 85% ** last set is 5+ ( as many reps as possible) Asst: 100 bandy leg curls 50 db split squats (50 each leg) GHD sit ups – See more at: http://crossfitcsa.com/2014/12/15/power-wod-121514/#sthash.6RzfGFHI.dpuf
Party WOD 12/14/14 Party WOD 12/14/14 Posted on December 14, 2014 by jessica Teams of 4 1) Buy in 5:00 min Burpee Relay 1 person works at a time- next rep cannot start until team mate claps hands above head. REST- 2:00 2) Santa Smack Down Finale Guys go first 21 deadlifts each 275/185 – 185/145 15 box jumps each 30/24 -24/20 18 muscle ups – scale is 5 toes thru rings= 1 mu ** mu can be split up however you like *** when guy pairing clears a station ladies can start that station but must complete their share of reps before partner goes. – See more at: http://crossfitcsa.com/2014/12/14/party-wod-121414/#sthash.glvnqnxT.dpuf
Endurance WOD 12/14/14 Endurance 12/14/14 Posted on December 14, 2014 by jessica 40 min EMOM ODD:Row Cal (20/15) EVEN: 1 Round Cindy NOTE: Very few people have made it htrough the entire 40 mins. If during your warm up you realize the amont of work is not sustainable then scale it to something wich will still be extrememly hard, but possible. FOR EXAMPLE: Scale the row to 15/12. If that is not enought scale it more. If the round of Cindy seems impossible then modify those reps from 5-10-15 to 3-6-9 IF you are RX and fail before the 40 minute mark use a scale to finish. – See more at: http://crossfitcsa.com/2014/12/14/endurance-121414/#sthash.0KXKsvo1.dpuf
Thanksgiving Schedule 11am class only! There will be some Open gym time Afterward rot those interested. I honestly cannot commit to a specific workout due to not knowing how many people show up. However, here are some facts you can expect to see: 1) It will be an individual workout. A partner workout will be Friday. 2) It will involve running and some bodyweight movements, so bring your sneakers. 3) It will be fun. See y’all tomorrow morning. And Happy beginning to another Holiday season!
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