“Friday 5.2.14”

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 Looking to recover faster and get stronger try HMB+Creatine by Blonyx. now in stock at front desk

1. The Basics

HMB (or β-Hydroxy β-Methylbutyrate) is needed by the body to protect and repair muscle tissue. We can make a small amount of HMB from the amino acid Leucine found in the protein we eat, but it needs to be topped up by eating HMB rich foods such as grapefruit, alfalfa and catfish.

In athletes where muscle tissue is damaged (causing soreness), repaired and built more frequently it stands to reason that we need more HMB. Lots of research has now shown that supplementing the diet with HMB improves exercise performance by supporting muscle cell repair and adaptation.

HMB is one of the most researched supplement ingredients proven to improve athletic performance right behind Creatine Monohydrate. At Blonyx we believe that athletes should only take supplements with significant human research studies, which is why we only sell products with these two well respected ingredients. (To find out more about taking HMB with Creatine (Click Here)
Both HMB and Creatine Monohydrate have been assessed by the International Society of Sports Nutrition who issued position statements on their effectiveness. They are two of a handful of supplements that have warranted a position statement to date simply because adequate human based research on other supplement ingredients is still lacking.

Warm-up:

          snatch work

Skill:

           hang snatch

Strength:

       hang snatch + snatch. (squat or power) 

WOD:

        800 m run

        15 snatches (95/65)

        400 m run

        15 snatches

        200m run

        15 snatches

Read more: Friday 5.2.14
 

“Thursday 5.1.14”

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Warm-up:

          squat clean

Skill:

           squat clean

Strength:

        front squats:

        6@65%

        4@80%

        2@90%x2

weighted strict pull-ups: 5x3 (neck to bar)


WOD:

         15 muscle-ups

         15 squat cleans (155/105)

         10 muscle-ups

         10 squat cleans

         5 muscle up

         5 sqt cleans

Read more: Thursday 5.1.14
 

“wednesday 4.30.14”

Warm-up:

         dynamic

Skill:

           

Strength:

        12 otm

 odd: 15 grass hopers (ea leg)

even: 12 wall ball

WOD:

         3x :30 airdyne  rest 3-5 min

Read more: wednesday 4.30.14
 

“tuesday 4.29.14”

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Warm-up:

          mobility + 15 burpee box jumps

Skill:

           double unders (if you have DU then 2x15 ghdsu)

Strength:

        bounding:5x4

        sumo dl: 8rm

WOD:

         3 rounds (3min on 1 off)

         10 rkb swings

         20 double unders or 60 singles

Read more: tuesday 4.29.14
 

“monday 4.28.14”

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Warm-up:

          dynamic

Skill:

           hspu

Strength:

        back squat:

        6@65%

        4@80%

        2@90%x2

    Weighted Ring dips: 3x10  

WOD:

         10 amrap

         3 hspu(45+25w/abmat/45w/abmat)

         6 ttb

         9 burpees

Read more: monday 4.28.14
 

“friday 4.25.14”

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 Watch this Video of the 2012 CF Games Isabel

Warm-up:

          shoulder mobility/ snatch skill

Skill:

           snatch/ttb 

 

WOD:

         Isabel

         30 snatches (135/95)


Strength:

        2xMe TTB

        1x200m run ME


Read more: friday 4.25.14
 

“Thursday 4.24.14”

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If you are looking for some new fresh gear go to 

http://www.red-line-gear.com and type in JAREDM15 for a discount. All new colors and styles. 


Warm-up:

          dynamic

Skill:

           airdyne

Strength:

       1a) weighted strict pull-ups: 4x5

       1b) walking weighted lunges: 4x10 total

       2a) ring rows: 4x12

       2b) :30 airdyne MEx2

WOD:

         Tabata

         air squat

         rest 1 min

         push-ups

Read more: Thursday 4.24.14
 

“wednesday 4.22.14”

Warm-up:

          dynamic + ankle mobility

Skill:

           deadlifts

Strength:

        L-sit: 4xME

        box jumps:4x10 (30/24)

        pistol practice

WOD:

         3 rounds

         50 double unders

         25 sit-ups

         15 burpees

         

         

Read more: wednesday 4.22.14
 

“tuesday 4.22.14”1596641 426933410784237_1939869670_o

Warm-up:

          2x rev band fly 20/  hanging shrugs 15

Skill:

           pull-ups/ kb swings

 

WOD:

         Helen

         3 rounds

         400m run

         21 kb swings (53/35)

         12 pull-ups

Strength:

                front squats: 5x2 @ 80% of 1rm


Read more: tuesday 4.22.14
 

“monday 4.21.14”

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Warm-up:

          dl+hang clean+s2oh

Skill:

           hang clean

Strength:

          side plank: 4x30sec

WOD:

DT

5 Rounds

12 deadlifts (155/105)

9 hang power cleans

6 s2oh


Read more: monday 4.21.14
 

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