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VIERNES 171215.

En frente del reloj durante 12 minutos:
1 minuto squat cleans
1 minuto push jerks
2 minuto squat cleans
2 minutos push jerks
3 minutos squat cleans
3 minutos push jerks
Hombres usan barra de 61kg
Mujeres usan barra con 43kg

Escalando este WOD
Selecciona una carga en la barra basado en el levantamiento que te limite.
Debes completar al menos 10 repeticiones sin parar de ambos movimientos en el calentamiento.
Mira The Squat Clean y The Push Jerk en CrossFit Journal antes de empezar el
entreno.

Las opciones de escalado se presentan para disminuir la dificultad.

Opción 1
En frente del reloj durante 12 minutos:
1 minuto squat cleans
1 minuto push jerks
2 minuto squat cleans
2 minutos push jerks
3 minutos squat cleans
3 minutos push jerks
Hombres usan barra de 52kg
Mujeres usan barra con 35kg

Si eres capaz de realizar ambos movimientos durante un minuto sin descanso, considera añadir peso. Basado en el
Primer minuto márcate un objetivo de número de repeticiones en las siguientes rondas. …
Opción 2
En frente del reloj durante 12 minutos:
1 minuto hang squat cleans
1 minuto push jerks
2 minuto hang squat cleans
2 minutos push jerks
3 minutos hang squat cleans
3 minutos push jerks
Hombres usan barra de 25kg
Mujeres usan barra con 17,5kg

Empieza en la posición de hang centrándote en el movimiento. Practica el squat clean empezando desde el suelo durante el calentamiento. Si tú técnica es consistente usa este movimiento en el entrenamiento.
Es más importante priorizar trabajar el
movimiento completo que incrementar la carga.
Mira The Hang Clean Antea del calentamiento. …
@crossfitespana @crossfittraining
@crossfit #CrossFit #CFWODScale #CrossFitTraining

✨🤸🏾‍♀️Tabata yourself upside down 🤸🏾‍♀️✨

MOST RECENT

CrossFit Preteen WOD (9-13 years old)

WARM UP:
Perform 1 Thirty yards Shuttle (5 out and back, 10 out and back) then ten reps of:
Push Up
V Up
Squat
Burpee
Grasshopper
SKILL
Med Ball Clean

WOD
In 3 Min
Run 200 m with Med Ball
Then as many reps of medball cleans as possible in remaining time as possible.
Rest 2 min
In 3 Min
Run 200 m with Med Ball
Then as many reps of lateral hops over ball as possible in remaining time as possible.
Rest 2 min
In 3 Min
Run 200 m with Med Ball
Then as many reps of wall ball as possible in remaining time as possible.
Rest 2 min

CHALLENGE
Row vs Handstand 📷 courtesy of Animas CrossFit
#crossfit #crossfitequipment #ultimatecrossfitequipment #crossfittraining

Spiderman 3D Printed Men Compression T Shirts $ 14 and FREE Shipping
Tag a friend who would love this!
Active link in BIO
#crossfit #crossfittraining #crossfitequipment

Tag a friend who has an ugly deadlift!
PC: @justinnunez
@hvddie

Big Congratulations due to Dani Farula for passing her @crossfit L1 this past weekend. It's always a special thing when people pursue a greater understanding of something they are so passionate about. Keep up the great work Dani. Upward and Onward!

#flatbushcrossfit #fbcfstrong #fbcf #crossfittraining #l1

Spiderman 3D Printed Men Compression T Shirts $ 14 and FREE Shipping
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Active link in BIO
#crossfit #crossfittraining #crossfitequipment

Crossfit Workout Kettlebell Bracelet $ 8.00 and FREE Shipping
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Active link in BIO
#crossfit #crossfittraining #crossfitequipment

“Far better is it to DARE MIGHTY THINGS, to win glorious triumphs, even though checkered by failure... than to rank with those poor spirits who neither enjoy nor suffer much, because they live in a gray twilight that knows not victory nor defeat.”
-Theodore Roosevelt
#daremightythings 📸 @fraziergraphix
Athlete @desireerogers_ @crossfitfoothill
@compexusa @rxsmartgear @bruteforcesandbags @assaultairbike @frandenim @bornprimitive @movementrx @epicbar @zevia @mushfoods @ascent_protein @grytfitness @tridentcoffee @perfectbar .
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Another batch of photos from events 1-4 have been posted to the PGC FB Page. Photos are by @timothychaplin and edited by @fraziergraphix make sure to give my man a follow.
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#fitness #fitcomp #reindeergames #fraziergraphixphotography #crossfitcomp #pgc #functionalfitness #fitspo #weekendvibes #thisiswhatsaturdaysarefor #liftoften #weekendfitness #crossfittraining #crossfitlife #sigmaphoto #sigmaforlife #crossfit #crossfitladies #girlscanflytoo #empoweringwomen #strongisbeautiful #strongissexy #womenwholift #crossfittraining #crossfitdoesabodygood #flyinghigh #itsallaboutangles #fraziergraphixedit

//The Perfect Gift//
Struggling to find the perfect gift for a friend or family member? Well, why not give them the gift of good health this Christmas? Gift cards are available for purchase and can be used for anything from Personal Training sessions with our awesome coaches, group classes or for supplements and apparel. Get in touch if you’d like to purchase one before Christmas! 🎁🎄🏋🏻‍♀️
#crossfitfurnace
#crossfitinlandsdale
#fitnessinlandsdale
#personaltraining
#giftvouchers .
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#crossfit #crossfittraining #activeinperth #perthfitfam #fitperthlife #fitnessinperth #perthpersonaltrainer #perthfitness #community #christmasgifts #lastminutechristmasideas #lastminutegifts

☝GLÚTEO MAYOR☝
Todos los músculos de los glúteos tienen funciones importantes, pero estos músculos a menudo se inhiben en las personas e incluso en los atletas.
👉El glúteo max se extiende y gira externamente la cadera. También ayuda a nivelar la pelvis y controlar cada articulación debajo de ellos, incluido el tobillo / pie.
Son esenciales para la estabilidad de la cadera, la pelvis y la espalda baja y el equilibrio cada vez que nuestro pie toca el suelo.
👉Como puede ver en la imagen, los glúteos actúan para contrarrestar la inclinación pélvica anterior (y la hiperextensión lumbar asociada). Trabajan junto con el núcleo para crear una columna vertebral neutral. Los glúteos y el núcleo trabajan juntos para que podamos sujetarnos de manera eficiente cuando lo necesitemos, a fin de crear una columna vertebral neutral y un torso estable.
El problema es que los glúteos a menudo están apagados, dejan de funcionar junto con el núcleo y comenzamos a perder nuestra capacidad de estabilidad de manera eficiente. Esto sucede tanto estática como dinámicamente. Una espina dorsal neutral significa una salida de potencia eficiente, movimiento eficiente, más movilidad, mejor postura, menos propenso al dolor / lesión.

Y nuevamente, estar sentado es un gran contribuyente por qué nuestros glúteos están inhibidos. Se supone que están ardiendo mucho, trabajando cuando estamos de pie. Están completamente apagados cuando nos sentamos, sentados básicamente squishes los tejidos del glúteo. ¡El resultado son caderas estrechas y restringidas, tono excesivo en los músculos alrededor de las caderas y mala calidad general del tejido.
👉Por Eso Es Importante Trabajarlos y Ejercitarlos No Solo Para Verse Bien Estéticamente Si No Para Tener Mayor Fortalecimiento Y Estabilidad En La Cadera,Columna,Lumbar,Core,Piernas,Etc... 👉Asesorate Bien.
#crossfittraining#cardio#fit#funtionaltraining#abs#crossfitters#fitness#core#workout#yoga#poledance#noexcuses#training#healthylifestyle#flexible#running#crossfit#streetworkout#exercise#circuittraining#pilateslovers#stretching#hiit#trxtraining#coretraining#suspensiontraining#fitnessmotivation#fitnessgirl#instafit#handstand

Wod anniversaire fait avec un peu de retard:
For time
1992m row
1.9 miles AB
1992m skierg
Après chaque distance effectué trois rounds
12 stone clean
12 DU
Merci @ludovis66 Pour le wod qui était bien sympathique
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#crossfit #crossfitfrance #crossfittraining #crossfittransformation #fitnessmotivation #fitnessgoals #transformation #training #wodanniversaire #roadtothesun #barracuda

🤳 @cfgymnastics
...
| CFG RINGS WEEK|
🔸The rings are used for way more than Muscle-Ups!
————————————————————————
🔹 Here is a complex that will work:
1. Pulling strength
2. lats & core
3. swing CONTROL
4. spatial awareness
————————————————————————
🔹TRY 7-9 sets of:
1. 2 strict ring pull-ups (notice the rings flare out then back in as I come from start to pull)
2. 3 controlled toes to ring (straight arms!) which will help work a tight and controlled beat swing
3. 2 “beginner” skin the cats (stay compressed in the pike instead of opening up - this puts less strain on shoulders internally rotating)
🔹rest approx 30-45 sec between sets
---------------------
Demo’d by @pamelagnon #cfg #cfgymnastics #cfgseminars #crossfitgymnastics #gymnasty #crossfit #cfgfamily #crossfittraining @crossfittraining @crossfit #cfgcomplex #CFGringsWeek grips @wodndone ——————————————————
Want to know more?... come learn scaling/progressions/programming & more when you join us for a weekend course!

Super fun HIIT work with my girl @bunsandgunsbbg -
3 rounds
10 exercise ball v ups
10 db push press AFAP
10 20ft. db weighted squat walks -
3 rounds - leg burner
10 deadlifts
10 air squats
5/side db racked side lunges
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3 rounds
5/side db squat snatch
10 burpees
1 minute plank hold
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#crossfit #crossfittraining #crossfitlife #crossfitcouple #crossfitgirl #couplewod #wod #wodlife #squatwalk #pushpress #deadlift #airsquats #sidelunge #squatsnatch #burpees #plank #gymlife #gymrat #gymbuddy #nike #nikemetcon #niketraining #rehbandsleeves

12 Days of Christmas WOD. Such an awesome turnout and a fun workout. Merry Christmas everbody.
#CrossFit #crossfitgunnedah #crossfittraining #merrychristmas

🔵SAVE THE DATE🔵
This January 6th & 7th, we are hosting a CrossFit Level 2 Seminar!! SIGN UP at ➡️ training.crossfit.com
@crossfit @crossfittraining #CrossFit #CrossFitTraining #CrossFitLevel2

Got control? Never stop learning! Check out the latest schedule and sign up for a course! You will not regret it! 👐
Repost: @cfgymnastics ・・・
| PULL-UP WEEK|
------------------------------
▪️Let's finish our week with a complex - working on static to dynamic to static🤔
▪️This complex - which starts AND stops in the "static" hang will let you know if you are controlling your movement thru active shoulders. If you don't have control of "stopping" and starting - then you are using your hips too much to generate power
🔺You can do the portions of the complex that you're able to complete - so if you don't have butterfly pull-ups - omit them from the complex and use kipping PU (sub butterfly for kipping)
------------------------------
🔺COMPLEX:
▪️start in a static active hang
▪️ 1 kip swing
▪️1 kipping pullup
▪️1 kipping ctb
▪️1 butterfly pull-up
▪️1 butterfly ctb
▪️finish in static active swing
🔺complete 5-7 sets. Rest as needed
------------------------------
demo’d by #cfgcoach @pamelagnon @risingcrossfit
wod clothes @reebok
🙌🏼 grips @wodndone
-------------------------------------
#cfg #cfgymnastics #cfgseminars #crossfitgymnastics #gymnasty #crossfit #cfgfamily #crossfittraining @crossfittraining @crossfit #cfgcomplex #CFGpullupWeek——————————————————
Want to know more?... come learn scaling/progressions/programming & more when you join us for a weekend course! Click link in bio or training.crossfit.com/gymnastics
#wodndone #dontripwhenyougrip #nomorerips #girlsthatlift #crossfit #crossfitgirls #pullups #olympicweightlifting #girlswholift #crossfitgames #toestobar #muscleup #ttb #deadlift

Empty gym on a Friday night. Gotta love it. 😈
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It’s all about making your space work for you!

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Brett Fforde delivering an amazing what is #crossfit lecture... #crossfittraining #crossfithorizons @crossfittraining @crossfit

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Четвертый день программы,новые упражнения и трудности.Девочки их приодолели и справились с планом на сегодня.Завтра тяжелый день перед выходным.Умнички!!!👍💪👊🏋️‍♂️
@sobolev_fight🏋️‍♂️👍🤝💪😉#crossfit #rogue #wod#crossfitgirls #sport##crossfittraining #sandbags #monko_sandbag #monko#fighter #mma#ufc#bellator #pride #m1challenge #ibjjf #brazilianjiujitsu #brazil#valetudo#grappling #adcc#sport#kiev#champion#acb #fightnights #hard training #coach💪🤙👍👊🙏
Приглашаем всех желающих на тренировки по адресу: Приречная11 GYMFIT
Александр 0636070157📞✍️🏃‍♂️🤼‍♂️🏋️‍♂️😉🙏

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Yuh boy's gonna hit 385 for 5 by the end of this cycle. Believe dat. @misfitathletics

5RM today at 345

To effectively communicate with all clients, a coach should be able to:
▪️Demonstrate the movement.
▪️Articulate with specific language.
▪️Provide opportunities for an athlete to learn by doing the movement.
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In order to develop capacity in each of the three domains, try the following:
▪️Instruct someone who is blindfolded.
▪️Instruct someone who is wearing earplugs.
▪️Instruct three athletes simultaneously—one with a blindfold, one with earplugs and one without any restrictions. Work toward movement proficiency with all three.
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In “Next-Level Coaching: Teach Them to Teach,” Todd Occhiuto (@tjo_10)—CF-L4 and member of CrossFit’s Seminar Staff—explains how he’s found success using separate drills like this to focus on the knowledge and communication skills needed to teach effectively.
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Journal.CrossFit.com. Link in story. #CrossFit #crossfittraining #fitness #muscleup #education #coaching #teaching #gymnastics #skills 📸 @michaelbrianphoto

Cuánto hecho de menos nuestros momentos a solas, querida barra. Deseando volver a la rutina!!
-POWER SNATCH-

*Schedule Reminder*
▪5:00pm - Olympic Lifting
▪6:00pm - Movement

#cfgcstrong #crossfit #marshalltrained #longisland #fitness #crossfitcommunity #olympiclifting #crossfittraining #movement

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