Of the day
10 1-minute rounds of:
315-lb. deadlifts, 3 reps
60-yard shuttle sprint (5 yards, 10 yards, 15 yards)
Max reps burpee
Rest 2 minutes between rounds. Post number of burpees completed each round to comments.
Warm up: 12-20 min total * 200m Shuttle Sprint (50 easy, 50 quicker, repeat) * 10-15 Hip & Back Extensions * 10 Lunges 10 Push-ups * 5 Strict Pull-ups Grab a barbell and practice the workout movement *Do this sequence 3 times. In the 2nd round switch the hip & back extensions to glute ham raises.…
Listening to @julietstarrett absolutely crush moderating duties at the Box Pro Summit in Atlanta. Honored to be here with these top gym owners. #tjsgyms #tjsgym #bpleadershipsummit #shesgood @mobilitywod @box_pro_mag
What is a “cluster” and why do we program them? Per Webster’s, a cluster is a group of similar things positioned together. In today’s workout, for example, we are doing clusters of cleans which looks like…
Thanks to our generous #tjsrodeo product sponsor @allprosci for providing the awesome products for our podium athletes (pre-workout, protein, and post-workout)! We carry their delicious grass-fed protein and recovery at all 3 #tjsgym locations, because we love their products. Pro-tip: kids love the flavor of the protein, and you can throw handfuls of spinach in smoothies! Bonus: Coach @zoeelyse5 looking catalog-ready in this shot taken by Coach @laplantfitness. #winning #community #testyourfitness #fitnessforeveryone #tjsgyms #allproscience #recover #protein
Greg Crane @gwiz77 competed in his 6th #tjsrodeo. Creeping up the rankings and always learning from the challenge. Congrats on year six, Greg! #tjsgym #tjsgyms #testyourfitness #community #fitnessforeveryone #helluvaDJ
The first key to living a healthier, more active lifestyle is eating better. When you feed your body nutritious whole foods filled with essential vitamins, minerals and macronutrients it performs better.
Every 1 min for 20 mins, alternating between:
15/12 Row (calories)s
Run, 200 m
50 Double Unders
ROM WOD (15 MINS)
3 rounds for time of:
Run, 200 m
30 GHD Sit-ups
Single Hanging L-Sit for as long as you can.
A good warm up is crucial to a good workout! We're warming our posterior chain to get ready to find our
1 rep max Deadlift
10 S2OH (155/105)
#vaultcrossfit #banditnation #stretch #warmup #posteriorchain #deadlift #strong #fitfriends #fitfam #emom #hardwork
Today's video was inspired by a recent piece written by Rob Wilson. Although we've been speaking into this for years here at the gym sometimes it just takes a colleague to make you take a sit and go, "What he said..." Thank you Rob for your incredible article, ability to communicate, and helping the rest of us level up our consciousness as it relates to working out. [ 52 more words ]
Today’s video was inspired by a recent piece written by Rob Wilson. Although we’ve been speaking into this for years here at the gym sometimes it just takes a colleague to make you take a sit and go, “What he said…” Thank you Rob for your incredible article, ability to communicate, and helping the...
WOD for Monday 10/24:
Warm Up: 3 Rds/10 reps ea: Squats, Ring Rows, Sit Ups, Push Ups - Then Power Clean Drills w/ a Bar (5 each): Fr Squat, Dip-Shrug, Muscle Clean, HPC, Pwr Clean, Bk Sq, Goodmornings
Mobility : 2x10 X-Band Walks each direction
Strength - Back Squats: 5@75%, 3 @85%, 1+ @95%. Work up to 75%. Based on 90% of 1RM
Metcon - 9 min AMRAP
1 Power Clean (135/95) (155/105)
1 Front Squat
*Add one rep to all each round
Accessory: 50-100 Banded Leg Curls and 3 x 10 Abs with plate switch
Mobility with Matt today!
Matt is out in-house rehab therapist that works with Dr. Drew. He gave us some great exercises to do for opening up the hips and strengthening the feet.
#crossfitpuyallup #cfpmobility #mobilitywithmatt @solutionssportsrehab
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