It’s amazing to see how strong everyone has gotten through our last strength cycle. I bet some of you didn’t even know we were going through a strength cycle! Well you were. Anyways, we will be hitting some more heavy singles on some lifts over the next couple of weeks and then start back up and continue to get stronger! [...]
Whoever named Wednesday “hump day”? I guess it’s really all up to interpretation. Anyways, that was a nasty little sprint yesterday, wasn’t it? Fun classes. Thanks to everyone who showed up and made it so much fun. On that note, yesterday was a record attendance day for Conviction CrossFit! Twenty-eight people came in to hang out and sweat together! Sometimes it [...]
Since we’re on the subject of style…Nichole was rocking some awesome socks on filthy fifty day! Ok, that’s really all I have to say about style. Today is the last day of the benchmark workouts. You’ll have until Wednesday next week to get them in if you missed any this week. Let us know if you need to make [...]
Yesterday was another day filled with PR’s and shrinking waistlines. 6-10 minute improvements on filthy fifty were not uncommon. Let’s keep up the great performances and intensity with today’s workout! Results from pre-nutrition challenge are here. WOD 4 RFT 7 Deadlift 165/225 Run 1 lap around hangars (270m)
Sandy and Jud’s daughter Anna got in on some of the action last week. Her twin bro Troy ran part of the 800m with his mom also, but he moved so fast we couldn’t get a picture of him. One of the classic CrossFit workouts is named “Tabata Something Else”. It consists of 4 simple exercises: pull up, push [...]
WOD 3 RFT 12 Deadlift (body weight) 15 Push up 18 Pull up
Today’s workout is designed to have a very high power output in a relatively short amount of time. Power = (Force x Distance) / Time. We want the first part of the WOD to be finished in under 8 minutes…so choose your weights accordingly. There is no recommended Rx weight. WOD 30 Squat Clean 3 Minute Rest 30 T2B
20 seconds of work and then 10 seconds of rest for 8 rounds…it sounds so simple, doesn’t it. Well it is for about the first 3 rounds. The machine in the picture is used with tabata intervals. You ride that goofy thing for 4 minutes a day and you’ll be in the best shape of your life–guaranteed! It only costs [...]
For those of you who made it through yesterday’s workout…congratulations! It was a rough one. If anyone who missed the workout wants to make it up on Saturday, bring it on! With that being said. Today’s focus will be on front squats and overhead squats. These movements are critical for developing good cleans and snatches. WOD Tabata Squats A workout [...]
