Blog

Tuesday

CrossFit Roadhouse – RH+30 View Public Whiteboard Workout Metcon (No Measure) 3 Rounds 1:30 Stations :30 Rest b/t Stations No Rest b/t Rounds STATION 1 :30 Max Cal Bike or Row :30 Rest :30 Max Cal Bike or Row STATION 2 AMRAP 5 Box Jumps 5 KBS STATION 3 :30 Max Cal Bike or Row :30 Rest :30 Max Cal Bike or Row STATION 4 AMRAP 5 Box Jumps 5 Push-Ups

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How To Breathe When Squatting

Welcome back to Squat University! Last week we discussed how to teach the perfect bodyweight squat. We talked about a strategy to maintain stability during a bodyweight squat and that is holding our arms out in front of us. By doing this, it brings our lower back (lumbar spine into a good neutral position. In order to maintain the integrity of our posture when we squat with a barbell we need to adapt our technique. A barbell places higher demand on our body to stabilize our trunk. In order to meet these demands we need to find a way to

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6 Signs of Burnout—and How You Can Take Action

My favorite part about doctor office visits as a kid were pointing to the pain scale. I know, it might sound odd—but there was something so clarifying about picking out a number from 1 (no pain) to 10 (excruciating pain) and learning exactly where I stood. Being able to point out a cartoon face that mirrored what I felt helped me understand whatever it was I was going through. But as an adult: There aren’t kind nurses holding up a series of emojis to help me understand where I’m at when it comes to my mental health. For better or

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Sunday

CrossFit Roadhouse – RH+30 View Public Whiteboard Workout Metcon (No Measure) 1 Round 5:00 Stations 1:00 Rest b/t Stations STATION 1 AMRAP 30 Wall Balls 20 Ring Rows STATION 2 AMRAP 30 Plate Hops 20 DB Deadlift STATION 3 AMRAP 30 Double Unders 20 DB Lunges

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Dekafit Saturday

CrossFit Roadhouse – CrossFit View Public Whiteboard warm up DU (No Measure) Warm-up foam roll Calves • 30 Double unders/Jump rope • 10 Air Squats • 30 sec Goblet Squat Hold 70/53# • 30 sec Pigeon Pose Right • 30 sec Pigeon Pose Left • 30 sec Goblet Squat Hold 70/53# • 30 sec Couch Stretch Right • 30 sec Couch Stretch Left DekaFit (Time) DekaFit Home Gym Wod For TIme: 500m run 30 Goblet squats 53/35 500 m run 500 m row 500 m run 100 m farmers carry 53/35 500 m run 10 calories Bike 500 m run

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Saturday

CrossFit Roadhouse – RH+30 View Public Whiteboard Workout Metcon (No Measure) 3 Rounds 2:00 Stations No Rest b/t Stations 1:00 Rest b/t Rounds STATION 1 EMOM :45 MAX Alt DB Snatch STATION 2 EMOM :45 MAX Box Jumps STATION 3 EMOM :45 Up-Downs STATION 4 EMOM :45 Tuck-Ups

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Friday

CrossFit Roadhouse – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) 3-4 ROUNDS w/ Single KB… 10 KB Romanian DL 5/5 Single Arm KB Bent Over Rows :15 L arm FR Hold :15 L arm OH Hold :15 R arm FR Hold :15 R arm OH Hold 10 “Strict Burpees” *Strict Burpee = Air Squat Down + Sprawl Back + Push-up + Sprawl Up + Air Squat Up… Skill Warm-up (No Measure) ON A 12:00 RUNNING CLOCK… 8:00 – Practice Kipping HSPU Breakdown 4:00 – Practice Tempo DL Drill w/ Empty Barbell (No Measure) Workout Diane (Time) 21-15-9 Deadlifts, 225#

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Friday

CrossFit Roadhouse – RH+30 View Public Whiteboard Workout Metcon (No Measure) 1 Round 3:00 Stations 1:00 Rest b/t Stations STATION 1 300m Row Max Plank in Remaining Time STATION 2 1000m Bike Max Slam Balls in Remaining Time STATION 3 300m Row Max Burpees in Remaining Time STATION 4 1000m Bike Max Lunges in Remaining Time

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Thursday

CrossFit Roadhouse – RH+30 View Public Whiteboard Workout Metcon (No Measure) 3 Rounds 1:30 Stations :30 Rest b/t Stations No Rest b/t Rounds STATION 1 :30 Plank Hold 1:00 Max Cal Bike STATION 2 :30 Wall Sit 1:00 Max DBL DB Swing STATION 3 :30 Hollow Hold 1:00 Max DB Push Press STATION 4 :30 Mountain Climbers 1:00 DBL DB Overhead Hold

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Wednesday

CrossFit Roadhouse – RH+30 View Public Whiteboard Workout Metcon (No Measure) 1 Round 4:00 Stations 1:00 Rest b/t Stations STATION 1 AMRAP 5 Burpees 10 Step-Ups STATION 2 AMRAP 20 Shoulder Taps 20 Sit-Ups STATION 3 AMRAP 10 Hollow Rocks 30 Lunges STATION 4 AMRAP 10 Up-Downs 15 Air Squats 20 Flutter Kicks

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