Start the box jump by quickly getting into a quarter squat while hinging at the hips to engage the hamstrings and glutes. Then, forcefully extend your hips, swing your arms, and push your feet though the floor to propel yourself onto the box. When landing, think of absorbing the force instead of “sticking” the landing.
Work smarter, not harder. No doubt you’ve been told this throughout your life. We’re going to cover the one thing you can do to go faster on the rowing machine while spending less energy doing it. Win meet win. Whether you agree or disagree with the above quote as a euphemism for your work life. It’s a homerun when it comes to rowing. That because the Concept2 rowing machine is built to be unbeatable. You can’t beat it into submission. Just take a look at some of the world’s strongest men trying to beat the machine… Brian Shaw may have set
We would like to welcome Shenna Iimes Obrien to our CFRH Family. Shenna Has applied for and been accepted to our Veteran Scholarship program. The CrossFit Roadhouse Veteran Scholarship is used to facilitate true health and education for our veteran population here in mobile. Shenna Hopes to used the Program “to get back to a healthy weight again!” We are super proud to assist Shenna to her goals of 2017. Coach B
By John Welbourne CFFB In early January I was working on a year in review, it got scraped it as it seemed much of the same content regurgitated in humorous ways. So, I decided to offer a different format. These are the 42 things I have learned leading up to 2013. 1. Know what you are training for. We often sat at the seminars and my gym, “What are you training?” This translate into, you need a goal, a destination for your journey. Without you are left to wander, and this site is not called Kung Fu and you are not Caine. Pick a
Recovery Day A. Mobility and Maintenance * Choose 1-2 Thoracic Mobility Drills from Kelly Starrett’s Mobility WOD and spend 5-10 minutes with them. * Choose 1-2 Upper Extremity Mobility Drills from Kelly Starrett’s Mobility WOD and spend 5-10 minutes with them. * Choose 2-3 Lower Extremity Mobility Drills from Kelly Starrett’s Mobility WOD and spend 10-12 minutes with them. B. Nutrition Preparation * Ensure that you have quality foods prepared in the appropriate quantities to fuel your efforts for the remainder of the week. C. Mental Restoration * Different for everyone – could be meditation or could be gathering with
Metcon (No Measure) A. Spend 3-5 minutes working on muscle-up technique. and then . . . Every minute, on the minute, for 6 minutes, complete: Handstand Walk x Max Distance in 30 seconds If you do not have handstand walks, then . . . Every minute, on the minute, for 10 minutes, complete: Handstand Leg Taps x 14-16 taps B. Every 2 minutes, for 10 minutes, complete (5 sets): Clean + Front Squat + Jerk Build to the heaviest weight possible, keeping the complex unbroken. C. Complete as many rounds and reps as possible in 5 minutes of: 1 Power
We are proud to announce a Couch To CrossFit RoadHouse program! This program is made to ensure that you are brought into fitness at your own pace. The athlete will be in a beginners only class. After a two hour nutrition class on the 23rd of January at 9 am, where the athlete learns the basics of paleo and nutrition taught by a nutritional therapist. The classes will have beginners workouts and basic movements to ensure that they are CrossFit ready in 4 week. The program include 2 crossfit classes and 1 yoga class weekly. Call today for more information. 2513082136