Monday 04.07.14

Skills/Strength
Snatch Balance
5x3
60,65,70,75,80
1RM
WOD
7 Rounds
7 Burpee Box Jumps (24/20"")
5/10/15 yard shuttle run
Skill/Strength/Mobility
Then 3x10 PVC or
Bar Supine Crunch Pass Thus

Saturday 04.05.14

WOD
In teams of two,
complete the following for time:
Dumbbell Duty
100 DUs
90 air squats
80 back extensions 70
DB shoulder to overhead (25/35) 60 DB walking lunges (25/35)
50 push-ups
40 partner wall balls (14/20)
30 burpees
20 DB snatches (25/35)
10 man makers (25/35)

Friday 04.04.14

OLYMPUS DIGITAL CAMERA

Post by: Coach Kristian

Mark Rippetoe once said, “The Olympic snatch is gymnastics with a bar.”

I honestly can’t think of another lift which requires such explosive power, strength, flexibility, and a high degree of coordination as a prerequisite. And this is why you can’t just read a book on the snatch or watch a few Olympians throw around monstrous weights, then go replicate good form in the gym. Nor can you take a weekend snatch course and suddenly become a snatch guru.
This lift takes a long a** time to master and we all wants to master this beast of a movement – now you have the opportunity to learn from the best!
A few weeks back I attended a very hands on clinic in Sacramento with Ben Claridad and his team (just google him) and learned a lot from them. We went over all kinds of drills, cues etc in order to improve our mechanics.

Well dear friends, Ben Claridad is coming to HomeGrown Crossfit with his team to help us all become better athletes.

Snatch Clinic
This Sunday, April 6th
10am-1pm
$60/person

Its important for me to point out that this clinic is great for all levels of crossfitters at HGX. Everyone that wants to get better at the lift will benefit of the clinic.

- See more at: http://homegrowncrossfit.com/page/6/#sthash.et39kiFd.dpuf

Skills/Strength
Deadlift 3x10
TOUCH and GO
try to go heavy
WOD
"Randy"
75 Power Snatches (75/55)
Skill/Strength/Mobility
Then: 3 Rounds
40sec on 20sec off of:
-Hollow Rock
Pull Up/Chin Up Lock Off -
Handstand hold

Thursday 04.03.14

grass-fed-beef

grass-fed-beefPost by: Coach Morganna
Grass Fed Beef:

Red meat, we have heard it is good for us then bad for us, now it is good for us again according to the media, but only a certain kind! Grassfed! What is the difference, why does it matter, and does it really matter? Lets get down to it!

Grassfed beef is cattle that has been raised on a diet of well… grass! This means very similar things as it does for cows as it does for humans. Grains, as we have spoken about before, cause problems in our bodies, ranging from pH imablances, bloating, cramping, autoimmune disorders, and many more. When we eat cattle that has been given grains as its main diet, we are ingesting those nutrients and in turn, this can cause problems with our digestion.

Benefits of grassfed beef are numerous, but lets go over the main ones:
1) Grassfed beef tends to be much lower in total fat than grain fed beef. Grassfed beef has about the same amount of fat as skinless chicken and when meat is this lean, it can actually lower LDL cholesterol levels.
2) Since grassfed meat is leaner, it is also lower in calories!
3) The omega-3 content: Even though grassfed beef is low in “bad” fats, it gives you two to six times more omega 3 fatty acids than grain fed beef! We have discussed the benefits of omega 3 fatty acids before, they include heart health, joint lubrication, brain health, decreased risk of cancer, healthy hair, skin, and nails, and much more!
4) CLA: Conjugated Linoleic Acid, a good fat, may be one of our strongest defenses against cancer and can also greatly reduce belly fat!

- See more at: http://homegrowncrossfit.com/#sthash.iBH2jUnm.dpuf

Skills/Strength
Snatch Push Press
5x3- 50,60,70,80,90
1RM Snatch (Behind the Head)
WOD
Max Effort (ME)
Strict HSPU + ME Kipping HSPU in 1min *
Rest 30 seconds
3 Rounds:
40 Double-Unders
20 Pullups *
Rest 30 seconds
ME Strict HSPU + ME Kipping HSPU
Rest 30 seconds
3 Rounds: 40 DU 20 KBS (70/53)
*Rest 30 seconds
ME Strict HSPU + ME Kipping HSPU
Notes: Max strict unbroken HSPU then without dropping ME Kipping

Wednesday 04.02.14

Post by: Coach Morganna
Grass Fed Beef:

Red meat, we have heard it is good for us then bad for us, now it is good for us again according to the media, but only a certain kind! Grassfed! What is the difference, why does it matter, and does it really matter? Lets get down to it!

Grassfed beef is cattle that has been raised on a diet of well… grass! This means very similar things as it does for cows as it does for humans. Grains, as we have spoken about before, cause problems in our bodies, ranging from pH imablances, bloating, cramping, autoimmune disorders, and many more. When we eat cattle that has been given grains as its main diet, we are ingesting those nutrients and in turn, this can cause problems with our digestion.

Benefits of grassfed beef are numerous, but lets go over the main ones:
1) Grassfed beef tends to be much lower in total fat than grain fed beef. Grassfed beef has about the same amount of fat as skinless chicken and when meat is this lean, it can actually lower LDL cholesterol levels.
2) Since grassfed meat is leaner, it is also lower in calories!
3) The omega-3 content: Even though grassfed beef is low in “bad” fats, it gives you two to six times more omega 3 fatty acids than grain fed beef! We have discussed the benefits of omega 3 fatty acids before, they include heart health, joint lubrication, brain health, decreased risk of cancer, healthy hair, skin, and nails, and much more!
4) CLA: Conjugated Linoleic Acid, a good fat, may be one of our strongest defenses against cancer and can also greatly reduce belly fat!

Skills/Strength
Pendley Rows 5x8- work up to something heavy
WOD
20 Min AMRAP
250m Run
5 Power Clean (135/95)
10 Toes to Bar
15 Wallball  (20/14)
Skill/Strength/Mobility
If Time: Work on Handstands/Kipping for tomorrow