I know a few of us have had some trouble harnessing the power of our kip during our pull-ups. Here is a drill to help master the basic Beat Swing which will progress into a kipping pull-ups. The Beat swing and the kip is about moving your torso forwards and backwards.
Wednesday Motivation
Wednesday Motivation cause I am usually so sore by Wednesday that I just want to lay in bed all day 🙂 Then I watch this and feel way better about workingout again!
SuperHero Throwdown
The Throwdown is a competition designed EXCLUSIVELY for Beginner and Intermediate athletes only, so it’s perfect for those you who are newer to CrossFit.
Even if you are brand new to CrossFit, you are qualified to compete in this event! We have set explicit standards for each division, and the Beginner workouts will be all-inclusive.
If you can’t do a kipping pull-up, that’s ok! If you are still baffled by double unders, that’s ok too!
You will still be able to complete the workouts at this competition!
And yes you indeed will get a shirt for signing up. Free shirt and you get to participate in a fun event, heck yeah!
Cost: $50
CLICK HERE to get signed up now : )
Introducing Our New “8 Week Challenge” Program
We are starting a 8 Week Challenge that focuses on healthy lifestyle choices and training.
Are you ready for an 8 week challenge? This is for people who are willing to really dedicate 8 weeks to working on their health, wellness, emotional well being, learning how to make healthy lifestyle choices and training. This is for anyone and everyone you know! It is all ONLINE, SKYPE, PHONE and E-MAIL! I am your coach for 24/7 access and YOU are my priority!
If you are interested please CLICK HERE to get signed up
Cost: $100
The plan will include:
- This is a 2 phase program: The first month is focusing on nutrition and getting started into a fitness routine. The second month will increase your fat loss, boost your metabolism and create a NEW you!
- Custom meal plan
- Custom training plan to meet your goals
- 24/7 coaching access
- PDF booklet full of tips, recipes and facts to help you along the way
- Knowledge and resources to enhance your success long term
http://fitnessheroics.com/product/the-8-week-challenge/
12/26/15
Fitness Heroics – CrossFit Epically Awesome
In’s
15 pushups wide
15 pushups narrow
Yoga/Mobility
pec minor with ball / triceps roll out with foam roller
Warm-up
5 Min INT (No Measure)
1 Minute of Jumping Jacks
1 Minute of High Knees
1 Minute of Jump Squats
1 Minute of Burpees
1 Minute of Sit-ups
Skill/Strength
Bench Press (5 x 5 @ 70-75% of 1 RM)
WOD
12/24/15 (AMRAP – Reps)
3 rounds: 1 Min at each exercise
Push ups
shoulder to overhead (barbell)
med ball clean
Plank hold for max seconds (on elbows)
bent over row (barbell)
rest 1 min
Rx:85/65; 20/14;
Rx+:deficit #45 plates; 95/75; 20 # ball
score is total reps added up- plank is max plank hold for seconds. once you stop that is the amount of time you accumulated for that round and each second is a rep.
For example: if you stop at 36 seconds that is 36 reps and you rest for the remainder of that minute.
Out’s
15 ring dips
Superhero Training
Yoga/Mobility
roll triceps and lats
Skill/Strength
Weightlifting
Shoulder Press (5 x 5 @ 85%)
Gymnastics
Ring Push-ups (3 x ME)
WOD
12/24/15 SH (Time)
For time
10-1 Alternating between the 2 exercises.
Bench press
Pull ups
Rx:85% of BW
Rx+: BW;C-2-B
12/24/15
Fitness Heroics – CrossFit Epically Awesome
In’s
roll and stretch everything !
Yoga/Mobility
lats, quads, pigeon pose !!!
Warm-up
5 Min Interval #1 (No Measure)
1 min straight leg toe touches
1 min forward alt. lunges
1 min plank climbers with push up
1 min sit ups
1 min jump tucks
WOD
12/25/15 (Time)
Merry Christmas !!!
12 Days of CrossFit WOD !!!
Complete like the song. So do 1, then 1 and 2, 1,2, and 3 etc!!!
12 Rounds for time !
1 Sumo Deadlift High Pull
2 Front Squat
3 Push Press
4 Power Cleans
5 Burpees
6 Kettlebell Swings OH
7 Pull-ups
8 Hand release push ups
9 Sit ups
10 Double Unders or 30 Singles
11 Power Snatches
12 Overhead Walking Lunge Steps (45#/25# Plate)
Rx:85/65; 53/35; singles or DU
Rx+: 95/75; 62/44; DU only
Out’s
Merry Christmas Fitness Heroics fit family! You are all amazing athletes and we wouldn’t be who we are without each and every one of you!
Superhero Training
Yoga/Mobility
stretch lats
Skill/Strength
Weightlifting
High-Hang Snatch (5 x 5 75%)
Gymnastics
L-Sit Pull-ups (3 x ME)
WOD
Falkel (AMRAP – Rounds and Reps)
25-Minute AMRAP of:
8 Handstand push-ups
8 Box Jump, 30″
1 Rope Climb, 15′
In honor of U.S. Army Staff Sergeant Chris Falkel, 22, of Highlands Ranch, Colorado, was killed on August 8, 2005
To learn more about Falkel click here