Every time you walk into CrossFit STAND you will be joining a group of like-minded people who have commited themselves to improved health and fitness. Our goal is to unite this community and unleash the inner animal in everyone! Along with thoughtful planning and proper execution, we use strength training and nutritional development to achieve a reult you would never get on the treadmill. CrossFit is designed to challenge you at your personal fitness level, whether you are a beginner or an advanced athlete. One of the main roles of our coaches is to evaluate each individual to determine how they will execute the workout on that given day. We are vigilant about form and good movement patterns, as this is what keeps us safe under load and intensity. When you join us for a WOD, you will leave feeling encouraged, motivated, enlightened, and most of all, like you got a great workout! To see what some of our clients have to say about CrossFit, view our testimonials page.
In a typical class, you will be guided through three main stages. The first will be either an instructor-led warmup, an on-your-own warmup, or both. Here you will work on mobility and skill work, do some exercise to get your blood flowing, and practice any movements that you might be doing in the main workout. When the warmup is complete, the entier class will begin the WOD (Workout Of the Day). When everyone has completed the WOD, we will regroup and do a group cool down. The cool down will focus on mobility and recovery.
For a little more in-depth information, you can read about what crossfit is, or you can see how we use training, nutrition, and recovery to maximize muscle gains and fat loses! If you would like any additional information, feel free to get in touch! From the outside, CrossFit can be very intimidating! In truth it is one of the most encouraging and supportive environments you will ever encounter. We are excited about your progress regardless of your fitness level, whether that means you have just run your first 400 meters or your first 5:30 mile. In CrossFit, the loudest cheers are for the last ones to finish!
Saturday March 08, 2014
Be sure you put your feet in the right place, then stand firm.Abraham Lincoln
Saturday, March 8th, 2014
So....the OPEN workouts this year have been CRAZY so far! In all previous years they have been much more universal. For MOST crossfitters the OPEN served(s) as a bench mark for yearly progress, until they put 4 of the hardest crossfit movements in the first 2 WODS!! It wouldn't be how I would have programmed these 5 weeks but for some strange reason they didn't ask me?! Despite these being VERY hard movements you all have risen to the challenge in a huge way! Last week, almost 100% of us improved our double unders, some got their very first double under! Lots of you got a new max snatch last week and a new max overhead squat this week! The OPEN has led to lots of PR's already!
"Great things happen when men and mountains meet"
Because it seems HQ is not programming for the average joe, we will be offering a scaled (mere mortal) version of the WOD along with the Rx'd version of the WOD.
Remember your intro....when we talked about this being a journey? Remember where you started? Remember where you want to go. Remember nothing worth having is ever easy...
WOD - Met Con
In teams of two:
4 min AMRAP of Burpees
~ One partner will hold a bar in deadlift position and the partner will do burpees. When the bar is dropped the burpees must stop. Switch at will.
2 min Rest
4 Min AMRAP of Hang Power Cleans.
~One partner must hold the handstand postition while the other partner performs the HPCs. When the partner comes out of the handstand the HPC must stop.
2 Min Rest
4 Min AMRAP of Partner sit-up wall ball toss (say wha'..)
2 Min Rest
4 Min Shuttle Relay
If you didn't get a chance to do 14.2 you can do it today after the regular WOD. (You don't have to do the partner wod first!!;))
Saturday, March 8th, 2014