CrossFit 585 | Workout Of The Day

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Anaerobic lactic endurance

October 12, 2012 3 Sets ALL OUT 15 Thrusters 95/65# 20 Pull Ups – sub jumping pull ups Rest 4X work time + 100 Sit Ups for time

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Will the Olympic Weightlifting Clinics Benefit You?

We have all struggled with the complexity of the Olympic Lifts (even the more experienced often struggle). Here you are in the middle of a class trying your best, but it just doesn’t seem to click. Your mind just can’t think through the movement fast enough to execute it correctly. Maybe there is just too […]

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DL CP/ UB Push

October 11, 2012 4 Sets DL 2-2-2-2-2 @ 21X1 (beginner athletes sub 5-5-5-5-5) Rest 2 min Wtd Ring Dips 4-4-4-4-4 Rest 2 min

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Recent Jiu Jitsu Classes

Recent Nova Jiu Jitsu Gi Classes – Noon mixed level Gi and evening Gi Attn: this Saturday BJJ class is cancelled due to two tournaments we are attending as a team on the same day. Please come out the US Grappling in Webster to cheer on your teammates… or head to Toronto and cheer on […]

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Benefits of Functional Strength Training

Benefit #1 – Improved Body Composition: FST builds and maintains lean body mass that leads to a higher Resting Metabolic Rate. A higher metabolic rate means a more efficient fat burning engine with less work. Studies have also shown that weight training is effective at maintaining body composition changes such as weight loss. (Female obesity […]

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Jerk CP + Push/Pull gymnastic

October 10, 2012 In 12 min work up to a tough DOUBLE Jerk -no more then 10 sec btw double reps + for time: 30 HSPU 10 chin ups 20 HSPU 20 chin ups 10 HSPU 30 chin ups

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Snatch CP + Mixed Modal Aerobic

October 9, 2012 In 12 min work up to a tough single Squat Snatch –       not looking for a 1RM, a difficult rep with good tech + 12 min AMRAP @ 90% effort – continuous movement 5 Squat Snatch 75/45lbs 7 Toes to Bar 30 Bar Jumps

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Partner/Aerobic + Push Endurance

October 8, 2012 2 Person Team – Both team members can work at same time – Once P1 is done on rower, P2 can begin rowing – P1 can’t pass P2 Row 1000 M 15 Push ups + Row 750 M 20 Push ups + Row 500 M 25  Push ups + Row 250 M […]

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Mainsite Sunday

October 7, 2012 Three rounds for time of: Squat clean, 10 reps @135/95 20 Box jump, 24/18″ Box Compare scores here.

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