programs gym photos nutrition videos

Monday Motivator

Okay, I can't believe that I am about to post this workout. This one is definitely a fan favourite but definitely not a personal favourite; however it's long past due. So everybody into the gym it's time for... Fight Gone Bad In this workout you move from each of five stations after a minute. This is a five-minute round from which a one-minute break is allowed before repeating. Perform 3 rounds. The stations are: Wall-balls (20 lbs/14 lbs) Sumo deadlift high-pull (75 lbs/55 lbs) Box Jump 20" box Push-press (75 lbs/55 lbs) Row (calories) The clock does not reset or stop between exercises. On call of "rotate," the athlete/s must move to next station immediately for good score. One point is given for each rep, except on the rower where each calorie is one point. Now for another installment of Mark's Daily Apple. I found this one particularly interesting considering the amount of time most people spend behind a keyboard. Not to mention lack of flexibility in the wrists and ankles makes several of the movements fundamental to CrossFit very difficult to perform (e.g. squat cleans). How to improve wrist and ankle mobility -Kermit