The Nutrition Network

Come join us for our kickoff party this Sunday at 1pm where we will be prepping for the first week of the challenge by

• reviewing guidelines
• answering questions
• sharing recipes
• writing shopping lists (and sharing our own!)

and more to gear up for the next four weeks of clean eating. Bring your reusable shopping bags as we’ll be hitting up the Broadway Farmer’s Market afterward!

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WOD for Benchmark Friday 4/21

"RYAN"

5 rounds for time:
7 muscle-ups
21 burpees

Post time to whiteboard.

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Freestyle jump roping

Let's start with an embarrassing throwback video!

Foundation CrossFit: Double-Unders from Andrew Bueno on Vimeo.


When jumproping for warming up, you can do a bunch of different techniques to keep things varied. Here's a reposted video that's too awesome to forget.



Check out some crazier routines.

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WOD

for time:
100 double unders
50 one-arm squat snatches, 45/25#
100 double unders

Rx+ = 20/16kg kb. SupeRx = 20/15kg barbell.

compare to 24MAR2010 or 22FEB2010. results here.

Keep your arms relaxed and slightly in front of your body when you jump rope. Good double-undering is about jumping high enough while quickly twisting your wrists as soon as you leave the ground.

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Are you a fan of Ipanema Brazilian Grill downtown? Like the rodizio?

(I just bought 5!)

Click to check out the deal!

Busy

Our FOUNDATIONS program begins again today! Welcome all newcomers.

my head is still bigger than your backsquat.

Since we have our Grand Opening on the 31st, we're going to be very busy setting up and preparing. Make sure you contact me if you have any questions, comments or concerns about anything! Remember- we're here for you.

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WOD

back squat 5-5-5

5 rds for time:

15 pullups

20 db push presses, 35lbs/25lbs

25 db walking lunges

Simple and devastating!

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AOD

We will all become jump rope masters. Ross Enamait is a beast and an amazing trainer.

Jump Rope Training II

 

As you can see within the video above, you do not need an expensive rope to benefit from this highly effective modality. All athletes can benefit from the conditioning and coordination that will come from regular rope work. If the rope is new to you, expect some frustration, but also remember that practice is the mother of all skills.

As an old proverb suggests,

"A journey of a thousand miles begins with a single step."

Don't let the rope get the best of you. It may be frustrating at first, but with regular practice, you can quickly master the rope.

Double unders for days!