19 Jul 2014
Large Matt Flips and Heavy Weight Holds
5 rounds, 30 secs per station, of:
Partner-assisted Matt flip
Heavy weight holds
Don’t touch the Lava
12 Jul 2014
12 Jul 2014
05 Jul 2014
Turkish Getup & one-arm OHS
5 Kettlebell Turkish Getups, Right Arm
5 Kettlebell Turkish Getups, Left Arm
50m Weighted Sprint
25 Kettlebell Swings
50m Weighted Sprint
5 Kettlebell Overhead Squat – left arm
5 Kettlebell Overhead Squat – right arm
04 Apr 2014
CMAR WOD#1 (Youth)
3 Minuten AMRAP von
2 Kniebeugen (Air Squats)
2 Burpee over obstacle (hand release)
4 Kniebeugen (Air Squats)
4 Burpee over obstacle (hand release)
6 Kniebeugen (Air Squats)
6 Burpee over obstacle (hand release)
8 Kniebeugen (Air Squats)
8 Burpee over obstacle (hand release)
10 Kniebeugen (Air Squats)
10 Burpee over obstacle (hand release)
Score: gesamten Wiederholungen Kniebeugen & Burpees addiert.
Then … 20 min to work on Deadlift skill
10 Jun 2013
He may be jumping to the front of the line as a feature in our Member Spotlight, but this guy likes getting his own way. Jackson is very new to CrossFit, and rather new to the world. He is a bit difficult to understand, so this interview was conducted with Nala interpreting (only English version available at this time).
How did you find CrossFit and how long have you been taking part?
Mommy loved to take me to CF with her, sometimes at RCFN and sometimes just at home. We like to jump around and play together. I just started doing it on my own 5 days ago. Pretty sure all that working out that she did with me is what helped me be so tough. She’s pretty great to do that for me.
Do you have any favorite exercises/movements?
When I worked out with Mommy, I liked to do squats because I could push on her bladder so she would have to run and go potty! It always made me giggle. Now I like to roll side to side, kick my legs (I think you call them bicycle kicks), and sometimes a little shadow boxing.
How about your nutrition?
I take the all natural approach. Eat when I’m hungry and just as much as I want. A guy doesn’t need all that packaged junk in a bottle. It is a hassle, and besides, I think it would make my diapers stink. No one wants that. But don’t forget the importance of recovery. I make sure to get enough rest along with my favorite milk.
What are your next goals?
I want to roll over! Like all the way over on my belly. Never seen Froning do that, have you! Then maybe some crawling, but that will be awhile down the road. Maybe Daddy can help me with some of that stuff, but he says you have to lay a solid foundation of the basics first. We will just have to be patient.
Mommy calls me JD. I think it’s because of the dimple in my chin. She thinks I have the same one as Dad. But Dad likes to call me Jax (Jacks).
Anything else that you would like us to share?
I may be the smallest member of RCFN, but don’t you dare underestimate me. Kilo-per-kilo, or pound-for-pound for my American family, I am pretty tough! Nala shared her training plan with me and offered to be my training partner. She’s my best friend! So I think with our plan along with the support from Mommy and Daddy, I will grow bigger, stronger, and smarter every single day. And thank you for all he nice messages and birthday wishes. Sorry that I didn’t plan a party, the date just crept up and surprised me. I plan to spend a lot of time in the gym and look forward to meeting you all soon!
And we will leave you with a few stats:
Weight: 3090-g (6 pounds 12 ounces)
Height: 51-cm (20 inches)
Age: 5 days
Best diaper changer: Mommy
Favorite sleeping spot: Daddy’s chest
Favorite outfit: tough one, but Grandma has made me some very cool stuff
1RM Sleep: 4 hours 6 minutes
AMRAP diapers (1 day): 8 pampers
18 May 2013
20 sit ups
18 push ups
16 box jumps
14 shoulder press
10 dead lifts
8 forward rolls
4 pull ups
2 hand stands
Duck Duck Bear Crawl
11 May 2013
Bear Crawl & Wheelbarrow Walks
Head Stand/Hand Stand
16 -8 – 4
27 Apr 2013
Rotate through stations 3 times:
Deadlift the balls and toss them into the barrel
Deadlift a medicine ball and lunge it across the room
Deadlift the kettle bell 3 times
CrossFit Dodge Ball