Archive for October 2016

Today is strictly a strength day.  We are going to learn a new iteration of the squat, one that is underutilized in my opinon, and also Good Mornings.  Both of these movements WILL make you stronger, especially in the squat, so it’s important we learn them now.  Hope those hammy’s feel good cause they’re going…

On Saturday November 16th Alpha Athletics – CrossFit 412 will be holding a fundraiser in conjunction with our friends at CrossFit Football in support of Neuroblastoma, a form of pediatric cancer, with a memorial WOD starting at 2pm.  Following the WOD food and beverages will be available with a donation and we will be raffling…

Congrats to all of my friends who competed this weekend at Fall Brawl.  I commend your effort because I know first hand how demanding that event is.  Good work all and it was nice to see so many good people. MetCon: Alpha 250 10 Squat Cleans (95/65) 20 Pullups 30 Pushups 40 Ground 2 Overhead…

Join us at 9am this, and every Saturday morning, for a Free community WOD. Come with a friend to see what Alpha Athletics – CrossFit 412 is all about. It’s a perfect opportunity to see our space, meet the coaches and experience a CrossFit workout of the day (WOD). Please contact us with any questions…

Strength: Deadlift 30min to work to a heavy double MetCon: 8min EMOM 2 DL @ 70% 6 KBS (1.5/1)

Today we will be working on climbing the rope in class.  As your coach (and friend) make sure to wear high socks or really anything that will protect you shins from the rope. You can thank me later. Warm-up: 5 x 100m Row repeats Skill: Rope Climbs MetCon: 800m Run 21 Front Squat (95/65) 3 Rope Climbs…

Strength: Strict Press 3×3 MetCon: 6min AMRAP 5 Power Cleans (135/95) 10 Pushups 15 Double Unders Rest 3min 4min AMRAP 5 Push Press (135/95) 10 Situps Rest 2min 2min AMRAP Max Effort Burpees

We’ve discussed double unders before, remember very few cues and then PRACTICE (and when you think you’ve practiced enough MORE PRACTICE).  I’m stealing a blog post from a friend of mine in MD who writes a great piece on double unders saying essentially the same thing a different way.  Until your body understands what flicking…

I come across a lot of people who are hesitant to try CrossFit because of a multitude of reasons, to many to list right now, but I think from now on all I’m going to do is show them this article from Matt Chan (4x CrossFit Games competitor).  Take a look at this article and…

Remember evening classes will be cancelled so that we can attend the Barbell for Boobs fundraiser at Confluence Fitness in the North Side.  The event raises money for mammograms in the battle against breast cancer.  It’s a fun event for a good cause and will be an opportunity to meet a lot of individuals in…