02/11/2014 CrossFit Training Cherry Hill

CrossFit Turbocharged – CrossFit Training Cherry Hill

Handstand Push-ups (strict plus kipping and deficit for those ready)

Metcon (Time)

WOD
For time:

100 Double-Unders
50 Pull-Ups
80 Squats
40 Hand-Release Push-Ups
60 Kettlebell Swings (24/16 kg)
30 Handstand Push-Ups

Coaches Notes:

I can’t think of a sport that involves gear where the gear isn’t important. Golf (the jury is still out for me as to whether or not that is a sport in my book.  No offense golfers:), Hockey, Tennis, Football etc.

The same goes for CrossFit.  Now, many can get carried away and buy every single thing made for the CrossFit market like the “CrossFit Shamwow” (if there isn’t one yet, I’m sure there will be soon enough).

So, check it… here is what you need or at least should ultimately want to have of your own:

Your own jump rope so that you can tailor it to your exact height, athletic tape and proper footwear.  I’ll expand on the footwear real quick.  Incidentally, that list is not necessarily all I “want”, but all I need.

1. Olympic Lifting shoes for oly lifts and accessories.

2. Flat kicks with out a spongy heel ideally conducive to CF movements and one’s that can deal with the wear and tear of rope climbs etc.  You’ll see anything from “Chucks” to the latest version of the Reebok Nano 3.0 (I’m a 3.0 fan vs 2.0 in case you are curious as to which I recommend).

3. Running sneaks if the #2 sneaks don’t cut it for you.  The POSE method of running we know is ideal.  This requires that we land on our mid/fore foot and not our heels anyway, so we do not need the spongy heel.  That said, there is a period of time where you’d want to ease into this type of shoe for running.

Innov-8’s have some great CrossFit Shoes that allow for different levels and ultimately get you to where you want to be with out any pain.  But, yes, ideally you should be able to run barefoot comfortably (on safe ground that is).

But, I digress.  POSE running is something we’ve talked about in the past and will talk about more in the future.  If you have bad knees and want to take roughly 50% of the pressure off of them when running, watch the following video…you’ll run more faster and more efficiently as well.

~Coach Brad

P.S.  Yesterday was another big Power Clean Pr day at both locations.  Congrats to you!  Big congrats to Jeff on his bar Muscle Up in Cherry Hill as well.  So many of you are reaching so many different goals and too many to list in one quick blog post, but I just watched Jeff’s vid on FB and wanted to give him a quick shout out.