#crossfit advantage

[crossfitslu]

WA State Affiliate MEATING at CrossFit Advantage

[crossfitslu]

FCF Media presents the CrossFit.com 20120924 WOD Demo with our friends up north CrossFit Advantage.

[despyte]

First Muscle Up!

Helll ya, I got my first muscle up yesterday! After that, I did it 3 more times!

Also gotta add, my 135lb Push Press max. Isn't that heavy but it's much better than what I did before! So stoked!

[despyte]

For my CrossFit heads. Found this video on the LifeAsRX Facebook page. Pretty sick angles on muscle-ups, burpees, rowing, double-unders, some one-armed kettlebell swings, deadlifts, etc. Check it out. Also, if you haven't signed up at http://www.wodclub.com yet you should and add me as a friend. Message me to get my name.

[despyte]

I loved this WOD!

10 Toes to Bar pull-ups

20 Chest touching burpees

30 Box jumps

40 Kettle bell swings

50 Doubleunders

40 Kettle Bell swings

30 Box jumps

20 Chest touching burpees

10 Tows to Bar pull-ups

[despyte]

CrossFit Advantage's Nutrition Challenge

My CrossFit box had a "Nutrition" challenge. The challenge was make the biggest overall improvement in weight, a strength WOD, and a tabata WOD. It was a WOD we didn't know about then we had 6 weeks to train before we did the same WODs again.

My overall improvements: 1. Weight = -2lbs 2. Strength = +240lbs 3. Tabata WOD = +37 reps Oh I also found out I won!!! I'm so stoked about it!

[cflifestyle]

Wednesday 1/19/11 WOD

20 mins AMRAP (As many reps as possible)

5 Ring Dips 10 Deadlifts (Rx 185lbs) 15 Box Jumps

My Score: 8 rounds 

This was such a badass workout! I loved it and I have a new goal!

New Goal: Perfect my Deadlift form. My problem is when I bring the barbell back down, I hunch my back instead of keeping the lumbar curve. I need to practice on using my legs, not my back.

[cflifestyle]

Monday 1/18/11 WOD - Weighted Pull-Ups & Snatches

Weighted Pull-ups 1-1-1-1 Snatches 1-1-1-1

One hour to tally four reps of the highest weight you can. Total weight for score.

My Score:  Weight Pull-ups 0-0-0-0 Snatches 95-95-95-95

This WOD was so frustrating for me! My body is still sore from doing the 120 pull-ups from the other day so I couldn't do any weighted pull-ups let alone any non-kipping pull-ups with just my weight. I'm not too worried about what I did for snatches as I'm still really trying to get the form down correctly for these barbell exercises. My form is good but not yet perfect, so I'll keep working on it.

New goal Perfect form for Snatches