Strength Training for Injury Prevention

“An ounce of prevention is worth a pound of cure.” -Benjamin Franklin Life is unpredictable and sometimes in our sports, exercise, and daily life we come out of these unpredictable situations a little bit worse for the wear… Some folks try to prevent these situations from happening through avoidance, but if you want to have […]

CF100518

Widespread CrossFit – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) 50 Jumping Jacks Burgener Warm-up (No Measure) 3 Down & Up 3 Elbows High & Outside 3 Muscle Snatches 3 Snatch Lands (2 in, 4 in, 6 in) 3 Snatch drops 3 Hang Power SnatchesFirst time through use stick, second time barbell. Metcon ()

CF100418

Widespread CrossFit – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) 400 Meter Run Then 2 Rounds 5 Romanian Deadlifts 5 Muscle Cleans 5 Front Squats 5 Jumping Back Squats Weightlifting Box Front Squats (3 Reps Every 60 Seconds For 6 Rounds) Week 2 of speed cycle for the Box Front Squat. Loading is intended […]

CF100318

Widespread CrossFit – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) 200 Meter Run 3 Rounds 20 Jumping Jacks 10 Reverse Lunges 10 Plank Transitions 200 Meter Run Gymnastics Metcon (No Measure) EMOM x 9 Minutes Minute 1: 20 Seconds L-Sit Minute 2: 30 Seconds Handstand Holds Minute 3: 40 Seconds Alt. PistolsThis EMOM is […]

CF100218

Widespread CrossFit – CrossFit View Public Whiteboard

CF100118

Widespread CrossFit – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) 3 Rounds 20 Jumping Jacks 5 Birddogs (Each Side) 10 Banded Good mornings 5 Overhead SquatsOHS can be done with stick or barbell Weightlifting Overhead Squat (15 Minutes To Work Up To Heavy Triple or 3RM) Build to a heavy set of 3 OHS […]

CF092918

Widespread CrossFit – CrossFit View Public Whiteboard Warm-up Junk Yard Dog (No Measure) The junk yard dog warm up consist of 2 parts, each done with a partner. Part 1: Partner A sits on the deck with his arms to the side(parallel to the deck)and legs out front touching each other. Partner B starts behind […]

CF092818

Widespread CrossFit – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) 200 Meter Row 2 Rounds 10 Romanian Deadlifts 8 Strict Cleans 6 Push Press 4 Bent Over Rows 2 Barbell Curls 200 Meter Row Weightlifting Push Press (10-8-6-4) Different rep scheme today using a “descending pyramid” rep scheme, increasing weight with each set to […]

Clint Smith

Athlete of the MonthSeptember How old / young are you? 43. What is your occupation? Certified Registered Nurse Anesthetist (CRNA). Anesthesia. I put people to sleep for surgery and other procedures requiring anesthesia. And of course wake them up…..most of the time. My full time job is at Denver Health as well as I do some additional obstetric […]

CF092718

Widespread CrossFit – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) 3 Rounds of: 5 Romanian Deadlifts 5 Hand Muscle Cleans 5 Power Cleans 5 Front Squats 5 Knee Raises 10 Glute Bridges (Squeeze Glutes for 2 ONE THOUSAND at peak) Weightlifting Box Front Squats (3 Reps Every 60 Seconds for 8 Rounds) Today is […]