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Inspiring message from member Marc Abucejo this morning about CrossFit 213 and Jiu Jitsu: “2nd medal since joining CF213. previous was gold and today bronze. made a stupid mistake causing my defeat and my hunt for gold. yet, this will inspire to rise up… thank you to all my coaches for pushing me every time. jiu jitsu is my life and it means so much to me. joining CF213 helped me a lot in my jiu jitsu. i just feel bad today i made a stupid mistake causing my hunt for gold. i will go back stronger, work harder and hungrier when i get back… thank you so much! you guys are awesome!” Great work, Marc! We look forward to a gold medal from you in the future.
It was an absolute blast meeting all of you today. lots to look forward to at 213! -Lindsay In the meantime, a little something for you to dream about tonight: CrossFit WOD 6/4/13: 3×5+ Bench Press “Elizabeth” 21-15-9 Cleans and Ring Dips HIITX WOD 6/4/13: Warm Up: 800M Run 20 Push Jerks w/bar 20 Ab mat SUs 5 Pistols on each side 6 Rounds: 200M Sprint 10 Wall balls 10 HRPUs
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CrossFit Iron Mary’s – CrossFit EnduranceThe CrossFit Total (Total Weight)The CrossFit Total is the sum of the best of three attempts at the squat, the press, and the deadlift, the three most effective lifts in existence for developing and testing functional strength. Athletes must announce to the judge the weight they are...
Dallas Metro!! The CrossFit Movement and Mobility Trainer Course is coming to you! Saturday, May 2nd at CrossFit 214. T-Pain (aka Dr. Theresa Larson DPT) will be giving you the tools to help yourselves or your Members. Register here: https://www.regonline.com/builder/site/Default.aspx?EventID=1680851
Hey everyone! Don't forget that tonight at 6pm is our Mobility Clinic with coach Christine! Come work on your mobility techniques for a healthy, happy body! *please note that there will not be a 6pm WOD as the clinic will take place on the main gym floor*
Still missing quite a few shirt sizes from people signed up for the Rumble- please check the link and confirm you are in the correct division, team, and that I have your shirt size listed. Email me immediately at firstname.lastname@example.org if any info is missing. If you've already emailed me, no need to do it again. http://www.crossfitelysium.com/heats-and-timeline
The Brand X Method Prep 3x 1:00 bottom of squat 1:00 spiderman stretch 10 walking lunges 10 bandy side steps Front squat Advanced ** 2 x 3, 1 x AMAP Intermediate 1 x 3, 1 x AMAP Beginner 2 x 5-8 ** 3 broad jumps between sets 3:00 double unders rest 2:00 2:00 wall ball rest 1:00 1:00 burpees Advanced and Intermediate3x 1:00 plank 5 good morning 10 low box step up (below 20”) beginner 3x 30 second plank 5 banded good mornings 10 low box step up mobility pigeon stretch couch stretch home work short bridge or hip raises advanced 2 x 30 intermediate 2 x 20 beginner 2 x 10
Thursday SUPERSET a) Tempo Pause Back Squats (3sec down, 2sec pause) 5x5, start at 55% and build up b) DB Lat Pullover 5x8 Watch this video for a demo. Just don't do the stupid hip thing this bro does. Keep yourself bridged the entire time. https://youtu.be/Qy6dn2i1lyI --------------------------------------------------- 15-12-9 KBS, 53/35 Burpee then... 15-12-9 Box Jump, 24/20 Pullup Rx+: 70/53, 30/24, C2B Dumbbell Pullover - Lat Exercises Learn how to do the Learn how to do the dumbbell-pullover exercise properly. Technique and tips for this exercise can be found at: http://www.athleticmuscleb... YOUTUBE.COM
Check out the Male Athlete of the Month for April! L http://www.crossfitelysium.com/male-athlete-of-the-month-415-anthony-rubio
So proud of our athletes this #2015CrossFitOpen. Some massively impressive finishes especially within our #CrossFitMasters & #CrossfitTeens divisions. Special shoutout to these epic SoCal placers: Robert Eberle #2, Peter Pohl #10, Holly Hagerman #12, Justin Ward #46, Cole Marin #2! And a special tip of the hat to Jeff McGregor for a #74 place in the ridiculously competitive under 40 gen pop division of SoCal! You are all #beastmode in our book. Now onto #regionals! #teamethos #crossfit #crossfitgames