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  • Holiday Wars 2020 Week 4!!!

    Holiday Wars 2020 Week 4!!!

    Holiday Wars Week 4 Workout Announcement! This is the Final CrossFit workout of the 2020 Holiday Wars Season! Congratulations to everyone for making it this far! The workout is: Complete the following for time: 120 Wall Balls 60 Toes to Bar 30 Power Cleans There is a 25 minute time cap on this workout. At the start of the workout, all athletes will begin 6 feet away from the wall and med ball. At the 3-2-1 call they may begin their workout. The Rx Weights and Standards: Men will be using a 20lbs medicine ball and perform their wall balls to a 10 foot target. I don't have to remind you that every rep must be a full depth squat, but I just did so yeah! No power wall balls! Ass to ....

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  • Holiday Wars 2020 Week 3!!!

    Holiday Wars 2020 Week 3!!!

    Week 3 of Holiday Wars is here and we are halfway through! The 3rd workout is: Complete as many reps of the following in 15 minutes: 300 Double Unders 30 Overhead Squats 10 Muscle Ups The Standards: Rope will begin for everyone (Rx or Scaled) on the floor. The rope may not lay on a box on the rack on any elevated surface. On the floor, not in hand. When the 3...2...1...go call is announced, the athlete may pick up their rope and begin the workout. All work must be done in order. No breaking it up in any order. All reps must be completed before moving to the next exercise. Rx workout standards: 300 Double Unders. The weight for the overhead squats for men will be 120lbs. The weight for ....

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  • Holiday Wars 2020 Week 2!!!

    Holiday Wars 2020 Week 2!!!

    Week 2 of Holiday Wars kicks off Monday, November 9th! We have an exciting week planned! Rx Workout: Complete as many reps as possible in 9 minutes of the following: 12 Handstand Push Ups 12 Calories on the Rower Standards for the Rx handstand push ups: Begin the Handstand Push up in a full handstand against the wall with only your heels in contact with the wall. Hands may be no further than 36" wide. Head must touch the flat surface of the floor before pushing up. Kipping Is allowed. At the bottom position of the handstand, athletes may have their butt against the wall, however at the top of the rep the hips must be fully locked out. OTHERWISE IT'S A NO REP!!! I will be sure to go ....

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    The Super TOTAL!!! Saturday, December 5th at CrossFit Dark Athletics kicks off the final work for the 2020 Holiday Wars Season! This year we are doing things a little extra and allowing virtual entries for anyone who just wants to compete in the Super Total event! What is the Super Total?!?!? Athletes will have 7 minutes to establish a 1 rep max for each of the following lifts: Snatch from Floor Clean & Jerk from Floor Back Squat Push Press Deadlift!!! To sign up for the Super Total Event only click the link here!!! Standards: For the Snatch portion - Athletes will be given time to warm up prior and then when it is their heat, they will have 7 minutes to find their one ....

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  • Holiday Wars 2020 Week 1!!!

    Holiday Wars 2020 Week 1!!!

    We have made it to Week 1 of the 2020 Holiday Wars! Prepare for 5 brutal weeks of competition! I hope you are all ready to embark on a fitness journey you have never seen before. (or at least have a little fun and a little competition) Week 1 begins, Monday November 2nd. The first workout is: Complete as many reps as possible in 12 Minutes of the following: 12 Calories on the Assault Bike 12 Burpee Box Jump Overs. (Box Facing) Competition Standards. Preparation for the event: Prior to the start of the event, the Assault Bike and Box shall be set 12 feet apart. At the start of competition ALL athletes will start behind the assault bike with no contact between athlete and bike. At the ....

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  • 5 Exercises to Improve your Pull ups!

    5 Exercises to Improve your Pull ups!

    Pull Ups are a great back exercise and are used significantly in CrossFit or any strength and conditioning program. In order for you to get comfortable with Pull ups, we are going to start at the very beginning! Below you will find a FREE 4 week program to help you get your first pull up! Follow the steps below to help build your pull ups! Equipment used for the program: Gymnastics Rings <---Click here Bands <---Click Here 4 week Pull Up Program: WEEK 1 Day 1 Ring Rows or Inverted Rows 3 x 8-10 (Take no more than :60 Rest) Negatives 5 x :5 Superset Banded Lat Pull Downs 3 x 15 Upright Rows 3 x 15 Day 2 Ring ....

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  • 5 Drills to Improve your Double Unders!

    5 Drills to Improve your Double Unders!

    Check out our videos on Youtube for visual Clarification! One of the most frustrating exercises we perform are Double Unders. The jump rope is one of the best conditioning tools we use in CrossFit and taking the time to learn it can be aggravating and humbling. The whip marks we get while learning Double Unders can be worn as a badge of honor, but they can also deter athletes from pursuing mastery. For me, I know it took over a year before I became proficient with this exercise. I have a short temper myself. Especially when it seems so simple, but yet I cannot do it! Hang in there! You are not alone! We all go through it. I've mapped out 5 drills to practice in order to achieve those ....

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  • 5 Drills to Improve your Push Ups!

    5 Drills to Improve your Push Ups!

    We just posted a push up video on YouTube! 5 Drills to help build your body and get it ready for push ups. You'll find that as you get better a lot of other exercises will become easier. 1. Elevated Push Ups 2. Block Push Ups 3. Tempo Block Push Ups 4. Slingshot Push Ups 5. Banded Push Ups Equipment used for the program: Yoga Block - https://amzn.to/3m7vZNR Slingshot - https://amzn.to/35msH3w Band - https://amzn.to/3mdIEzd Below is a 4 week program to follow to help build your push ups and upper body. Week 1 Day 1 Elevated push ups 3 x 8 Tempo push ups 505 5 x 3 (perform to elevated block if necessary) Bench dips 3 x 15 ....

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  • Ankle Mobility

    Ankle Mobility

    written by Dr. Jackie Ruggiero DPT How to Screen and Improve Ankle Mobility : Hi guys! This week we talked about how to improve ankle mobility in a deep squat. Limitations in ankle mobility and the ability for the tibia to translate over the foot during a deep squat leads to instability up the kinetic chain. In order to perform a deep squat, there needs to be an average of 38.5° of ankle dorsiflexion 1 . A lack of anterior tibial translation will lead to compensations such as an unstable arch/foot collapse, the tendency for the knees to cave in, or excessive mediolateral movement of the lower extremity. How to Screen Ankle Mobility Restrictions : The mobility ....

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  • Hip Stability

    Hip Stability

    written by Dr. Jackie Ruggiero DPT How to Improve Hip Stability in a Deep Squat: Hi guys! Last week we talked about how to improve hip mobility for athletes anterior “pinching” hip pain, or hip impingement , during a deep squat. Now that we have the skills to improve hip mobility, lets discuss ways you can stabilize the hip for better controlled movements. There are a few key muscles in the back of our legs and lower back that need to be engaged properly during a squat: the glutes, hamstrings, and spinal extensors. These muscles are grouped together as the “posterior chain”. The glutes are a group of 3 muscles, gluteus maximus, gluteus ....

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