Sunday, January 18, 2015

The Cheetah CrossFit blog is moving to our new site tomorrow!

Jim    12:00 AM    No comments

Just a heads up to our members and coaches that the daily blog will be moving to out new website as of  tomorrow (Monday, January 19th 2015).

Going forward please go to the website linked below to access the daily WOD, as well as to post your results each day.  Simply scroll down the main page for the daily updated posts.


Thank you!

Saturday, January 17, 2015

1/17/2015

Jim    12:00 AM    3 comments


Modified Partner “Murph” - To be completed in teams of 2, work split up between two people – two people CAN be working at the same time today:

  • 1000m row

  • 100 pull ups

  • 200 push ups

  • 300 air squats

  • 1000m row

*Post results to comments.

26 Evidence-based Weight Loss Tips 

Friday, January 16, 2015

1/16/2015

Jim    12:00 AM    4 comments


1. Hang Clean (above knee) + Clean: 4 sets x 1+1 reps @ 65% of Clean 1RM, Rest 1-2 min

2. Push Press: 4 sets x 5 reps @ 6 to 8RM (increase weight from last week), Rest 1 to 2 min

3. EMOTM for 10 min:

  • 5 DL (125/175lb)

  • 5 HSPU

4. Hollow Rock Hold: 3 x 35 seconds, Rest 1 min

*Post results to comments.

Mastering the Deadlift 

Thursday, January 15, 2015

1/15/2015

Jim    12:00 AM    3 comments


1. Back Squats: 4 sets x 11 reps (5.0.1) @ ~ 18RM, Rest 2 Min

  • Tempo = 5.0.1 (5 seconds down, 1 sec up each rep…)

2. Muscle Up Technique Work:  spend 5 to 10 minutes working on transitions; banded transitions, ring pull ups, kips, other drills by coach, etc…

3. 6 sets of the following – 85% effort:

  • 30sec HSPU

  • 30sec Knees to elbows

  • 30sec sit ups

  • + Rest 90sec

*Post results to comments.

Overtraining or Undertraining? 

Wednesday, January 14, 2015

1/14/2015

Jim    12:00 AM    6 comments


1. 2 Snatch Pull + 2 Snatch: 3 sets x 2 + 2 @ 60% of Snatch 1RM, Rest 1-2 min

2. Split Jerk (from rack): 3 sets x 2 reps @ 5 to 6RM, Rest 1-2 min

3. Challenge WOD (for time) – “Jackie”:
  • 1000 meter row
  • Thrusters x 50 reps (35/45#)
  • Pull-ups x 30 reps
4a. Bent-over Rear Delt Raises (301): 3 x 8 reps, No rest
4b. Scap Push-ups: 3 x 8 reps, Rest 1 min

*Post results to comments.

8 Self Sabotaging Lies 
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