Blog entries tagged Videos

Stretching for a better Overhead Squat

Daniel Mielke — Mon, 06 Sep 2010 21:29:36 +0100

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: This video is a great demonstration of exercises that can be done for an overhead squat, especially for those that lack the flexibility to perform the exercise correctly.

Mobility WOD #4

Daniel Mielke — Fri, 27 Aug 2010 03:37:03 +0100

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Mobility WOD #3

Daniel Mielke — Fri, 27 Aug 2010 03:36:26 +0100

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Mobility WOD #2

Daniel Mielke — Fri, 27 Aug 2010 03:35:15 +0100

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Mobility WOD #1

Daniel Mielke — Fri, 27 Aug 2010 03:33:25 +0100

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What about abs?

Daniel Mielke — Mon, 23 Aug 2010 02:42:51 +0100

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Monday (08-23-10)

Daniel Mielke — Mon, 23 Aug 2010 02:31:13 +0100

Skill: Squat Clean

WOD

"Badger"
3 rounds of:
30 Squat Cleans (m:95 f:75)
30 Pullups
800m Run
For Time:

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Coach Jon Doing "Grace" at work.

Daniel Mielke — Mon, 09 Aug 2010 03:59:21 +0100

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Coach Jon doing "Grace".

David and Milk doing "Grace"

Daniel Mielke — Fri, 06 Aug 2010 02:56:22 +0100

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Friday (08-06-10)

Daniel Mielke — Fri, 06 Aug 2010 02:45:53 +0100

Skill: Bergener Warm-up

WOD

4 rounds of:

800m run
-rest 3min-
Repeat.

:Bring a watch if you have one to keep track of your splits. Coaches will write down the time you come in and let you know when to go.

So check out David and I's "Grace" workout. Use this as an opportunity to pick this apart and see what we could improve on and what tricks you think we can do to make our time faster. I'm a firm believer ...

What is CrossFit?

Daniel Mielke — Tue, 27 Jul 2010 14:38:40 +0100

What is CrossFit?

Daniel Mielke — Sat, 10 Jul 2010 02:44:08 +0100

What is CrossFit? - From CrossFit North

CrossFit RVA | MySpace Video

Saturday (05-15-10)

Daniel Mielke — Sat, 15 May 2010 03:41:30 +0100

Team WOD

3000m row

15 rounds of "Cindy"

Teams of two must complete in any order. Only one member can do work at one time.

{vimeo}11751728{/vimeo}

Monday (04-26-10)

Daniel Mielke — Sun, 25 Apr 2010 16:33:52 +0100

Skill: Good Mornings (w/pvc or bar)

"Filthy Fifty"

For time:
50 Box jump, 24 inch box
50 Jumping pull-ups
50 Kettlebell swings, 1 pood
Walking Lunge, 50 steps
50 Knees to elbows
50 Push press, 45 pounds
50 Back extensions (scale if needed)
50 Wall ball shots, 20 pound ball
50 Burpees
50 Double unders

Post time to comments.

{vimeo}11209050{/vimeo}
: Shelly and Dan doing Saturday's workout.

Monday (04-05-10)

Daniel Mielke — Mon, 05 Apr 2010 01:06:37 +0100

Skill: Power cleans (unweighted bar)

7 Rounds:

3 Power Cleans

5 Front Squats

7 Deadlifts

M: 165 F: 105

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Remember that on Wednesday we will be having our Affiliate Team Try-outs.

Wednesday (03-24-10)

Daniel Mielke — Tue, 23 Mar 2010 07:00:00 +0100

Skill: rope ascends

WOD

"Nasty Girls"

3 rounds:

50 Squats

7 Muscle ups

10 Hanging Power Cleans M:135 F:95

For Time:

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: This workout is the most viewed CrossFit workout since CrossFit has been posting free WODs. Impressive to say the least. If anyone wants to watch the entire video (long version), let me know and I'll show you where to find it.

Rope ascends: Today we will...

Monday (01-18-10)

Daniel Mielke — Sun, 17 Jan 2010 08:00:00 +0100

WOD

"Fight Gone Bad!"

Three rounds of:
Wall-ball, 20 pound ball, 10 ft target (Reps)
Sumo deadlift high-pull, 75 pounds (Reps)
Box Jump, 20" box (Reps)
Push-press, 75 pounds (Reps)
Row (Calories)

In this workout you move from each of five stations after a minute.The clock does not reset or stop between exercises. This is a five-minute round from which a one-minute break is allowed before repeating. On call of "rotate", the at...

Saturday (01-16-10)

Daniel Mielke — Fri, 15 Jan 2010 08:00:00 +0100

WOD

5 rounds

200m Run

10 Box Jump M:28 F:24

Post total time to comments:

{vimeo}8771110{/vimeo}

: I'm very proud of our girl Rose for her accomplishments today...No not the 25 pullups, I expect that from her...Its the pink shirt she's wearing.

"Summer Time WOD"

Daniel Mielke — Sun, 10 Jan 2010 08:00:00 +0100

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: Milk, Jeff and Justin, doing a WOD on the beach in Carlsbad.

Tuesday (12-22-09)

Daniel Mielke — Mon, 21 Dec 2009 08:00:00 +0100

WOD

4 rounds

25 burpees

25 thrusters (45#)

25 jumping squat (behind the neck)(45#)

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:Brocks first couple attempts...

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Good work Brock, now we'll work on that little jump in the begining.