Eat meat and vegetables, nuts and seeds, some fruit, little starch and no sugar. Keep intake to levels that will support exercise but not body fat. Practice and train major lifts: Deadlift, clean, squat, presses, C&J, and snatch. Similarly, master the basics of gymnastics: pull-ups, dips, rope climb, push-ups, sit-ups, presses to handstand, pirouettes, flips, splits, and holds. Bike, run, swim, row, etc, hard and fast. Five or six days per week mix these elements in as many combinations and patterns as creativity will allow. Routine is the enemy. Keep workouts short and intense. Regularly learn and play new sports.
~Greg Glassman

In short, a CrossFit trainee strives to develop capacity in ALL of these general physical skills: Stamina, Strength, Flexibility, Power, Speed, Coordination, Agility, Balance, Accuracy, AND Cardiovascular Endurance. This is accomplished by avoiding specialization and embracing generalization. A week of CrossFit training includes workouts derived from gymnastics, weightlifting, powerlifting, rowing, and track and field. You can expect to lift, throw, sprint, balance, pull, push, jump, lunge, and more. WOD stands for Workout of Day.

Grip Strength

May 21, 2019

Today’s Bridgetown CrossFit WOD should push you in two ways. First cardiovascular conditioning and second grip strength. The test today will be gripping the bar after pushing yourself on the run. Remember to get the knuckles over the bar to start and use your lats to set you up for success. Ats the score for this WOD is total number of Toes to Bar completed, every rep counts, squeezing out 4 more on the first set will pay off here.

20 Minute AMRAP
400m Run
AMRAP Unbroken Toes to Bar

Score = Toes to Bar

Looking to improve your Toes to Bar? Check out Barbend’s 9 solid steps

Other Bridgetown CrossFit WODs to help improve grip strength

Grip Strength Photo: RX Photography

AMRAP Mentality

May 17, 2019

Standing for “as many reps as possible”, AMRAP workouts are an opportunity to perform as many repetitions or rounds of a movement as possible within a set amount of time. AMRAP mentality is focusing on the task at hand and not letting yourself become distracted. Chalk it up to the difficulty of what you’re doing: […]

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Work Capacity

May 14, 2019

Work capacity is the ability to perform real physical work as measured by force x distance / time (which is average power). The faster you do work over time, the higher your work capacity will be. With today’s workout there is no room for rest, if you want to finish within the time, cap you […]

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Working for the Weekend

May 10, 2019

Power Clean build up to heavy 2THEN 90% for 3×1, 1×2 9 Minute AMRAP 3 Power Cleans (80% of 2)6 DB Push-up to Row 9 DB Push Press

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Squat, Swing, Sprint

May 8, 2019

What if you could look at any physical task and say, “I got this!” Well, today’s workout is just another step closer to that goal. Unbroken sets and continual movement are the goals here. Embrase the suck and be sure to brace the torso. Don’t shy away from the work of the squat, you should […]

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Work Blocks

May 7, 2019

4 Minutes27/19 Cal Row 27 Burpees 27 Knees to Elbows Rest 4 Minutes 4 Minutes 21/15 Calorie Row 21 Burpees 27 Toes to Bar Rest 4 Minutes 4 Minutes15/9 Calorie Row 15 Burpees 15 Chest to Bar Pull-ups

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WOD for Shoulder Health

May 6, 2019

Somewhere along the line, every athlete or exerciser will experience some shoulder pain. Shoulder pain is often a result of a weakness or inability of the scapula to stabilize on the back side and tightness from the pecs on the front. With traditional CrossFit programming, there’s a lot of horizontal pushing and not a lot […]

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