CrossFit Citadel

Why is form so important?
"Using the proper form when exercising is vital for a number of reasons: to prevent injuries, proper use of energy, use the right muscles, and have effective exercises. Proper form when exercising makes for a more rounded workout from which you will get more effective training."

Click to watch "Fight for form" video

WOD
As many rounds as possible in 15 minutes of:
10 Wall Balls 20lbs
10 KB Sumo Deadlift High-pulls, 1.5 pood
10 Ring Push-ups
10 Double Unders

Post total rounds.

WOD
Done in teams of 3.
400m runs are done as a team.

For Time:
400 m Run
60 Pull-ups
70 Box Jumps (20 in.)
80 Wall Balls 20/16 lbs
90 Sit-ups (abmat)
100 Kettlebell Swings 1.5/1 pood
120 Push-ups
500 Jump Rope (Singles)
400 m Run

Post total time.

WOD
As many rounds as possible in 12 mins of:
150 10 ft Wall Balls 20 lbs
90 Double Unders
30 Muscle-ups

Post total rounds.

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WOMEN - includes Masters Women up to 54 years old
150 Wall balls (14lbs to 9' target)

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MASTERS MEN - includes Masters Men 55+
150 Wall balls (20lbs to 9' target)

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MASTERS WOMEN - includes Masters Women 55+
150 Wall balls (10lbs to 9' target)

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This workout begins from the standing position with the medicine ball on the floor and the Athlete standing tall. Using an additional ball, box or other object to check for proper depth is not allowed. If the ball is not caught between reps, it must come to a full stop on the ground. Bouncing the ball off the floor is not permitted.

Super Bowl champ Mark Herzlich shares his inspirational story and talks about how CrossFit helped him regain his strength after battling cancer. Julie Buehler reports.

It was Super Bowl week in Indianapolis, and Mark Herzlich and his team, the New York Giants, were taking on the New England Patriots for a world championship. Microphones were shoved inches from his mouth, one removed only to be replaced with another. Personal questions rained on him. But he didn’t complain. Things have turned out OK.

When Herzlich was introduced to CrossFit, he had recently had a titanium rod implanted in his left femur to strengthen the body’s biggest bone. He had endured months of chemotherapy and radiation and physical therapy.

By the time Herzlich—a self-described "workout freak”—was ready for physical activity, he certainly wasn’t the hulking, 6-foot-4, 245-lb. Boston College linebacker who was projected to be a first-round pick in the 2009 NFL Draft.

But he persevered and battled his way into the NFL. And now he’s a Super Bowl champion.

WOD

A) L-sit (rings) 20s, 15s, 10s

B) Three rounds for time of:
Row 300 meters
20 Wallball shots, 20 pound ball
10 Pull-ups

Post total time.

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Episode 359/365: Shift of Paradigm Away from Pathognomonic Cueing

Hey Mwodies,

Today’s episode is about shifting our thinking away from a reactive model of movement dysfunction to a little more sustainable way of thinking.  Athletes are stubborn “if it ain’t broke and I’m kicking your ass, don’t fix it” kind of people.   We are asking the  wrong questions.  We should not be asking, how good are you?  We should be asking, how much better can you be?  Minimizing movement variables, force dumps, and torque bleeds, is the same thing as protecting the athlete from injury.  The data sets are huge.  Run like a jackass, get hurt.  Pull with a crappy back position, get hurt.  Eventually.  And this is the problem with the reactive model, if we wait for pain or dysfunction to inform us that we need to change technique then we are being suckered out of finding out how much better we can be.  And, now we have to deal with that torn labrum or fried heel cord.  Sweet.  We have to few movement with a different lens.  Open circuit positions and over tensioned systems are the root cause of 98% of the problems that the typical athlete faces.   This means, that sore elbow from squatting and pullups? It’s a preventable disease.

Going slow and being weak isn’t cool.  Make a better decision.

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In teams of two, complete 2 rounds of the following for time:

* 50 Partner Med Ball Box Jumps (25 each)
* 50 Partner Wall Balls (25 each)
* 50 Partner Med Ball Sit-ups (25 each)
* 50 Partner Med Ball Cleans (25 each)
* 200m Med Ball Relay

_The squat is essential to your well-being. The squat can both greatly improve your athleticism and keep your hips, back, and knees sound and functioning in your senior years.
Not only is the squat not detrimental to the knees it is remarkably rehabilitative of cranky, damaged, or delicate knees. In fact, if you do not squat, your knees are not healthy regardless of how free of pain or discomfort you are. This is equally true of the hips and back.
The squat is no more an invention of a coach or trainer than is the hiccup or sneeze. It is a vital, natural, functional, component of your being.

WOD
AMRAP in 15 mins of:
15ft rope climbs, 2 ascents
20 wall ball shots, 20lbs
run 200 meters