At CrossFit we employ constantly varied movements. Bench press, while not rotated in the program as consistent as a body builder (like chest Wednesdays), should be part of any strength program. Oddly, I find that going 2 weeks or more without flat bench pressing you can still increase your bench. It shows how movements like [...]
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Carson CrossFit Blog
Here we are, home of the CrossFit world games which are held every year at the Home Depot center right down the street. Even though we have only been open for a few months now, we have quite a few athletes who want to test their fitness against the 138,000 people around the world who [...]
We added more 8pm classes so now there’s an 8pm class from Monday through Thursday. We modified the class structure into 3 class types; Regular class: For all athletes who are currently members of Carson CrossFit. On Ramp: For new members to learn the fundamental movements in CrossFit. This is primarily a 6 class course [...]
10, 9, 8, 7, 6, 5, 4, 3, 2, 1 reps of: -Deadlifts -Pushups -Ball slams
Had fun with a CrossFit WOD demo we put together for the health fair at the Southbay Pavilion in Carson. How many people get to WOD in the middle of a mall on stage? lol. It was a great opportunity to get in touch with people in the community and let people know about CrossFit. [...]
We had a good turn out for “bring a friend day”. This event is to allow members to bring in their friends to try CrossFit. It’s basically the regular Saturday classes with a DJ, high energy, and Paleo snacks after. We plan to host this event every last Saturday of the month.
Today we did pistol squats and thrusters for our WOD. I taught pistols to the class for the first time and showed various ways to scale the movement. One way is to start off using a bench or box. You can add plates on top to increase hight and make it easier. To start, stand [...]
Sand bags are a unique tool for building strength because it’s not a constant shape. The thing moves around and is difficult to grip. The exercise being performed in the picture is called “sand bag shouldering”, which is simply lifting a sand bag from the ground onto your shoulder. This tool is great not only [...]
Started out with a good 10 minute warmup. Then 15 minutes for the strength portion. After that we completed 100 wall balls for time and 100 Ab mat sit-ups for time. I think everyone in the class enjoyed it… After they finished of course, not during
For this workout, we perform a high tensity training effort called an AMRAP. Where you perform a certain number of exercises for certain amount of reps for As Many Rounds As Possible within the 20 minutes.