Alluvium Expertise Documented

How Do I Get Abs?

Hey Coach, How do I get abs? As the weather turns warmer, our thoughts turn towards sunshine, vacations, pool or beach time, and that means…swimsuits. And who wouldn’t want a flat belly or some ripples of abdominal muscles? We all have abdominal muscles, but the...

Breakroom Blues

BREAKROOM BLUES. -Alexa Fryer So you walk into your office and immediately head to the breakroom for your morning cup of joe, like any other day. However, this morning there’s already a tray of cookies sitting right next to the coffee pot… man that would taste good...

Pregnancy Massage

Therapeutic massage therapy and it's benefits are well documented, so it makes sense that pregnancy massage is beneficial as well.  A woman's body adapts to pregnancy on many levels.   Her blood volume increases significantly, her uterine ligaments stretch,  her...

Living Life With Intensity!

Living Life with INTENSITY In the CrossFit world, INTENSITY = Average power (Force x Distance / Time): How much work did you do and in what time period? Whatever you want from exercise comes faster with INTENSITY: Do more work in, less time (FOCUS), and you will...

Murph

CrossFit Alluvium - CrossFit MaxMurph (Time)For Time: 1-Mile Run 100 Pull-ups 200 Push-ups 300 Air Squats 1-Mile Run If you have a 20# vest or body armor, wear it.In honor of Navy Lieutenant Michael Murphy, 29, of Patchogue, NY, who was killed in Afghanistan June...

5/27/16

CrossFit Alluvium - CrossFit MaxGriff (Time)For Time: Run 800 meters Run 400 meters backwards Run 800 meters Run 400 meters backwardsIn honor of USAF SSgt Travis L. Griffin, 28, who was killed April 3, 2008 in the Rasheed district of Baghdad.To learn more about Griff...

5/26/16

CrossFit Alluvium - CrossFit MaxMetcon (No Measure)Tabata 20 Seconds on/20 Sec off 32 Total Rounds Squats Push Ups Jump Lunges Hollow...

5/25/16

CrossFit Alluvium - CrossFit MaxMetcon (No Measure)16 Minute Partner EMOM Partner A : 6 Power Cleans + 4 lateral burpee over bar Partner B: 30 Second Row for Cal (start at :15 end at :45) Switch every Minute then Rest 30 Seconds 800M...

5/24/16

CrossFit Alluvium - CrossFit MaxMetcon (No Measure)In groups of 3 18 Minute EMOM 15 KB Swings 12 Slam Ball 15 Sit ups Each team member starts on a movement and rotates every...

5/23/16

CrossFit Alluvium - CrossFit MaxMetcon (Time)Teams of 3 For time complete: 400m Run Together 99 Front Squats 75 Pull-ups/ring rows 45 S2OH 24 HSPU/HandStands/Wall Walks/Box HSPU/Pike Pushups 400m run Together No weight prescribed! Choose wisely and make movements...

5/20/16

CrossFit Alluvium - CrossFit MaxMetcon (Time)For time on your own clock 10 Hang Power Snatch (105/75) 15 T2B 10 HR Push upsRest 3 MinutesMetcon (Time)For Time 10 Hang Power Snatch (95/65) 15 T2B 10 HR PushupsRest 2 MinutesMetcon (Time)For Time 10 Hang Power Snatch...

5/19/16

CrossFit Alluvium - CrossFit MaxMetcon (Time)4 Rounds for time 12 Deadlift (185/135) 12 Box Jumps 400M Run

5/18/16

CrossFit Alluvium - CrossFit MaxMetcon (AMRAP - Rounds and Reps)25 minute AMRAP 8 Turkish Get Ups (4R/4L) 20 Squats 200 M Run

5/17/16

CrossFit Alluvium - CrossFit MaxPush Press (5-5-5-5-5)5 Sets of 5 at 75% with 10 KB Curls each arm between setsMetcon (AMRAP - Rounds and Reps)10 minute AMRAP 5 HSPU 10 Slam Ball 15 weighted...

5/16/16

CrossFit Alluvium - CrossFit MaxMetcon (Weight)Every Minute on the Minute perform 1 squat clean! Start at a challenging weight, but give yourself room to increase load through the 10 minutes.Metcon (No Measure)Every 3 minutes on the 3 minute for 15 minutes perform the...

The Seven

CrossFit Alluvium - CrossFit MaxThe Seven (Time)7 Rounds of: 7 Handstand Push-ups 7 Thrusters, 135# 7 Knees-To-Elbows 7 Deadlifts, 245# 7 Burpees 7 Kettlebell Swings, 70# 7 Pull-upsA suicide bomber killed seven CIA officersand one Jordanian officer at a remote base in...

5/13/16

CrossFit Alluvium - CrossFit MaxSnatch (1-1-1-1-1-1-1-1)Find your heavy SnatchLet's Snatch! It's barbell playtime! Spend some time under the bar and build to a heavy 1. After you lift, hit some solid MOBILITY!MobilitySpend at least 15 minutes getting loose after you...