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CrossFit Brand X Poway shared a link on Facebook

Check out BuzzFeed’s article on three classic CrossFit workouts featuring scaling from Jeff and Mikki Martin. Who better to get scaling from than the founders of CrossFit Kids and the Brand X Method? http://www.buzzfeed.com/sallytamarkin/intense-crossfit-workouts

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The Brand X Method WARM-UP: 3x 10 box step-ups (5 each leg) 10 pogos 10 walking lunges (5 each leg) 10 knees-to-elbows 10 cossacks (5 ea. leg) 10 good mornings STRENGTH: Advanced (Cap 35:00) 5 rounds – 30 seconds between movements, 2:00 between rounds All movements are strict 5 flags 10 toes-to-bar 10 knee-to-opposite-elbows 30 flutter kicks 30 mountain climbers Intermediate 5 rounds – 30 seconds between movements, 2:00 between rounds All movements are strict 2-3 flags 5-8 toes-to-bar 5-8 knee-to-opposite-elbows 30 flutter kicks 30 mountain climbers Beginner (Cap 21:00) 3-4 rounds – 30 seconds between movements, 2:00 between rounds All movements are strict 10 hollow rocks 5 toes-to-bar 5 knee-to-opposite-elbows 30 flutter kicks 30 mountain climbers MOBILITY: Upward dog Downward dog Child’s pose Photo Credit: Danell Marks Photography

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The Brand X Method Bracing Tekkers Tabata odd object holds Heavy dumbbells or plates, Yoke or bar, heavy bag or sand bag Mobility Yoga Photo Credit: Danell Marks Photography

CrossFit Brand X Poway shared an image on Facebook

The Brand X Method Advanced 10=>1 strict pull ups 2-4-6-8….18-20 strict push ups Intermediate 4x 3-6 strict pull ups 8-10 strict push ups Beginner 4x 2-3 strict pull ups (assisted okay) 5-7 strict push ups All 20-30 minute run/row Mobility T spine smash Glute Smash Calf stretch Photo Credit: Danell Marks Photography

CrossFit Brand X Poway shared an image on Facebook

Hey folks! Show your support! We have 8 teens that qualified for The USAPL Nationals! Help us raise money to get them there. They’ve worked so hard!

CrossFit Brand X Poway shared an image on Facebook

Strength training has always held a central place in the programming at Brand X. When you pair that focus with an obsession for good movement and the understanding that these things take time, great things can happen at the gym. We began a new strength program in 2014. Driven by the The Brand X Method, it centered on volume and weekly load increases determined by work set reps and quality of movement. It was highly individualized to best match each client’s level of experience. Some clients took to it right away; others were uncertain and skeptical about its seemingly nonlinear progression. We just completed the second cycle. From a coaching standpoint, we observed very few instances of long-term plateaus, overtraining, or injuries and a substantial improvement in mechanics and confidence. To give you an idea of just how much progress the clients have made, the following are a sampling of clients’ end-of-cycle x3 numbers (first cycle/second cycle): Deadlift Alison 290 320 Amy 185 220 Cathy G 190 210 Cheree 200 225 Christie 125 155 Cole 340 425 Desiree 190 220 Emily 130 160 Eric 295 375 Jamie 315 375 Jenna 205 235 Jenni 160 205 Katie 225 265 Krystal 150 195 Kyle 375 410 Lauren 220 255 LeAnn 65 150 Mandy 150 170 Mario 265 320 Phil 260 315 Renee 165 190 Ruben 180 255 Tanya 145 175 Tess 225 275 Teresa 180 210 Wayne 235 345 Press Alison 82 90 Amy 75 80 Cathy G 60 65 Cheree 72 80 Christie 60 65 Cole 125 145 Desiree 70 75 Emily 60 —- Eric 122 140 Jamie 120 145 Jenna —- 87 Jenni 60 67 Katie 80 95 Krystal 60 75 Kyle 155 170 Lauren 72 85 LeAnn 52 75 Mandy 75 82 Mario 105 112 Phil 102 115 Renee 65 70 Ruben 70 85 Tanya 65 67 Tess 67 73 Teresa 72 75 Wayne 160 180

CrossFit Brand X Poway shared an image on Facebook

The Brand X Method Prep 3x 1:00 bottom of squat 1:00 spiderman stretch 10 walking lunges 10 bandy side steps Front squat Advanced ** 2 x 3, 1 x AMAP Intermediate 1 x 3, 1 x AMAP Beginner 2 x 5-8 ** 3 broad jumps between sets 3:00 double unders rest 2:00 2:00 wall ball rest 1:00 1:00 burpees Advanced and Intermediate3x 1:00 plank 5 good morning 10 low box step up (below 20”) beginner 3x 30 second plank 5 banded good mornings 10 low box step up mobility pigeon stretch couch stretch home work short bridge or hip raises advanced 2 x 30 intermediate 2 x 20 beginner 2 x 10

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General Information

NameCrossFit Brand X Poway
OwnerJeff Martin
Websitewww.crossfitbrandx.com
Phone760.788.8091
EmailMikki.CrossFitBrandX@Gmail.com
Address432 Maple Street, Suites 1 & 2
Ramona, CA 92065

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CrossFit Los Angeles shared a link on Facebook

Being present take a lot practice as most things do. Until you've fully experienced being present, you might not know what you're missing. I'm sure a lot of you practice it and I bet some of you have experienced being fully present because the moment you are in is just so wonderful that there is no other option. Often spending time with loved ones, taking in nature or enjoying an amazing meal are times people are fully present. [ 340 more words ] http://crossfitla.com/being-present/

CrossFit 138 shared an image on Facebook

This is the LAST week (Friday 1/20) to get your order in! The black skull hoodies will not be coming back anytime soon - just saying. Remember you can order online or pay at the gym. Also, don't forget to fill out an order form whether you do it online or at the gym.

CrossFit Los Angeles shared an image on Facebook

Swingin heavy. #kettlebell #competitionday #needmorekettlebell

Foundation CrossFit shared an image on Facebook

Happy Anniversary Jeff & Jo! Thanks for reppin' us in Iceland!

Kitsap CrossFit shared an image on Facebook

Coach @strongwc hits another hard fought snatch during today's #opentest! A little over one month until the first WOD is announced, who's getting pumped for The Open?!? #kitsapcrossfit #openprep2017 #strongerthanlastyear #joinourteam

CrossFit Los Angeles shared an image on Facebook

Ug #satanstricycle #assaultbike #competitionday

SnoCo CrossFit shared a link on Facebook

You know you want in!

Foundation CrossFit shared a link on Facebook

Ready for the 2017 CGO? http://foundationcrossfit.com/2017/01/the-2017-cgo/

mdavidson published the post Integrative Medicine: Treating the Whole Person on Tabata Times
Think of integrative medicine as the best of both worlds. It’s not just one form of care...
Kitsap CrossFit shared an image on Facebook

Chomping at the bit to see the Mission Fit workout? Well here you go... 5 Rounds For Time 40 Double Unders 20 KB Front Rack Lunges 10 KB Shoulder To Overhead

Thorbeckes CrossFit shared a link on Facebook

simonhopes published the post How to do 5 pounds weight loss in a week with just adding the simple things in your lifestyle on
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CrossFit Unbound shared a link on Facebook

Happy Birthday Richard! If any of you happen to see Richard tomorrow in the gym, please wish him a happy birthday. Also, go ahead and thank him for having us revisit the 16.4 Open WOD :D Check it out on the blog.

Foundation CrossFit shared an image on Facebook

How about that #gymnastics workout today? Which exercise was the most difficult for you? Lauren B. shows us that the back bridge was the easiest for her!

CrossFit Puyallup shared an image on Facebook

CrossFit Pearl District posted an article
Doxsa CrossFit shared an image on Facebook

TGIM DOXSA!!

CrossFit Prineville posted on Facebook

Tomorrow mornings 5:30am class is cancelled due to an empty roster. See you all later in the day!!!

SnoCo CrossFit posted an article
CrossFit Los Angeles shared a link on Facebook

Monday 1/16/17 http://crossfitla.com/monday-11617/

CrossFit Olympia posted an article
CrossFit Los Angeles shared a link on Facebook

Tuesday's Workout Competition FT 21-15-9 Bike for cal* KB Swings (32/24) --8min Cap-- *Women: 15-12-9cal Wednesday's Workout Practice A) BASE FQ Deadlift 12-12-12 by feel </= 60% PEAK FQ Deadlift 60% x 5 70% x 5 80% x 5+ B) BASE QAMRAP 12 10 Alt. Lunges 10 DB Russian twists (2-ct) 10 DB Seated floor presses (1-2 sets) 200m Row PEAK FQT 2*4*6*8*10*12* Alt. Pistols DB Russian twists (2-ct) DB Seated floor presses (1/2 BW / 1/3 BW) *200m Row http://crossfitla.com/thank-dr-martin-luther-king-jr/

Central Oregon CrossFit shared an image on Facebook

Don't forget- the LulaRoe party is this Friday night!!! Now RSVP for some free leggings!

CrossFit the Den shared an image on Facebook

Tuesday 1.17.17 WOD "Helen" 3 rounds for time: 400m run 21 KB swings 53/35 12 Pull Ups Photo: Meet Natalie!!! She just finished here 1 on 1 intro sessions and moves very well and looking to watch her improve and reach for those goals she has set to achieve for herself!!! Go Natalie!!!

Doxsa CrossFit shared an image on Facebook

SnoCo CrossFit shared an image on Facebook

New schedule starting tomorrow!

Rogue Valley CrossFit shared a link on Facebook

http://roguevalleycrossfit.com/workout-of-the-day/tuesday-1-17-17/

CrossFit Southwest Portland posted on Facebook

EMOM30 Min 1: PushPress * 5 reps Min 2: Lunge * 14 reps (7/leg) Min 3: DoubleUnder * 30 reps

Rogue Valley CrossFit posted an article
CrossFit Belltown posted an article
CrossFit Belltown posted an article
Silverdale CrossFit shared an image on Facebook

Waypoint CrossFit shared an image on Facebook

We are about halfway through the Winter Sport Season.......... Which means that our second Winter CF kids and teen session is almost here. The start date is FEb. 6th. Grab your spot today, call 253-432-0711

CrossFit Grants Pass posted an article
CrossFit Outcome shared an image on Facebook

===Workout of the day for Tuesday, January 17, 2017=== Coach Led Dynamic Warmup, Mobility & Stability Dynamic Shoulder Warm-Up: Crossover Symmetry Skills & Drills: Standing w/hands in extended position and handstands. Many of our movements end in a position where you are standing tall with your arms fully extended. Snatch, Press, Push Press, Push Jerk, Split Jerk, Thruster, Wallball, etc… If you flip that, you’re doing a Handstand. A Handstand is the ability to support your bodyweight in an inverted position. It’s very similar as holding a heavy barbell over your head. If everything is working in unison, together, you can do it and do it well. Today, we want to ensure your mechanics are correct so that you can achieve success. We want to eliminate all the bows, bends and breaks. This could come in the form of an arched spine/lower back or shoulder that are rolled forward. It could also look like elbows that are not locked out or a head that is staring at the ground instead of infront. Use this time to discover what your body is doing and if need be, now to put yourself in a safer and more stable position. Lots of folks can get into a handstand or press weight above their head and most can stand to improve their technique and/or mechanics to do it safer and more efficiently. Metcon: 12 Minute AMRAP 5 HSPU 10 Toes to bar (V-Up MOD) 15 Air squats Fitness, Performance, Competition: Please use scaling options and/or modifications to these movements that will best suit your ability level and fitness goals. Coach Led Mobility Warm-Down: Time left.

CrossFit Seattle posted on Facebook

The power is back on here at the gym, so no one will have to miss out on burpees!

CrossFit Southwest Portland shared an image on Facebook

"This is what 7 months of no cheat days and hitting my macros within 3 every.single.day. looks like. I never needed a cheat day because I learned my body and my cravings." -Kendra. Good time to get on a customized macro Flexible Eating Program... 2017 goals! make them happen. https://join.theflexibleeatingnation.com/video?affiliate_id=469299

Waypoint CrossFit shared an image on Facebook

Our Silver Nanos program has a FREE FUn Community Workout coming up on Jan. 30th. Make sure to mark your calendars and join us at 630pm!

Doxsa CrossFit shared an image on Facebook

Mr Brodix and his 6007m Row! We sure are proud of him, 40 mins and 28 seconds. Take some notes parents there is a new kid on the block!

CrossFit Southwest Portland shared an image on Facebook

You are only one workout Away from a good mood! #CFSWP

Newberg CrossFit Rebuilt shared an image on Facebook

Check out out our first Spotlight Athlete of 2017! Congratulations Hailey we are so thankful for you! You are such a hard worker and you get after it every day at 5:30am! We are so happy that you are apart of our NCF community!

CrossFit Salem shared an image on Facebook

First masters 50+ class! These 10 folks are signed up and committed to changing their path in 2017! We are so pumped to be helping our 50+ community.

CrossFit i1uvit shared an image on Facebook

An incredibly powerful message, today and every day. #MLK #LoveWins #acceptance #tolerance #embracedifferences #weonlyfearwhatweareafraidof #i1uvit

CrossFit Chuckanut posted an article
CrossFit Sandpoint shared a link on Facebook

"If you believe the buzz, ketosis — whether via the almost-zero-carb ketogenic diet or via ketone supplements— can curb appetite, enhance performance, and cure nearly any health problem that ails you. Sound too good to be true? It probably is."

CrossFit Anacortes shared an image on Facebook

12Jan2017 # #crossfit #crossfitanacortes #crossfitteen #crossfitkid #crossfitpreteen #sweatangels #wod #funnight #family #friends #solid #awesome #love #fitness #health #anacortes #home #handsomemendoprettythings #winner #crossfitcommunity #crossfitlife #crossfitfamily #amazingstrength #youcandoit #positive #livelonger #smilesomeoneiswatching

CrossFit Anacortes shared an image on Facebook

11Jan2017 #crossfit #crossfitanacortes #crossfitteen #crossfitkid #crossfitpreteen #sweatangels #wod #funnight #family #friends #solid #awesome #love #fitness #health #anacortes #home #handsomemendoprettythings #winner #crossfitcommunity #crossfitlife #crossfitfamily #amazingstrength #youcandoit #positive #livelonger #smilesomeoneiswatching

CrossFit Anacortes shared an image on Facebook

10Jan2017 #crossfit #crossfitanacortes #crossfitteen #crossfitkid #crossfitpreteen #sweatangels #wod #funnight #family #friends #solid #awesome #love #fitness #health #anacortes #home #handsomemendoprettythings #winner #crossfitcommunity #crossfitlife #crossfitfamily #amazingstrength #youcandoit #positive #livelonger #smilesomeoneiswatching

CrossFit Anacortes shared an image on Facebook

#crossfit #crossfitanacortes #crossfitteen #crossfitkid #crossfitpreteen #sweatangels #wod #funnight #family #friends #solid #awesome #love #fitness #health #anacortes #home #handsomemendoprettythings #winner #crossfitcommunity #crossfitlife #crossfitfamily #amazingstrength #youcandoit #positive #livelonger #smilesomeoneiswatching #ladiesgunnight

CrossFit Anacortes shared an image on Facebook

9Jan2017 #crossfit #crossfitanacortes #crossfitteen #crossfitkid #crossfitpreteen #sweatangels #wod #funnight #family #friends #solid #awesome #love #fitness #health #anacortes #home #handsomemendoprettythings #winner #crossfitcommunity #crossfitlife #crossfitfamily #amazingstrength #youcandoit #positive #livelonger #smilesomeoneiswatching

CrossFit Southwest Portland posted on Facebook

Open regular hours today! 1) BenchPress Set 1 75% x 5 Set 2 85% x 3 Set 3 95% x 1+ 2) AMRAP10 3 PowerCleans @55% 5 PullUp 10 PushUp 15 Squat #GetSome!

CrossFit Roseburg posted on Facebook

Don't forget to come check out our Cardio Fit class today at 9:30 am. First class is on us.

CrossFit Anacortes shared an image on Facebook

Oct 3rd is the last time we did this WOD!!! Bench Mark time, how have you improved? #crossfit #crossfitanacortes #sweatangels #wod #everyone #positive #improvement #smilesomeoneiswatching #youcandoit #getinhere #seeyousoon

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CrossFit Los Gatos posted an article
United Barbell shared a link on Facebook

Have You Registered for the House Cup Yet?

Beaverton CrossFit posted an article
CrossFit 101 shared a link on Facebook

1/16 Monday TracFit Training for Life