CrossFit WOD at the Hub!

WU
5 rounds
7 wallballs
7 pull ups

Strength
Squat Snatch
5 x 1.1.1

WOD
15 min partner AMRAP
5 OHS (heavy but unbroken)
10 burpees

CrossFit Trainers

“Strength does not come from winning.
Your struggles develop your strengths.
When you go through hardships and
decide not to surrender, that is strength.”
~ Arnold Schwarzenegger

What is CrossFit?

Get to know your fun loving CrossFit Trainers

Watch CrossFit Workout Videos

Check out our WOD Schedules

Sign up for a CrossFit Membership

WU

10 mins practice
Triple Unders
Double Unders

Strength
Back Squat
1 x 10
1 x 5
1 x 3
1 x 2
2 x 1

WOD
“DT”
5 rounds
12 deadlifts (70/50kg)
9 hang cleans
6 push jerks

“Anyone can give up,
it’s the easiest thing in the world to do.
But to hold it together when everyone else
would understand if you fell apart,
that’s true strength.”

What is CrossFit?

Get to know your fun loving CrossFit Trainers

Watch CrossFit Workout Videos

Check out our WOD Schedules

Sign up for a CrossFit Membership

“I’m a firm believer in that connection between physical and mental strength…

CrossFit is more than physical fitness. I think the emotions and thoughts that I experience in moving through a challenging workout build mental strength to move through challenging life situations.

“I think, hands-down, CrossFit has helped me to have that clarity and commitment and dedication to my health, in terms of the grief process.” Read more about her story here.

Through CrossFit exercises and program, you CAN develop fitness, strength and flexibility to reduce the risk of low back pain and other injuries as you age. In addition, you CAN develop mental strength!

“Courage doesn’t always roar.
Sometimes courage is the quiet voice
at the end of the day saying,
“I will try again tomorrow.”
~ Mary Anne Radmacher

What is CrossFit?

Get to know your fun loving CrossFit Trainers

Watch CrossFit Workout Videos

Check out our WOD Schedules

Sign up for a CrossFit Membership

Team CrossFit Hub Singapore

CrossFit GAMES 2013

CrossFIT WOD at the Hub

WU
Run 600m

Strength
10 x 1 first pull (3s hold) + clean & jerk
3 x 3 Push Press
3 x 5 bend over row

Back Squat
2 x 5
2 x 3
3 x 1
2 x 1
2 x 1

—

Competing in Geelong as part of the opening round of the global Crossfit Games, Crossfit athlete Manon Hart was all but spent 13 minutes into the required 17-minute workout.

Having already completed sets of 40 and 30 burpees and 30 snatch manoeuvres raising a 20kg bar, she tried snatching 35kg with four minutes left on the clock.

After repeated failed attempts she completed the lift with just seconds left, raising the bar for the scrutineer to a cheer by spectators.

“It’s like nothing I’ve ever experienced, one of the best feelings to get that weight up,” she said.

“And the people around you genuinely want it as much as you do.”

Read more here.

“That’s one of the remarkable things about life. It’s never so bad that it can’t get worse.”
~ Bill Watterson

What is CrossFit?

Get to know your fun loving CrossFit Trainers

Watch CrossFit Workout Videos

Check out our WOD Schedules

Sign up for a CrossFit Membership

Being fit is not only about the size you wear rather, fitness is a lifetime investment and it is a way to cope with emergencies. It means eating right, getting adequate sleep, relaxation and exercise.

Truth is, you do not have to look like the next supermodel in the making. It’s just about being strong and beautiful at the same time.

Having a healthy core (from crossfitting) may bring many health benefits. People who have weak cores are prone to chronic back pain and posture problems.

A well-developed core on the other hand, may help prevent injuries and other ailments because of stronger muscles that may support the spine, pelvis and shoulder joints.

Strong core muscles can handle certain joint tension that may lead to back and joint injuries. In addition, a healthy core may lead to improved posture strong because the abdominal muscles support the spine.

Proper elimination of waste products is also a benefit of strong core muscles, because the pelvic floor muscles are part of it. If the pelvic muscles are weak, they cannot contract properly and result to improper bowel functioning.

Because of the health benefits of maintaining a fit core, many people are have been including core training in their lifestyles. If you desire to have a fit core, come for your CrossFit class!

—

CrossFit WOD at the Hub

Strength
10 min to establish 1 RM C&J
15 min to establish 1 RM Front Squat

WOD
2 rounds for time
50 DUs / 150 singles
25 wallballs (9/6kg)
10 C2B
- 1 min rest -
2 min ME cal row x2

What is CrossFit?

Get to know your fun loving CrossFit Trainers

Watch CrossFit Workout Videos

Check out our WOD Schedules

Sign up for a CrossFit Membership

CROSSFIT WOD at the Hub

WU
Run 600m

Strength
10 x 1 first pull (3s hold) + clean & jerk
3 x 3 Push Press
3 x 5 bend over row

Back Squat
2 x 5
2 x 3
3 x 1
2 x 1
2 x 1

Have discipline! This is one of the few things that will make or break your plans to finally live a healthy lifestyle. In order to really stick to the plan, you need to develop self-discipline especially when it involves things that you really want to do or things that you are used to doing. Temptations along the way will be many and you need to be prepared to face all that! Thus, have discipline to start a CrossFit fitness lifestyle!

“Always bear in mind that your own resolution to succeed
is more important than any one thing.”
~ Abraham Lincoln

What is CrossFit? 

Get to know your CrossFit Trainers

Watch CrossFit Workout Videos 

Check out our WOD Schedules

Sign up for a CrossFit Membership

Celebrities have incentives to lose weight since their careers and their million-dollar contracts depend a great deal on their physical appearance, or at least, according to how Hollywood defines physical beauty. Regular people do not have the same budget for a fitness or diet program.

Celebrities often spend thousands of dollars to hire their own personal trainer, personal chef, nutritionist, and other support staff. However, in a good CrossFit Box environment, the crossfit community will motivate you to follow your fitness routine and diet plan.

Regular people usually workout on their own or just receive a few instructions during the first few days at the gym. And because CrossFit is highly scalable and modifiable to each unique individual, it is like you are having your own personal trainer.

Whenever we eat food with large amounts of fat or sugar, these are absorbed by the body through the intestines. People with irregular schedules or no exercise at all tend to retain the fat and sugars in their bodies. Having no opportunity to shed the excess fat, these people eventually gain weight by having no control over the amount and content of food they consume.

Indeed, not everybody was born to become a Hollywood superstar. But everyone can manage how and what they eat. Not all people have the opportunity to have a seven-figure salary or become famous around the world. But everyone can set aside time to exercise and keep one’s self fit. By keeping fit, we all can be stars in terms of our health.

CrossFit, as Ross (owner of a usa crossfit box) described, is an approach to fitness that is more functional training, with weight lifting, kettle ball training and more, with movements that model daily living movements in some form.

  What is CrossFit?
Watch CrossFit Workout Videos
Check out our WOD Schedules
Sign up for a CrossFit Membership

It is common scenario for people to never complete a diet program they initially took with the goal of trimming up after calories and fats were collected from a bad lifestyle. Similarly, it is common for people to start using home fitness equipment and then leaving the machine up collecting dust at the corner because they have forgotten it.

Why not all people can stick to what they primarily embarked upon to improve their physical and health aspect?

#1 It is because of the lack of discipline.

#2 Focus was directed elsewhere maybe due to boredom, lack of determination and goal.

#3 The lack of proper diet and fitness program – a carefully planned fitness routine which you can utilize to easily see your direction and accountability of every result.

If you are in the same boat, you are probably looking once again for another program where you think you can put your focus on for a long time and thus gives you realistic results of keeping yourself in tip top shape, both physical and inner health. Come try out CrossFit, in doing so you have the chance to succeed in your goal, the crossfit community at CrossFit Hub will help you have the discipline, the right program, focus and determination.

Make CrossFit your lifetime resolution. Think of the long term benefits and think how it can give you a lifelong health and physical fitness. Think how it will be easier for you to live life as you age. That’s how a fitness and diet program should be. Long term goals are often easier and lighter to follow than fitness programs for short term effects.

It is not necessary to spend hours and hours working out. A mere 30-45 minutes a day is enough to keep you fit and in shape. And remember that it doesn’t have to be with exercise equipment or machine. CrossFit WOD can get your muscles working out without the usual equipment that you see in traditional gym!

And this is the most important – eat healthily, rest properly, and avoid getting into disastrous vices such as smoking and drinking. You don’t have to eat fancy, healthy foods which you cannot easily prepare for some reasons. And you don’t have to be strict with this aspect.

Also, consider this goal as a gift to your family and loved ones. Taking care of yourself is an ultimate act that tells you actually care for them. It gives them less of the worries, lesser expenses on medical bills, and the likes. Plus, being healthy, fit, and active means you can give more time to bond with them by engaging in family physical activities.

—

“CrossFit has it figured out,” said Melanie Wheeler of bitterroot crossfit said. “We have 14-year-old boys to 60-year-old women and 72-year-old men.”

All have different overall goals, they all have one common goal of doing the same workout!

  What is CrossFit?
Watch CrossFit Workout Videos
Check out our WOD Schedules
Sign up for a CrossFit Membership

Look at your average corporate worker bee, a.k.a. – corporate slave. How are they benefitting from a world that is falling apart in terms of health, quality of life, and physical fitness?

You guessed it – they are not! They are stuck behind their desks, in their warehouses, out on their job sites, and strapped to their paychecks. They barely know and certainly do not take action about the fact that a health and wellness revolution is literally happening all around them, every minute of every day.

The point is that our world is literally on the brink of the most incredible health and fitness revolution that has ever happened – or will likely ever happen again.

Only those individuals who act now by utilizing “out of the box” thinking can truly improve their own health and quality of life. When you have good health, and a strong and fit body, you get to enjoy Life to its fullest!

Miller, a stay-at-home mommy crossfitter, said CrossFit gives her a sense of accomplishment and builds her self-confidence.

“I never thought I could do a pull-up on my own,” she said. “I never thought I could do a head-stand push-up, I never thought I could dead lift over 200 pounds. Here it just naturally comes from all the workouts and everybody helping you and encouraging you.”

Every day you see people getting better,” she said. “People push themselves to find out what they’re capable of, and that trickles into all parts of their lives.”

Do you know Jason Statham lost 35 pounds in 2005 through CrossFit using only 35 minutes a day, 6 days a week??

Check out these celebrities who use CrossFit to stay in shape! Awesome! Click here.

What is CrossFit?
Watch CrossFit Workout Videos
Check out our WOD Schedules
Sign up for a CrossFit Membership

People have become conscious of their body image that they are willing to go through the extra mile just to achieve that sculptured body. Almost every fitness buff wants to achieve the same figure displayed by models in the pages of the magazines, on billboards, on television, and on movie screens.

People try to find sensible and sustainable ways to achieve and maintain a physically fit body. Yet what is often overlooked is the need to take care of another important aspect of their well-being: their emotional health.

By engaging in CrossFit programs, it keeps you self-empowered! It teaches you why and how to adapt to changes – in life and in work. When you are self-empowered, you are emotionally healthy. Emotionally healthy people honor their emotions, which empowers them to fulfill their goals.  You are also more sensitive to other people and their emotions and having the ability to empathize. The ability to identify their own emotions enables emotionally healthy people to identify emotions in others and to have an intuitive sense of what it feels like to experience them. In addition, emotionally healthy people are in touch with their emotions and can identify and acknowledge them as experience.

Having a balanced life – investing in a regular fitness routine, engaging in spiritual activity, commitment to your family, and work will likely give you an enhanced sense of well-being which helped reduce your levels of stress.

Having a healthy mind and spirit go well with a healthy body. Emotional health is considered an integral part of man’s overall wellness. Neglecting your emotional health can damage your physical health in the process. Research has shown that one of the leading contributors to illness is stress caused by unresolved emotional issues.

—

“CrossFit basically mimics life,” Mirasol of CrossFit York said. “Everything that we do in the real world – running, lifting, pushing, pulling, climbing, throwing jumping. All those movements are replicated here.”

The gym is minimalist. “We’re going back to our basic movements,” Mirasol said. “You are the support structure. You’re lifting something, and it’s not supported by a chain or a rail. It mimics nature.”

Source article here.

  What is CrossFit?
Watch CrossFit Workout Videos
Check out our WOD Schedules
Sign up for a CrossFit Membership