Instructor Rob

Robert “Wrob” Owen

I have been training with Bill$ since August 2008 in various capacities, and I believe in everything CrossFit. I run Spec Ops for Crossfit ACT and my specialties include training endurance athletes and military, police, fire personnel and prospects. If you are looking to prepare for deployment, bootcamp or the academy I can help. I also participate in long distance trail running and adventure racing.

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Nov 16 Posted by Rob in Robs Blog | 7 comments

Paleo Notes

Intro 99.9% of diet existed before industrialized food food we eat now is nothing like 100s of years ago Industrialized food Farmed animals / fish chemical sweeteners / sprays fillers corn etc politics and profit over quality or health big pharma also benefits from sick people 1 in 12 have diabetes / over 30% national obesity no refined stuff few hundred ...

Adrian Teaches Kipping, Part I [wmv][mov] » Jan 11 08
Adrian Teaches Kipping, Part II [wmv][mov] » Jan 16 08
Adrian Teaches Kipping, Using the Hips [wmv][mov] » Feb 1 08
Air Squat Demo w/explanations [wmv][mov]

Back Extension, Hip Extension, Hip-back Extension [ wmv]
Back Squat (aka Squat) [mpg]
Ball Slams [wmv][mov]
Barbell Snatch [wmv]
Bar Muscle-up [wmv]
Box Jump Variations [ wmv]
Burpee Demo [wmv]
Clean & Jerk [wmv][mov] Clean [wmv][mov]
Developing Pushups [wmv][mov] » May 19 07
Dip [wmv]
Double-Unders (Brendan Gilliam demo) [wmv][mov]
Double Unders [wmv]
Dumbell Snatch tri-panel [wmv]
Dumbell Split Lifts [wmv][mov]
Eva Teaches the Kipping Pull-up [wmv]
Front Lever Pull-ups [mpg]
Front Squat Good/Bad Bi-panel [wmv][mov]
Glute-Ham Sit-up Elements Lecture Clip [wmv][mov]
Glute-Ham Sit-up [wmv]
Greg Amundson's Warmup [wmv][mov]
Handstand Push-up [mov]
Handstand Push-up Variations [wmv]
Handstand (self assist) [wmv]
Hang Clean [wmv][mov]
Hang Power Clean [wmv][mov]
Hang Power Snatch [wmv][mov]
Hang Snatch [wmv][mov]
Heaving Snatch Balance [wmv][mov]
Jerk [wmv][mov]
Jerk (behind the head) [wmv][mov]
Jolie's Rope Climbing Tips [wmv][mov] » Apr 6 08
Jumping Squats (Coach Burgener) [wmv][mov]
Jumping Pullups [wmv]
Kettlebell swings [wmv][mov]
Kipping Pullup Concepts [ wmv]
Kipping Pullups, Step 1 [wmv][mov] » Nov 29 07
Kipping Pullups, Step 2 [wmv][mov] » Dec 4 07
Kipping Pullups, Step 3 [wmv][mov] » Dec 10 07
Kipping Pullups, Step 4 [wmv][mov] » Dec 15 07
(The) Kipping Pushup? (CrossFit HEL) [wmv][mov] » Feb 14 08
Knees to Elbows Demo [mov][wmv]
L-sit-demo [wmv]
Medicine Ball Cleans [wmv][mov]
Muscle-up/False Grip Demo [wmv]
Overhead Squatting Safely [wmv][mov]
Overhead Squat [wmv]
Power Clean [wmv][mov]
Power Snatch [wmv][mov]
Pressing Snatch Balance [wmv][mov]
Pressing Snatch Balance, slo-mo [wmv]
Pull-up [rmvb]
Push Jerk [wmv][mov]
Push Jerk (behind the head) [wmv][mov]
Push Press [wmv][mov]
Push Press (behind the head) [wmv][mov]
Push-up Standards [wmv][mov] » Jun 06 07
Ring Dips [ wmv]
Ring Dips (CFJ Preview) [wmv][mov] » Sept 15 09
Rope Climb Variations (Annie) [wmv][mov] » Sept 6 07
Shoulder Press/Push Press/Push Jerk tri-panel [wmv]
Shoulder Press-Push Press-Push Jerk [ wmv]
Snatch [wmv] [mov] [link]
Snatch Balance [wmv] [mov]
Strict vs Kipping Pullup Demo [wmv]
Tabata Squat Demo-3 Flying Ladies [wmv]
Thruster tri-panel [mov][wmv]
Towel Pullup & Variations [wmv][ mov]
Wall Ball/Karen [mov][wmv]
Walking Lunges [wmv][mov]
Weighted Pullup Variations [wmv][mov]

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Instructor Rob

Paleo Notes

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