If I had to guess, I may have done 500 workouts with rep scheme 21-15-9.  I can now count on 1 finger the number of times I did 9-15-21. So now, 2 days in a row. 9-15-21? Is this the mark of the beast. It’s totally different than 21-15-9. What does this mean? How does this mean me feel? Old testament Mr.  Mayor, real wrath off god type stuff. Fire and brimstone comping down from the skies! Rivers and seas boiling! 40 years of darkness! Earthquakes! Volcanoes! The dead rising from the grave! Human Sacrifice! Cats and dogs living together…mass hysteria! Or, you’ll just do a workout. I made an adjustment to the Deadlift numbers.  Instead of 10-7-3, we will go to a 5-3-2 rep scheme. The 10-7-3 was just so grip intensive.  We will stick with 10-7-3 for squatting and pressing. Workout of the Day Strength/Skill Clean Grip Deficit Deadlift...Read more

The Team Series workouts have been fun representations of CrossFit.  In an effort to get these in, we will smash the weight training into Tuesday (Clean Grip Deficit Deadlift), Wednesday (Shoulder Press) and Thursday (Back Squat). The Team Series workouts have been easily adjusted to on athlete.  But if you can do them as a team, give it a try.  I have never done a synchronized wall ball shot before Sunday, but it was fun.  I guess we will see if our marriage can maintain it’s strength through synchronized Thrusters and Burpees. Workout of the Day 9-15-21 Thrusters 95/65 Bar Facing Burpees Gymnastics OTM 7 25 second Handstand work, 35 second rest Walk, Hold or a progression that works for you.Read more

Here we go again:) Whether you are doing it alone or with a partner, all repetitions will be done! Workout of the Day Team Series WOD 3 For time: 50 synchronized wall-ball shots 30 cleans, 135 lb. 50 synchronized wall-ball shots 20 cleans, 185 lb. 50 synchronized wall-ball shots 10 cleans, 225 lb. Men throw a 20-lb. ball to 10-ft. target Time cap: 12 minutes Tiebreak: Time after wall-ball setsRead more

  Workout of the Day 120 Double Unders 60 Chest to Bar Pullups 60 Hang Power Snatches 95/65 120 Double Under 20 Minute Time Cap unless you are part of the team series.   If working as a team of two, one person 120 DU then the other person goes. Pull ups and Snatches can be broken up any way your team decides.   Read more

A few random thoughts… Because of the Team Series Workouts, I’ve move the deadlift day up to Thursday.  I think the workouts will go: DU/C2B/Snatch/DU on Friday, WB/Clean on Saturday, Burpee/Thruster on Sunday and T2B/Row on Monday. And now that I’m on the Team Series…a few of our recent workouts bear many things in common with the Team Series workouts.  I don’t feel like my programming parrots what’s coming out of HQ, except that it does.  I’m not copying Dave Castro, and I don’t think he’s copying me, but I do think we have the same muse. As the WLC is ongoing, I know meditation is coming up.  For any of you that are planning on sitting quietly, I recommend the Headspace app to learn meditation.  I’ve bee doing it everyday for 2 and half years.  If you are regular Headspace user (Friends of Andy, unite), they have added a...Read more