For the next 2 weeks, we will re-test our 1RMs. On Monday, we will Back Squat, Wednesday is Snatch, and Friday is the Deadlift.  Next week, we will test the Clean and Jerk, Front Squat and the Push Press. Additionally, we will begin working in some gymnastic skill work, like handstand hold, strict pull-ups and dips.   For the Back Squat, you should have a goal weigh that you know you can hit, and a number you hope to hit.  Testing your one rep max requires some strategy, knowledge of your body, and some luck.  You should plan out your weight jumps.  You want to be strong and warm, but not so tired that you can’t make a max lift. For the squat, I like a couple of light sets of 3, and as I work to 200 pounds, you go to doubles, and then singles.  I like to focus...Read more

Before the WOD below,  we will do a behind the neck Push Jerk every 90 seconds. At the top of each lift the bar will then return to the ground, weight removed, and cleaned back to the rack. For example, if you jerk 185, jerk it, drop it, strip it down to 135, rack it up. And smile while you are doing it very time.  It’s 5:45 somewhere;)   Workout of the Day 21-18-15-12-9-6-3 Toes to Bar Bar Facing Burpees    Read more

As you guys have been destroying your bodies with workouts I made you do, I have been sunning myself in Juneau, Alaska…not really  – it rained the whole time. I did visit CrossFit Juneau and did some fun workouts. If you ever find yourself in the land of the midnight sun, make sure you check them out.  OTM 30 1 Power Clean 1 Front Squat You can play the game of add 10/5 and drop 20/10 if you miss.Read more

Let’s air out those legs!  Great job to all of you who came in in complete “Barbara” in whatever capacity worked for you. A lot of sweat was left on the floor and work was done. Congrats! If you missed out, this Thursday’s workout will get it done for you! Workout of the Day 5 Rounds for Reps 45 Seconds On 15 Seconds Transition Deadlift 225/155 Bench Press 135/75 (If this is a high number for you, find a weight you can do high reps with) Row For Calories Rest 1 Minute between each round  Read more

  Workout of the Day “Barbara” 5 Rounds for Time 20 Pullups 30 Push-ups 40 Sit-ups 50 Squats Rest 3 Minutes If you think a round will take more than 5 minutes do 10, 20,30,40. Sub KB swings for Pull-ups.Read more