This is a little bit different of a strength session. I recommend going as heavy as possible on the shoulder press. It may happen that you maintain that weight throughout the entire session.  Like some of the other sessions, post your best press, push press and jerk. This isn’t a great 1RM session. But it is excellent to work on technique and stamina in the shoulders. Depending on your weaknesses, use the split during the jerk portion.  Saturday morning’s WOD and Party for Sarah  will be at 10am. Don’t forget to bring your drinks, snacks/desserts to share. It is a Aloha themed party – means “hello” and goodbye.” We might be in a bit of denial. EVERYONE is welcome to workout and party. If you are not a worker-outer just come for the party!                 Workout of the Day Strength Shoulder Press 1-1-1-1-1 Push Press...Read more

On Tuesday night we had the pleasure of meeting Justin and Clarissa Hall of Featherhead Farms. Located right around the corner on Claribel and Langworth, Justin and Clarissa are a breath of fresh air. They were able to teach us about their pasture based farm where they raise happy, healthy chickens, turkeys and pigs. Their animals feed off the pasture: they eat a mixture of different types of pastured grass, giving their meat a variety of flavors. This means that they not chowing down on feed that is made with soy. The land that these animals roam has been certified organic for 20 years.  The demonstration showed how to make multiple meals out of one 4-5 pound chicken. That is ALL chicken – no salt water fillers for these birds. After learning how to make a chicken boneless and skinless, we were able to see all of the goodness that...Read more

On Wednesday, we will be doing a workout for a cause, and it’s a heartbreaking one.  Alison and I have friend from 8th grade that is a coach at CrossFit Worthington in Columbus, Ohio.  A family at her gym, Ben and Allison Kraft, lost their 6 year old son, Jude, in an accidental public pool drowning on May 26, 2017. There is a GoFundMe account set up for the Kraft’s:  Jude Kraft Memorial Fund. If you do the workout, please post pics, thoughts and experiences on social media with #worthingtonstrong #JudeStrong #teamkraft                 Workout of the Day Strength/Skill Clean 5-3-3-1-1-1-1-1 This week, it’s your call – you may Squat or receive the bar in a Power Clean Conditioning “Jude” 6 Rounds for time 6 Cleans 135/95 6 Pullups 6 BurpeesRead more

On Tuesday night we will get down and dirty with local farmers Justin and Clarissa Hall. They are the owners of Featherhead Farms. They are going to come out to answer any questions you may have about their chickens and also show us how to spatchcock a chicken (that’s right) and cut up a whole one. Some info about them: “We envision a better way to grow food… We believe animals should be grown in clean, safe and comfortable environments that mimic the natural habitat they are best accustomed to. We believe our animals are meant to be raised outdoors and on pasture. We think that they’re happy, too, which is also really important to us because we believe that animals that live a happy life (with one ‘bad’ day) taste better and are better FOR you. At the end of the day, we want you to know that our...Read more

Th video explains this workout perfectly.  Like the Shoulder Press/Push Press/Jerk workout las week, you will need to know what your final lift is, and plan/strategize to go up in weight on each of the 15 lifts. Like last week, we will do another 5-3-1-1-1-1 Clean workout on Wednesday, but the squat portion will be optional.  On Friday we will do another old school CrossFit.com Shoulder workout.   We will Snatch on Saturday. We will be sticking with this 5-3-3-1-1-1-1-1 scheme, or similar builds, for the coming weeks.  I find it a fun way to challenge yourself, as opposed to doing percentage work or a straight max out session. As we do these sessions, try to sneak a little weight on the bar each week.  Know you starting and goal numbers.  By adding 2.5s to each side of the bar, on each set this week, you will increase your total...Read more