CrossFit at 9am and 10am.  This is one of Alison’s favorite WO of all time.  At 10am, order we will make a slight change. Workout of the Day 5RFT 40 Doubleunders 30 Box Jump 24/20 20 Kettlebell Swings 53/35 10am For 20 minutes Strength/Skill No Hook, remedy No Foot Snatch Conditioning 5RFT 40 Doubleunders 30 Box Jump 24/20 20 Chest to Bar PullupsRead more

Much like the Back Squat on Friday we will Deadlift.  The plan is to build to a heavy set of 5.  Do a lift, medications add some weight, there keeping adding until you hit your target weight.  Starting next week, prostate we will work 5-5-5.  This means 3 heavy sets of 5, likely with 3 or 4 warm up sets. For next week, after a deep conversation with Coach Sarah, we will add in a Press Complex.  It will be a Shoulder Press, Push Press and a Push/Split Jerk. Workout of the Day Strength/Skill, Week 1 of 6 Deadlift In 15 minutes, build to a heavy set of 5. Conditioning 21-15-9-6-3 Handstand Pushups Deadlift 185/115 Bar Facing Burpee If you do not have HSPU, do Wall Climb but 1 for 3.  So 7, 5, 3, 2, 1.Read more

I don’t recall ever linking a post that I have written, sildenafil but here are my thoughts on today’s WOD, tadalafil Jonesworthy, this from 2014.  Alison and I usually sit down and run through the weeks workouts on Sunday morning.  I guess every 18 months or so Alison say, “We haven’t done “Jonesworthy” in a while…” You know what they say – happy wife, happy life. One more Gym Jones story.  Let’s go back to 2006…Gym Jones was originally a CrossFit gym in the Salt Lake City area owned by Mark Twight.  This was before there was Outlaw, Misfit, Invitus, et al.  There was the CrossFit website, and that’s it.  Twight was one the original rock star rock climbers and certainly a progenitor of the X Games and extreme athletes we see today.  He climbed mountains, looked cool and wrote about it.  I recommend his book, Kiss or Kill.  I...Read more

For the next training cycle, salve I wanted to go strong and simple.  We will use sets of 5 on the Back Squat and the Deadlift.  For this week, we will just build to a heavy set of 5.  Do a lift, add some weight, keeping adding until you hit your target weight.  Starting next week, we will work 5-5-5.  This means 3 heavy sets of 5, likely with 3 or 4 warm up sets. Use the loads from our heavy 3 (where we dropped 20# and did 2 sets of 5) to guide your numbers.  For example, if you hit 200 for you heavy 3, I would use 185 as a target weight for 5.  It just seems close.  For next week, once I felt warm and I hit 185 last week, my 3 working sets would be 175, 185 and 195.  The week after, my opener would be...Read more

If you are interested in competing at the CrossFit Merced Haiti Decathalon (it’s 10 movements, this 2 minutes at each, # 100mg 1 minute of rest between movements) please post in the comments section.  There is an RX division and a scaled division.  There is a 40+ division as well.  They are asking for a $40 donation. Not only is this an excellent entry level competition, but it is a great way to test your fitness and see where you are at, and where you can improve, before the CrossFit Games Open starts on February 25. Workout of the Day OTM for 10 12 Wallball Shots Add 1 rep to last weeks effort.  We started at 10, and did 11 last week.  Your your period should still be under 30 seconds per minute. At 10:00 begin “Forearm Fury” AMRAP 8 2 Hang Power Clean 135/95 2 Toes to Bar Add...Read more