Alison and I just got back from our renewing our CrossFit Level 1 status.  It was a fun weekend – CrossFit straight from the spigot.  We got to do a sweet burner on the end of Saturday and wanted to share it with all of you. The Benchmark Girl for this week is Grace – 30 Clean and Jerks 135/95 for time.  It’s a full on sprint. Workout of the Day Strength/Skill 2 Position Hang Snatch (Low then High) 3 sets – take 10 minutes to warm up.  You may work below the knee on the low position, # 40mg then from the high work at mid thigh. Front Squat, 3 sets of 8 For all sets, we started at 60% of 1RM in week 1.  You may add 5-10# to this weeks lift. Conditioning 3RFT 15 Thrusters 95/65 12 Burpees 9 minute capRead more

Alison and I will be be at NorCal CrossFit renewing our vows, page er, rx renewing our Level 1 Certification.  Micayla, aka, MiKilla will be holding down the 9am.  10am – I will give you some ideas, but I hope you get nasty. Workout of the Day 5RFT 15 Deadlift 185/115 15 Toes to BarRead more

Originally, # I planned the Cleans to be Squat Cleans in the Conditioning piece.  But we have done a ton of leg stuff this week.  So, I will leave it up to you – if you want to squat the barbell, go for it.  If your legs are all spicy like mine, Power Clean that -ish. Workout of the Day Strength/Skill 2 Position Hang Clean (Low then High) 5 sets – take 10 minutes to warm up.  You may work below the knee on the low position, then from the high work at mid thigh. Back Squat, 4 sets of 3 For all sets, we started at 60% of 1RM last week.  You may add 5-10# to this weeks lift. Conditioning AMRAP 5 Cleans 185/115 Optional Work Split Jerk 5×2 Read more

Thursday’s WOD is a Barbara-esque rep scheme – 5 sprint triplets with 3 minutes rest between sets.  If the first round takes you longer than 5 minutes, price but you are able to complete the movements as prescribed, you will need to scale the reps down – maybe 15/20/25.  Ideally, visit this site the working sets should be in the 3-5 minute range, with 3 minutes rest after each set. If you complete your first round in 3:30, look at the clock and add 3 minutes.  Your next round begins at 6:30.  If you complete that round at 10:05, your next round begins at 13:05 and so forth. For scaling pull-ups, I recommend banded pull-ups, body pulls or even kettle bell swings over jumping pull-ups, as your legs will get plenty of work on the Box Jumps and Wallballs. Workout of the Day 5RFT 20 Chest to Bar Pullups 25...Read more

In case you haven’t noticed, pharm the fridge is LOADED with a new batch of eggs from Stueve Dairy. There are smalls for $4 or Jumbos for $7. These eggs are local from free range, medications pasture raised chickens. If you haven’t had a chance to try them out come in and I will give you 2 eggs for free. Just make sure you have a way to get them home safely!  Workout of the Day Strength/Skill 3 sets of 1 Behind the Neck Push Press/Jerk, link 2 Overhead Squats Work from the rack.  Take 7-10 minutes to get warm and accustomed to the movement, and work up to a moderate weight for 3 working sets.  55-60% of 1RM Clean and Jerk is a good starting point.  If you did this last week, you may add 5-10#. Stiff-Legged Deadlift 3 sets of 8 Take 3 or 4 minutes to warm...Read more