This weeks CrossFit “Girls” Benchmark is “Grace” – 30 Clean and Jerks at 135/95 for time. We play with this weight all the time, information pills the thing about this WOD that may be different is the time domain – if performed well, # 100mg if can be done in 1-2 minutes. Just a word...Read More
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 –...Read 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...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...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...Read More
This weeks Benchmark “Girl” is “Elizabeth” – a 21-15-9 couplet of Cleans and Ring Dips. To me, # sale Fran, Diane and Elizabeth are the true 21-15-9 tests. Fran is a weightlifting pushing movement with a gymnastic pull, Elizabeth and Diane and weightlifting pulling movements with gymnastic pushes. There was some argument in the old...Read More
This marks week 2 of our new strength program. A couple of tips. If you did the lifts last week, prostate you may add 5-10#. But…you should not be missing lifts. This is an opportunity to perfect movement with moderate weight. Except for the squats. Sets of 8 are hard. I’m not saying you should...Read More
Some good non-barbell fun after a week of tough barbell WODs on Saturday. Classes at 9am and 10am – at 10am, advice I have a WOD I would like to test out. It’s a sprint, sales so if I have any takers, click be a little warm. Workout od the Day 4RFT 21 Wallball Shots...Read More
Friday will mark Day 3 of our 4 week cycle that we are doing every Monday, # sale Wednesday and Friday. There may be some tweaks to reps and weights over the courses of the weeks, price but this is generally the plan. There are a few thoughts I would like to share based on...Read More
