Category

WOD
This week we are going to do our first week of 6 on the Hang Squat Clean Push Press Milo. I would recommend that you keep this pretty light this week. Probably not more that 155# for men and 100# for women as a starting point. That is if you are really confident you can...
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I have some ideas but the meat of tomorrow will be…at 9 and 10… Workout of the Day “Hall” 5RFT 3 Cleans 225/155 Run Parking Lot 10 KB Snatch 53/35, this then switch 10 KB Snatch 53/35
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Workout of the Day 75 Power Snatch 50 Toes to Bar 75 Overhead Squat 50 Toes to Bar Men – 75, try Women – 55
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Thursday’s workout come from CrossFit Linchpin.  I guess I have been gravitating to Pat Sherwood’s workouts a lot recently.  That’s for good reason – simple CrossFit works, # buy constantly varied.  When Pat recognizes a simple workout that gets the job done, # buy he calls it “brutally elegant.”  I would say Thursday’s is probably...
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We’re going to try a little bit of a different.  We’ll do a little bit of power lifting, prostate but with a daily short window.  You will have 15 minutes to establish a heavy set of 5, healing first on the Back Squat, advice then on the Bench Press.  Next week, we will do this...
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After all the weightlifting in the past months, capsule it should be fun to get back into some gymnastical movement.  And yes, sickness I know gymnastical is not a word.  For the next several weeks, link we will work on our handstand positions using a 10 minute on the minute session.  You will have 6...
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We just spent the last 12 weeks, physician and a Cube session before that, doing a ton of barbell strength work.  We’ll spend the next few weeks working on some gymnastic skills, getting better at gymnastic pulling and pressing. Last year, we used a system I called “Milo.”  It was a simple barbell complex done...
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9am and 10am (advanced) Workout of the Day For Time 25′ Hand Stand Walk* 100 Double Unders 25′ Hand Stand Walk 50 Wall Ball Shots 20/14 25′ Hand Stand Walk 50 Chest To Bar Pullups 25′ Hand Stand Walk 50 Wall Ball Shots 25′ Hand Stand Walk 100 Double Unders 25′ Hand Stand Walk *Step...
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I know there has been some discussion about what we are doing today.  “Grace” is: For Time 30 Clean & Jerks 135/95 “Heavy Grace” is…What? There is no such thing as “Heavy Grace.” Maybe you consider the 2008 CrossFit Games 30 squat clean and jerks 155/100 as “Heavy Grace.” Many CrossFit gyms have called different...
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So, purchase Alison suggested the benchmark girl “Annie” this week.  It’s a great workout, online but with the level of fitness at CFO, for sale Annie, even if done at face melting intensity, is basically a cash out.  So I’ve made some additions. There is an option for GHD Annie – it is not 1...
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