As we roll into our second week of the back squat program, I have a few pointers. First, plan out your lifts before you start. June – CFO OG and one of the fittest woman in the world – maps out her lifts the night before the lifts. I know folks like to write out...Read More
Workout of the Day Back Squat 10-10-8-3-5-5-5-5 See Sugarwod for percentages Conditioning For Time100 Supine Leg LiftsAt the top of each minute, perform a plank hold for 30 seconds. 10m CapRead More
Workout of the Day EMOM 24Work 30s Rest 30sCal RowHandstand PushupToes to Bar You will either begin with 8 rounds of rowing or end with 8 rounds of rowing. If you begin, after the 8 rounds you will alternate minutes between HSPU and TTB. It you end, you will begin with alternating minutes of HSPU...Read More
I really don’t know how to cap this. I will say “2 for 1” singles on the doubleunders is not enough. If you are gonna do singles, it’s 3 to 1 – so 600 singles to 200 doubles. Workout of the Day 200 Doubleunders20 Snatch200 Doubleunders20 Clean and Jerks135/95Read More
Monday will start a new back squat program. This is two 6 week programs back to back. The first 6 weeks are fairly familiar territory for CFO, but weeks 7-12 will take us into the deep waters of “drop sets.” But first things first. This program comes from Ben Smith. Smith won the 2015 CrossFit...Read More
Raise your hand if you felt the impact of a great pause squat cycle and a fun little walk out drill! Make sure you get your lifts into SugarWOD so we have a number to go off of in the NEAR future. Congratulations to all of the AWESOME PR’s today – there was some excitement...Read More
