The heatwave will continue Thursday, so we will lift heavy. Workout of the Day OTM 20 5 Heavy Deadlifts Score is your biggest weight across at least 5 lifts. I recommend 65-70% of your 1RM. There is not enough time to switch weights like Monday. Try to stick with a heavy weight, like 315/225.Read More
Ok – it’s gonna be super hot tomorrow and I programmed a thruster suck-fest. I am going to adjust it ever so slightly. (Say thank you, Brian:)) Workout of the Day 11 1 minute Rounds 7 Power Clean 7 Thruster 7 Bar Facing Burpees Perform as many rounds as possible of the triplet. Work for...Read More
I’m not even sure it was supposed to happen, but we have at least 10 PR’s on the clean on Monday! We haven’t been squatting super heavy, which is what most weight lifters will tell you leads to big lifts. We have been squatting fast and stabilizing the mid line like a mofo with thrusters...Read More
We will be on the same plan for the next couple of weeks, but it’s working. We’ve been consistently working dips – Jacob and Brooke just got their first ring muscle ups throughout the week! Great job guys! Even though we have not done a heavy back squat or front squat in the last 2...Read More
Monster Mash is here! See you at 9am and 10am (Advanced) Workout of the Day For Time 30 Clean and Jerks 135/95 (Grace) 30 Muscle Ups 30 Snatch 135/95 (Isabel) Don’t worry – there is a 20 minute time cap:)Read More
We are cresting to the most challenging weeks of wall ball work. Each one of these workouts starts out feeling good, and by the end I want to hide under one of the boxes. Workout of the Day OTM 10 Min 1 – 9 Wallball Shots 25/20 Min 2 – 12 Wallball Shots 20/14 Conditioning...Read More
I was out of town last week and we were supposed to do a Monster Mash – first Saturday of the month. Dave Castro did a pretty good job of making a monster mash at the CrossFit Games this past Sunday. Guesses? Workout of the Day “Helena” AMRAP 20 Parking Lot Run 12 Kettlebell Swings...Read More
WORKOUT OF THE DAY Strength OTM 21 5 STRICT PULLUPS 5 STRICT DIPS 5 CANDLESTICKS CONDITIONING AMRAP 6 6 Alternating DB Hang Split Snatch 50/35 6 Alternating DB Hang Clean and Split Jerk 50/35Read More
I spent a solid weekend watching the CrossFit Games. I don’t think everything they did this year was great – I don’t see a good reason to do away with the open announcement, and I miss the drama of regionals. Certain Sanctional events do a nice job of of replicating the feel, but 3 weeks...Read More
