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Monday, December 04, 2018
Strength Snatch Establish 1RM MetCon "Isabel" For time: 30 snatches for time (135/95)
Friday, December 01, 2017
Strength Football Total: 1RM Bench Press 1RM Clean 1RM Back Squat Score = 3 max weights combined.
Thursday, November 30, 2017
Strength Pull Ups Establish a max weighted pull up for 5 reps, 3 reps, and 1 rep MetCon 8 Rounds: 15 Med Ball Squat Cleans 12 Ring Dips 9 Kb Snatches/side
Wednesday, November 29, 2017
Strength Hang Power Snatch 8 x 2 *For Load. MetCon Every 4 minutes for 5 Rounds: 9 Burpee Box Jumps 15 Wall Balls 21/15 Cal Row *Score = total rest time combined between rounds.
Tuesday, November 28, 2017
Strength Every 3 minutes for 4 rounds: 3 Deadlifts @ 80%-85% Accumulate a 60 second hollow hold MetCon 14 Minute AMRAP: 50' DB Walking Lunge (50/35) 20 T2B 50 Double Unders
Monday November 27, 2017
Within 5 minutes, work up to a 3 RM strict press. Within 5 minutes, work up to a 2 RM push press. Within 5 minutes, work up to a 1 RM push jerk. "Dirty Fran" 21-15-9 Thrusters Pull-ups *EMOM, 4 bar over burpees. Start the workout with the burpees.
New Year’s Resolutions – May the Odds be Ever in Your Favor…
This is a long post, so here's a summary for you: New Year’s Resolutions (NYR) suck. 50% of Americans make them, and only 8% see long-term success. 92% are falling victim to their own best intentions, even though they’re not even remotely close to...
Health Insurance is Killing You, and How to ‘Stay Alive’.
What is designed to save you, might just ‘kill you’. At least financially it may seem to do that. While some insurance providers are removing some of their coverage options from the market, other providers removing themselves completely from selected markets - and...
5 Considerations Before You Select a Gym
Not all gyms are equal. Far from it, actually. Granted, most look the same way, have rows of machines, or as in our case, no machines but rigs, rowers, and other equipment. But that's only what you see when you step in. To select your future 'home away from home',...
Muscles For Breakfast
4 Muscle-Building Breakfasts (and Mark Rippetoe Wisdom) Strength is one of the ten domains of fitness, defined as “the ability of a muscular unit, or the combination of muscular units, to apply force” (CrossFit Journal). Did that definition just give you flashbacks...
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