Workout of the Day A. In 18-20 minutes, work up to a 1-RM Power Clean Suggested loading pattern: *Set 1 – 50% of 1-RM x 3 reps *Set 2 – 65 % of 1-RM x 2 reps *Set 3 – 75% of 1-RM x 2 reps *Set 4 –…
2013 02 11
Workout of the Day A. In 20 minutes find today's 5 Rep Max Overhead Press B. Complete as many rounds and reps as possible in 15 minutes of: 3 Wall Climbs 6 Push Presses (50% 1RM) 30 Double Unders
2013 02 10
Paleo Challenge Why the heck are we doing this? It is a recent tradition in CrossFit to complete a paleo challenge. Eating clean lets you train dirty and improve in every facet of your life. The low-glycemic and anti-inflammatory qualities of the food involved cause dramatic changes body composition, energy,…
2013 02 10
2013 02 10
Workout of the Day For time, complete the following: "ROWED IN" 250m Row 25 Hand Release Push-Ups 250m Row 15 Chest to Bar Pull-Ups 250m Row 10 Burpees 250m Row 5 Wall Climbs 250m Row 10 Burpees 250m Row 15 Chest to Bar Pull-Ups 250m Row 25…
2013 02 09
9 February 2013 – STRENGTH – Squat 1’s
STRENGTH Workout of the Day MAIN EVENT: 1) Squat (1's week) [All numbers are based off of 90% of your 1-RM. For example, your first warm-up set is based off of 40% of 90% of your 1-RM. If you're working off of a 185 1-RM Max, all…
2013 02 08
Workout of the Day A. Six sets of: Snatch + Hang Snatch Rest 2 minutes B. Five rounds for time of: 95/65 lb Hang Power Snatch x 10 reps Double-Unders x 30 reps
2013 02 07
Workout of the Day A. In 20 Minutes find today's 5 Rep Max Back Squat B. Complete as many rounds and reps as possible in 12 minutes of: 10 Deadlifts (50-60% of 1RM) 12 Toes to Bar 20 Wall Ball Shots
2013 02 06
7 February 2013 – STRENGTH – Floor Press 3’s
STRENGTH Workout of the Day MAIN EVENT: 1A) Floor Press (3's week) [All numbers are based off of 90% of your 1-RM. For example, your first warm-up…
2013 02 06
MODIFIED SCHEDULE FOR NEXT WED. FEB 13
Just a quick note to let everyone that next Wednesday - 2/13/13 - we will be running on a modified schedule. GQ will be coming into the gym to do a photo-shoot with me and Matt on the versatility of compression tights. Yes, compression tights. Wear them to train. Wear…
2013 02 06