Month: September 2017

Fantastic Friday

“You’ve got to be a beginner before you can be anything else.” Warm-up 30s: Jumping Jacks Air Squats Single Unders Knuckle Drags Single Unders Active Spidermans Double Under Practice Sit-ups Barbell: 5 Good Mornings 5 Back Squats 5 Elbow Rotations 5 Press and Stretch 5 Overhead Squats 5 Stiff-Legged Deadlifts 5 Front Squats Skill / …
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Benchmark Thursday – CrossFit Open 11.1

Benchmark Thursday today covers one of the first CrossFit Open workouts. Warm-up 2 Rounds Walking Lunge w/ Samson Stretch Side Lunge 10 PVC OHS 10 Side Open Push-Ups 8 Jumping Pull-Ups Then: Burgner Warm-Up: 1. Down & Finish 2. Elbows High & Outside 3. Muscle Snatch 4. Snatch Lands 2, 4, 6″ 5. High Hang …
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Why We Don’t Do Strength Training Every Day (Or Do We?)

So I have been getting a lot of questions regarding strength training in the box lately. People have been asking why we don’t do much strength training. The answer is we still do. Let me explain as there is this thing called “periodization training”.   Periodization Makes Me Better   Periodization training is the process …
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Partner Wednesday

“Make it happen. Shock everyone.” Warm-up 200 Meter Run Quad Stretch Knee to Chest Solider Kicks Side Lunge Walking Samson Walkouts Toe Walk Heel Walk High Knees Butt Kickers Skip for Height Skip for Distance Barbell: 5 Good Mornings 5 Back Squats 5 Elbow Rotations 5 Strict Presses 5 Overhead Squats 5 Stiff-Legged Deadlifts 5 …
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Tabata Tuesday

“It’s okay to be scared. Being scared means you’re about to do something really, really brave.” Warm-up 400 Meter Run or 500 Meter Row 10 Good Mornings 10 Spiderman Push-Ups 10 Back Squats 10 Active Samson 10 Strict Press 10 Knuckle Drags 10 Stiff Legged Deadlifts 10 Push-ups to Down Dog Metcon – AMRAP Tabata …
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