Programming - 9/10/2020

Programming - 9/10/2020   Recommended content: Avoid the Time Vampires! No excuses   Food additives on the rise   Workout   A. Three rounds of: Deadlift x 6-8 reps @ 20X1 Rest 90 seconds Ring V-outs x 8-10 reps @ 3011 Rest 90 seconds   B. Two sets:   Against a 4 minute running clock,…

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Programming - 9/9/2020

Programming - 9/9/2020   Recommended content:   Invictus on Pull-ups 4 nutrition lessons for everyone   A.  Four rounds of:   Strict Pull-ups x 5-6 reps Rest 30 seconds Turkish Get-Up x 1-2 reps each arm Rest 1 minute B.   6 Min AMRAP: 150 / 100 m Row 5 Burpees Over Rower   2…

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Programming - 9/8/2020

Programming - 9/8/2020   A. Four rounds: Front Squat x 4-5 reps @ 33X1 Rest 30 seconds External Rotation with Change Plate x 8-10 each side Rest up to a minute     B. Two sets for max reps of: 60 seconds of Kettlebell Swings 60 seconds Rest 60 seconds of V-ups or Toes to…

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Programming - 9/7/2020

9.7.2020   Recommended content: Steps to holding a handstand Sleeping to lose weight   Open gym! Want to receive the daily workout via email?  Click here to sign up.

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Programming - 9/6/2021

9.6.2021   Recommended content: Ending the War on Fat   Workout: In teams of three, complete three rounds each, congo-line style, of: Row 500 Meters 30 Wall Ball Shots Partner A rows 500 Meters, as soon as erg is available, Partner B jumps on while Partner A moves on to Wall Ball. Team rotates through…

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Programming - 09/5/2021

Programming - 9/5/2021 Recommended content: CrossFit Invictus: 3 reasons to eat grass-fed beef Why do we have blood types?   A. Power Clean Take 15-20 minutes to build to a heavy double   B. Every minute, on the minute, for 16 minutes: Even minutes – Burpees x 10 reps Odd minutes – Power Cleans x…

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Programming - 09/04/2021

09.04.2021 Recommended content: Going Paleo with a Crazy Work Schedule How CrossFit saved my marriage   A. Deadlift: Take 15-20 minutes to build up to a heavy triple Note: be smart about these.  If you are someone whose form starts to go as you get heavy, pay attention and stop before it gets ugly.  If…

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Programming - 09/03/2021

09/03/2021   Recommended content: A Big Fat Surprise 9 Ways to Feed Your Brain   “Cindy” AMRAP 20 minutes of: 5 Pull-ups 10 Push-ups 15 Squats

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Programming - 09/02/2021

Programming - 9/2/2021   We are taking a few baseline numbers this week for the start of this next cycle.  Read more about the cycle HERE.  Please write these numbers down!   A.  Take 15 minutes to find a max Front Squat*   B.  Take 2-3 attempts to find a maximum time of a towel hang…

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Training Notes - New Cycle

Beginning next week, we are starting a new 8 week cycle! Last time, we focused on back squats, pressing, and snatches.  This cycle is going to be focused on pulling strength. Among other functions, developing pulling muscles - including lats, traps, rhomboids, and deltoids – are crucial in maintaining good posture. For those of us who…

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