Archive for the 'Uncategorized' Category

Friday Funtimes! Or a “Hollywood” flashback

Thursday, October 23rd, 2014

posted a day early for your planning Workout for Friday Oct. 24th Meat & Veggies: Ring Dip 2RM ~15 minutes bar muscle-up practice or pull-up work lying MB chest passes 3×30-50 w/20-50lbs Nuts & Seeds, Some Fruit: 5xGHD Sit-up Max Reps T-Bar Rows 5×10 Little Starch & No Sugar: 3×30 Bar Taps 3×30 Bandy triceps

We don’t have a rest day!! It’s just Thursday!

Wednesday, October 22nd, 2014

posted a day early for your planning Workout for Thursday Oct. 22nd 1 Mile Run Test or 1500m Row Test Overhead squat 5 RM We did 7RM last week, so you should certainly do more weight or a 5 Rep Max!!! Be sure to lift accordingly, stretch thyselves, and keep your heads clear.

It’s on a whiteboard, so let’s do it!

Tuesday, October 21st, 2014

posted a day early for your cherry picking Workout for Wednesday October 22nd “Deidra” For Clarity, this workout is kind of a march/test thing, it’s not for time, yet there are benchmark times for it. Some of the sets are supposed to be unbroken, some don’t have to be. This is very confusing, a few […]

Eat your meat first!

Monday, October 20th, 2014

posted a day early for your planning Workout for Tuesday Oct. 21st Meat & Veggies: Deadlift 5 RM Max Height Box Jump Weighted Crunches 5×20 Nuts & Seeds, Some Fruit: Clean Pulls 4×2 @ 95% Front Squat 3×3 @ 80% Little Starch & No Sugar: Glute Ham Raises 3xRM Barbell Side Bends 5×5/side

We practiced Chest to Bar Pull-ups for a reason

Sunday, October 19th, 2014

posted a day early for your planning Workout for Monday Oct. 20th 3 Rounds for Time: 50 Double Unders 5 Muscle-Ups Quick and nasty. A hallmark of CrossFit couplets.

The only good way to do Chelsea, you’re welcome!

Friday, October 17th, 2014

posted a day early for your planning: Workout for Saturday October 18th Team Chelsea, alternating rounds on the minute! Chelsea is: Each minute for 30 minutes do: 5 Pull-ups 10 Push-ups 15 Air Squats Rest only what’s left in each minute after the work is completed. Alternating means you’re guaranteed a minute of rest each […]

This looks tough :)

Thursday, October 16th, 2014

posted a day early for your cognizance, KP. Workout for Friday October 17th As Many Rounds As Possible in 7 minutes of: 7 Hang Power Cleans 135/95 7 Deadlifts 135/95 7 Bent Over Rows 135/95

Ahh, Meat and Veggies, such a potent combination of Macro and Micro!

Wednesday, October 15th, 2014

posted a day early for your sodium considerations: Workout for Thursday October 16th Meat & Veggies: Bench Press 3RM Push-Up 7RM Group Plank Fun and Games Nuts & Seeds, Some Fruit: Barbell Rows: 5×8 DB Rows 3×15 Little Starch & No Sugar: GHD Sit-up 5×10 Bandy Triceps 3×30

Rhymes with “Idline Stability”

Tuesday, October 14th, 2014

posted a day early for your mobilization: Workout for Wednesday October 15th Overhead Squat work up to Max set of 7 reps then 5 (five), 3 minute rounds to complete the following in each: 3 Strict HSPU’s 5 Kipping HSPU’s 25 Ab-Mat Sit-ups the rest interval is the time not spent doing the work. Stay […]

And now for something completely different…

Monday, October 13th, 2014

posted a day early for your planning Workout for Tuesday October 14th As Many Rounds As Possible in 10 Minutes of: 5 Ring Pull-ups 5 Toes through Rings 10 Burpees to ring touch