8/16
Thruster
1 Rep Max lift
Move quickly as possible without rushing. Absolutely no misses even if you think you have a little more in you.
Then:
3 rounds for time of:
20 Handstand Push Ups
30 Burpees
40 Squats
8/15
Back Squat (High Bar) 10×1 at 90% 1RM
Then:
Nancy
5 rounds for time of:
Run, 400 m
15 Overhead Squats, 95/65 lbs
Remember tomorrow is the first day for noon Thursday classes!
FOCUS ON CONSISTENTLY BEING DAMN GOOD
Our early morning friend Krista brought this article to my attention. FOCUS ON CONSISTENTLY BEING DAMN GOOD is probably the single best piece of advice I have ever heard regarding any nutrition program. This leads me into another subject that Cynthia and I have been discussing. 80/20 paleo is total garbage. You have to with…
The Winter Ice Games are On!
CrossFit I35 and Garage Games are excited to announce the first annual Winter Ice Games! Individuals will include: RX and Scaled Teams will include: 4 Athletes to a team: 2M & 2F RX and Scaled More details as the event gets closer. This event will definitely sell out. Click on…
SFG Instructor Course
The one-day SFG Kettlebell Course is more than entry-level user instruction for the AK-47 of exercise equipment—the kettlebell. It is education in moving strong. No previous kettlebell experience is required. No matter what your goals are, we strongly urge you to take this Course. On one end of the spectrum, subtleties taught in this Course…
8/13
Front Squat
5×2 at 90% 1RM
Then:
5 rounds for time of:
3 Hang Power Cleans
3 Push/Split Jerks
3 Front Squats
Rx=155/115
8/12
Every 1 min for 10 mins do:
3 Clean Lift Offs, 90% 1RM
1 Power Clean, 90% 1RM
Then:
“Cindy with Cleans”
Complete as many rounds as possible in 20 mins of:
3 Power Cleans, 135/95 lbs
5 Pull-ups
10 Push-ups
15 Air Squats
8/9
EMOM for 10 minutes: Snatch Complex 1 Power Snatch, 1 Hang Squat Snatch, 1 Overhead Squat. Bar leaves ground on Power Snatch and does not touch until after the OHS. This is a complex. Then: 100 Double Unders — then — 3 rounds of: 20 Pull-ups 20 Overhead Squats, 95/65 lbs — then — 100…
8/10
Partner Angie For time: 100 pull-ups 100 push-ups 100 sit-ups 100 squats Work with a partner. Break the reps up into ten rounds and divvy them up evenly. One partner does 10 of each exercise while one partner jumps rope. When the first partner finishes his sets of 10, switch positions. Continue until you’ve complete…
Cheerios are Good for Your Heart…Really?
Whether you choose to eat Paleo or not educating yourself about what you eat is critical. It’s also important to challenge ALL health claims from manufacturers of anything that comes in a box. Since I have been studying the health benefits of a Paleo diet I came across two major points. Dietary fats don’t cause…
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