Looking for a challenge? I know you are so get yourself ready to do the next one we are putting together. Never fear, it will not be another 100 days of burpees. It will be a 6 week program for push-ups. Here is what you need to do:
1) Get familiar with what an honest push-up is!!! There will...
Workout of the Day 5/15/2015 – Friday
Back Squat 5 x 5 @ 75% 1RM
50 Wall Balls (20#/14#)
30 Power Snatches (75#/55#)
30 KB Swings (2 pd/ 1.5 pd)
40 Double Unders
50 Power Cleans (75#/55#)
Time Cap: 25 minutes. If you don’t...
We had a big turnout at the Old School Competition at Code 3. Probably the biggest of any local affiliate. Awesome work to all our more mature athletes: Brenda, Brian, Chris May, Emilie, Felix, Kazusa, Sean, and Teresa. You guys rocked it!!!
Also, a big congrats to our podium finishers....
I wanted to remind you to join me for some hand balancing fun on Thursday. You can read all about it in last week’s post. And here’s a reminder of the basics:
When: Thursday, 5/7/15 @ 4pm
What: Handstand – the basics; positioning, alignment drills, wrist prep, programming...
Workout of the Day 5/5/2015 – Tuesday
Front Squat 5 x 5
65-70% of heaviest single on 4/20/15, or start at 65% of 1RM.
Strict Ring Dips 5 x 5
If 5 are easy, add weight or decrease band. Make note of weight and/or band.
8 KB Swings (2 pd/1.5...
Workout of the Day 5/4/2015 – Monday
Back Squat 5 x 5
First working set should be 65% of 1RM Back Squat. Refer to CrossFit Total from 3/30/15.
Deadlift 5 x 5
First working set should be 65% of 1RM Deadlift. Refer to CrossFit Total from...
If you don’t have legless rope climbs on lock, then you’ll want to be wearing socks today. Most people only learn that lesson one time, but if you haven’t learned it yet then consider yourself lucky. It’s a lesson you don’t want to learn. Rope burns suck. They...
Want to learn a little more about movement? From handstands to locomotion and a whole bunch in between.
You may have seen me off in the corner practicing some hand balancing or crawling around on the ground. If you’re curious what that’s all about or simply want to learn how to...