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Sumo or Conventional Deadlift
Fitness: 3x5Add 5-10lbs from last week. Pull the same version you started out with last weekPerformance: Dynamic Effort Deadlifts 40% Plus Bands x 2 reps every 30 seconds for 4 minutesTake 2-3 quick...
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Rest Day
CRASH B's Reviewing an on water 2K Race Look, Feel, Perform Better 2 Week Check In We're just about two weeks into the Look Feel and Perform Better Challenge. By now you should be finding your groove...
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Front Squat
Fitness: 3x5 Work Sets AcrossAdd 5lbs from last week's exposure.Performance: Work up to a heavy 3 rep set on the Front SquatGo a little heavier than last week's heavy 3Post loads to comments.FSQ...
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Push Press
Fitness: 3x5 Work Sets AcrossAdd 5lbs to last weeks Push Presses. You should stillPerformance: Work up to a heavy 3 rep set on the Push PressTry and beat last week's heavy 3.Post loads to comments.PP...
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Rest Day
How To Listen To Pain By Dr. Jason FidlerUnfortunately, most of us have been there. The sharp pain that shoots across your shoulders during your last set of sumo deadlift high pulls; the radiating...
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Low Bar Back Squat
Fitness: 3x5 AcrossAdd 2-5lbs from last week's exposure.Performance: 85%x3 90%x2 95%x1x3Post loads to comments.BSQ e3/6__________________For Time:700m Row35 Game Standard Box Jumps 30/24/201 Lap Around...
View ArticleSnatch Complex
1 Halting Snatch Deadlift + 1 Hang Power SnatchFocus on a strong arch and sending your knees back on the HSDL. Focus on explosive speed and mature catch position on the HPS.Post loads to...
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Sumo or Conventional Deadlift
Fitness: 3x3 Switch to heavy triples this week. Add 5-10 lbs to last week. Performance: 9x2 Dynamic Effort 45% (plus bands) x 2 reps every 30 seconds for 4 minutes Take 2-3 quick warm up sets to get to...
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Rest Day
Izzie Squats!Congratulations to Jacinto B who placed 4th at this weekends Norcal Masters CrossFit competition in California. Jacinto is 73 and competed in the 60+ division. Welcome Izzie and Gais CFSBK...
View ArticleFront Squat
Fitness: 3x5 Work Sets AcrossAdd 5lbs from last week's exposure.Performance: Work up to a heavy 2 rep set on the Front SquatGo a little heavier than last week's heavy 3Post loads to comments.FSQ...
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Push Press
Fitness: 3x5 Work Sets AcrossAdd 5lbs to last weeks Push Presses. Performance: Work up to a heavy 2 rep set on the Push PressTry and beat last week's heavy 3.Post loads to comments.PP...
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Rest Day
The Magnificent Mobina! Metabolism and Me The ability to lose fat and/or gain muscle is highly variable from person to person. Genetics, eating history, activity level, sleep quality, stress levels all...
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Low Bar Back Squat
Fitness: 3x5 AcrossAdd 2-5lbs from last week's exposure.Performance: 87.5%x1, 92.5%x1, 97.5%x1If you're not feeling 100% today then work a few lighter singles. Get two spotters if you're not totally...
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Snatch Complex
Snatch Deadlift + Below the knee High Pull + Below the Knee Power SnatchPost loads to comments.Snatch e4/6_____________________2:00 Max reps: Wall Ball Shots 20lb-10'/14lb-9'Rest 2:002:00 Max Reps5...
View ArticleSumo or Conventional Deadlift
Fitness: 3x3 More heavy triples this week. Add 5-10 lbs to last week. Performance: 9x2 Dynamic Effort 50% (plus bands) x 2 reps every 30 seconds for 4 minutes Take 2-3 quick warm up sets to get to work...
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Rest Day
Matt K Front Squattin Partner Stretch & Thai Massage Let’s face it: after a workout it’s so much better when someone helps you stretch. In a Partner Stretch workshop, you and your partner will...
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Front Squat
Fitness: 3x5 Work Sets AcrossAdd 5lbs from last week's exposure.Performance: Work up to a heavy 2 rep set on the Front SquatGo a little heavier than last week's heavy 2. Don't miss any repsPost loads...
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Push Press
Fitness: 3x5 Work Sets AcrossAdd 5lbs to last weeks Push Presses. Performance: Work up to a heavy 2 rep set on the Push PressTry and beat last week's heavy 2.Post loads to comments.PP...
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Rest Day
Here is a shot of me skiing in Utah at Snowbird (a very steep/challenging resort not too far from Park City). Thank you guys for your help and encouragement - glad I can provide a shot of how much fun...
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Low Bar Back Squat
Fitness: 3x5 AcrossAdd 2-5lbs from last week's exposure.Performance: 70%x5, 80%x3, 9o%x1Today is a Deload before next week's 1RMs. Make sure you know what you plan on attempting by next week.Post loads...
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