10.20.14

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Weightlifting: Snatch Balance 4 reps EMOM for 10 minutes RX: For Time: 45 Wall Balls (20/14) 30 Pull-ups 15 Burpee Box Jump Overs (30/24″) ADV: 45 Wall Balls (14/10lbs) 30 Assisted Pull-ups 15 BBJO (24/20″) BEG: 30 Wall Balls (10/6lbs) 30 Ring Rows 15 BBJO (12″) 10min TIME CAP   STEVEN REPPEL, ATHLETE OF THE […]

10.17.14

Weightlifting: 3 reps EMOM for 10 minutes High Hang Clean, Hang Clean, Clean RX: AMRAP 15 minutes: Run 200m 2 Rope Climbs *alternate rounds with partner ADV: 4 Rope Climb Progressions BEG: 2 Rope Climb Progressions EXERCISE, SLEEP, AND STRESS… What can we do to improve our health through these 3 practices? Healthy Sleep Hygiene […]

10.16.14

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Gymnastics: Ring Rows 5 x 5 Wall Walks 5 x 3 RX: 5 Rounds for Time: 4 Turkish Get-ups (53/35lbs) 10 Burpees ADV: Use (35/18lbs) BEG: Use 18lbs USING THE KETTLEBELL FOR REHAB… Click HERE to watch entire video from CFJ.  It is worth the $25 if you aren’t a Journal member yet! Properly implemented, […]

10.15.14

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Skill: Squat Therapy/ Wall Squats 5 x 5 Strength: Glute Ham Raise 5 x 5 RX: 4 Rounds for Time: 7 Shoulder to Overhead (165/115lbs) 11 GHD Sit-ups 15 Box Jumps (24/20″) ADV: Use (135/95lbs) 1/2 ROM GHD’s or 22 Ab Mat Sit-ups (20/16″) BEG: Use (65/35lbs) 15 Ab Mat Sit-ups 15 Box Jumps (12″) […]

10.14.14

Strength: 3 reps EMOM for 10 minutes High Hang Snatch, Hang Snatch, Snatch RX: AMRAP 8 minutes: 10 KB Snatch (53/35lbs) 10 Pistols ADV: Use 44/26lbs Assistance with plate/bands BEG: Use 35/18lbs Assistance with box COLLETTE DEMARCUS, ATHLETE OF THE MONTH… What is your fitness background? My fitness background is not much. I worked out […]

10.13.14

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RX: 20 Min AMRAP Run 1 Mile Then 5 Front Squats (135/95) 10 Pull-ups 15 Sit-ups ADV: Use 115/75lbs Use assistance BEG: Run 800m, then… 5 Front Squats (65/35lbs) 10 Ring Rows 15 Sit-ups **Retest, see  7/29/13, 8/29/13, 6/30/14, 1/10/14 TRAINING WITH INTEGRITY… Are you asking the best of yourself in training? Are you pursuing […]

10.10.14

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Gymnastics: Wall Walk 5 x 3 Ring Row 5 x 5 RX: 4 Rounds for Time: 10 Hip Extensions 20 Kettlebell Swings (53/35) Suitcase Lunge 25m (53/35) *alternate movements w partner Adv: Use 44/26lbs Beg: Use 35/18lbs Supermans if needed 4 REASONS WE STRUGGLE WITH “DIETS…” Click HERE to read all about why we tend […]

10.9.14

Greg

Weightlifting: 4 reps EMOM for 10minutes Hang Clean RX: For Time: 15-12-9-6-3 Chest to Bar Pull-ups Power Clean and Jerk (95/65) Push-ups ADV: Pull-ups (assistance) (75/55lbs) BEG: Ring Rows (55/35lbs) Incline Box Push-ups HOW TO TRAIN AROUND INJURIES… Do you just stop training and stay at home?  Do you just push through the pain?  Do […]

10.8.14

Aaron

Weightlifting: Turkish Get Up 5 x 2 Gymnastics: Back Extension 5 x 5 RX: 5 Rounds for Time: :30 Handstand Hold :30 Squat :30 Plank :30 Bar Hang Beg: 3-4 Rounds for Time OR :15-:20 Each Hold for 3-5 Rounds CROSSFIT AND CARBS… Read more HERE from MDA about his take on the proper prescription. […]

10.7.14

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Weightlifting: Bent Over Row 5 x 5 (75% or more across all sets) Gymnastics: Handstand Push-ups 5 x 5 (deficit, strict, negative, or hold/kick up) RX: 7 Rounds for Time: 8 Deadlifts (155/105lbs) 2 Rope Climbs Advanced: (115/75lbs) 4 Rope Climb Progressions Beginner: (75/55lbs) 2 Rope Climb Progressions 12min Time Cap THE CASE FOR SWIMMING… […]