Rest day  Read more

Fitness – Performance A.  Establish a max heigh box jump B.  W/a Partner You go I go 12 Rounds AFAP 250M Row 10 x Goblet Squats @ 1.5 pood/1 pood  20 x Russian Swings  …immediately after completion…  10 Rounds w/a Partner   You go I go  10 x Dips  Sport  A.  3K Row – Recovery Pace  B.  Mobility    -Post results under comments        Read more

5:30 INTERMEDIATE KB A. 5 ROUNDS 1 TGU L 5 KB FRONT SQUATS L 1 TGU R 5 KB FRONT SQUATS R   B. 2  LADDERS OF SWING/SNATCH FROM 1R/1L UP TO 5R/5L Alternating between 1-hand swings and snatches with the same hand, progress up the ladder from 1R/1L up to 5R/RL.  One rep with each hand will be 1 1-hand swing and 1 snatch.  Switch hands after completing reps for that rung of the ladder.   6:30 BEGINNER KB A. 20 MIN TGU PROGRESSIONS Working the first 1/2 of the TGU (Floor to High Bridge) perform 1 rep per hand, 10 2 hand swings.    B. SWING/BURPEE COMBO FROM 1-10 Perform 1 2-hand swing, 1 burpee…. up to 10 2-hand swings, 10 burpeesRead more

A.  STRENGTH (Day 3/Week 2) Reverse Hyper (No Weight) – 3 x 20  Hollow Rocks – 3 x 20  Dumbbell Alternating Press – 3 x 10 (20 reps total)  Close Grip Bench – 3 x 12  Bentover Rows – 2 x 15  Reverse Curls – 2 x 10 “Yeah Buddy!!”  Back Squat – 1 x 20 or 5 x 7   Pull-overs – 1 x 20  RDL – 1 x 14  Pull-overs – 1 x 20  Strict T2B – 3 x 12 B.  Prowler Pushes – Low Handle  10 x 25 yards <-> 130lb/70lb  w/30 Sec Rest  C.  GYM MET-CON ONLY  -Post results under comments      Read more

“Why do you train?”  -Nate Dunfee   With the 2013 CrossFit Games Open coming to a close I think it’s a perfect time to take a moment to step back and evaluate things.  How did you perform?  What did you learn?  Did you enjoy it?  What is your plan now?   I don’t know about you, but I thought the Open was a blast.  Stressful at times, but a blast.  I saw our community come together every week and push each other to the new heights.  Maybe you didn’t meet your goals every week, but I would venture to say everyone had at least one moment where they accomplished something they didn’t think was possible.  On a personal level, I was proud of the weaknesses I have improved over the last year, and disappointed to see other areas that still need a lot of work (damn muscle ups).  And I...Read more