Train slow, be slow. Train fast, be fast.

W.O.D

Posted by on Sep 3, 2015

CrossFit Skill/Strength 1) Wall Facing HSPU: 1-1-1-1-1-1-1-1 then Conditioning For Time: 50-40-30-20-10 Double Unders Hollow Rocks Post your scores to the Whiteboard. ...

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Nutrition

Posted by on Aug 27, 2015

Things happen. Whether those things are the result of triumph, or shame, shit happens, and by shit I mean injury. Not that Im condoning them in the least, or rationalizing them....

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Coaches Blog!

Posted by on Aug 27, 2015

Things happen. Whether those things are the result of triumph, or shame, shit happens, and by shit I mean injury. Not that Im condoning them in the least, or rationalizing them....

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Community

Posted by on Jun 1, 2015

Maybe its just social media phenomena but my feeds are increasingly more prevalently fitness related. This transects all the social circles I associate with as well. From the kids...

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Recent Posts

Thursday

CrossFit Skill/Strength 1) Wall Facing HSPU: 1-1-1-1-1-1-1-1 then Conditioning For Time: 50-40-30-20-10 Double Unders Hollow Rocks Post your scores to the Whiteboard. Follow

Wednesday

CrossFit Skill/Strength 1) 5:00 Hollow/Arch Drills *Rock, Roll, Arch, Hollow then “Anyone seen my midline” 15 Min AMRAP 50′ HS Walk, (5 Circles) 20 K2E, 15 Wtd Hip Ext 25/15 Post your scores to the Whiteboard. Follow

Tuesday

CrossFit Skill/Strength 1) Skin the Cat: 1-1-1-1-1-1 *This has been a 3 week progression. If limitation has you stuck at one of the last weeks, thats fine, work to there. This movement is a demonstration or strength, and flexibility. No one wins any awards for the best one. Scale to floor assisted and work up from there, till if possible feet are off the...

Monday

CrossFit Skill/Strength 1)Deadlift From 3″ Blocks: 1-1-1-1-1 then Conditioning 10 Min AMRAP 5 Thrusters 35/65 10 C2B Pull Up 5 Thrusters 55/95 10 C2B Pull Up 5 Thrusters 75/115 10 C2B Pull Up 5 Thrusters 95/135 10 C2B 5 Thrusters 115/155 10 C2B 5 Thruster 135/175 10 C2B 5 Thruster 155/195 10 C2B 5 Thruster 175/215… Post your scores to the...

Friday

CrossFit Skill/Strength 1) Deadlift: 8×2 75% Rest :45 then “Cindy” As many rounds as possible in 20 min: 5 Pull-ups 10 Push-ups 15 Squats Post your scores to the Whiteboard. Follow

Food to the Rescue!

Things happen. Whether those things are the result of triumph, or shame, shit happens, and by shit I mean injury. Not that Im condoning them in the least, or rationalizing them. Injuries are of course best avoided. What to do when something unavoidable does arise is the topic here, and the need for this fancy info graphic. Theres a natural paradigm in response...

Thursday

CrossFit Skill/Strength 1) Ring I w/ 8ct Hold: 3-3-3-3-3 then Conditioning: For Time: Row 500m 20 Strict HSPU Row 500m 20 HSPU Row 500m Post your scores to the Whiteboard. Follow

Wednesday

CrossFit Skill/Strength 1)L-Sit for Max Time: 1-1-1-1-1 *Score is highest and lowest set then “Nancy” 5 rounds for time of: 400 meter run 15 Overhead squats (95 lbs) Post your scores to the Whiteboard. Follow