A throw back to Katie in full recovery mode after playing with her good friend Nancy. “Nancy” 5RFT 400m Run 15 OHS (95/65) “Be like a postage stamp. Stick to it until you get there.” Harvey Mackay … Read more »
Rob super focused on getting the calories on the bike during Saturday’s wod. For Time ** 50 DU Before each round 21-15-9 OHS (135/95) 21-15-9 C2B Pull ups “Problems are not stop signs, they are guidelines.” – Robert H…. Read more »
Miles and Marty on their Sat morning run. “Nancy” 5RFT 400m Run 15 OHS (95/65) “The courage to be is the courage to accept oneself, in spite of being unacceptable.” – Paul Tillich
Follow the chalk trail to some lifting fun. EMOMx10 3 Power Snatch (155/110) 3 OHS (155/110) *Score= weight “I’ve failed over and over and over again in my life. And that is why I succeed.” – Michael Jordan
I’ll give ya a couple of guesses… CrossFit Games Open WOD 11.2 10min AMRAP 60 Bar Facing Burpees 30 Overhead Squats (120/85) 10 Muscle Ups Open prep. It’s kind of fun to go back and revisit old Open… Read more »
Who doesn’t like lifting some heavy weight? Slamming bars, perhaps? WL 15-20min to Find 1RM 1 Squat Snatch + 2 Overhead Squats It’s a great day to be lifting heavy and then relaxing!
Moral of the story? Breathe… MetCon For Time Overhead Squats* *Men = Accumulate 5000# *Women = Accumulate 3500# **Every drop = Either 250m Row OR 15 Burpees **12min Cap Set you guys free on this one! Have a… Read more »
Lindsay showing us some great mobility/stability as you need both if you’re going to overhead squat and do it well. Nice work, Lindsay! Don’t forget our Stink N Drink is tonight! It is the last one we’re having until… Read more »
A little glimpse of some of the action from this weekend at our Whole Life Challenge Prelims! We look forward to see what’s going to happen over the next 8 weeks… CrossFit Games Open WOD 14.2 0:00-3:00 10 OHS… Read more »
Kim’s daughter wanted to show us how it’s done… so, she did… Get excited to snatch today, and for our Hero WOD on Saturday! While the Hero WOD is a free workout, it is not for someone who’s never… Read more »
What was once a challenge becomes easier with time, patience and practice. Look at Ashley flying onto the box during the Challenge WOD earlier this week.
Challenge WOD 4
3 Power Cleans (95/65)
6 Push ups
9 Down ups
*1min rest between
*Pick up where you left off
*Sprint: tng cleans
Optional Buy Out
*Intervals help to preserve high intesnisty and consistency. This will also give you a picture of what energy system you are least proficient in (phosphocreatine, glycolytic, and oxidative). If your numbers drop somewhere in the 3 rounds, it is a good indicator of where you should be spending more time.
*Also because these are intervals we are able to improve fat burning.
*You might have heard of HIIT and the benefits of HIIT? This is that!