Author Archives: admin

A – Exaggerated arching hang into dead hang x 4-5 ‘reps’, hold each position for 3-4 sec, rest as needed x 5 sets (https://www.youtube.com/watch?v=C995b3KLXS4) Done – positions felt a little better today than last week, just felt stronger in them … Continue reading →

3/24 10 rounds for time (push the pace here, want to benchmark this and come back for retest) Row 500m 15 burpees (minimal jump, hands clap behind head)  30:31 Row splits –    1:49.6 – 1:52.8 – 1:54.5 – 1:56.9 … Continue reading →

A – Exaggerated arching hang into dead hang x 3-4 ‘reps’, hold each position for 3-4 sec, rest as needed x 5 sets (https://www.youtube.com/watch?v=C995b3KLXS4) really like these – myabe in my post crossfit career I want to dream of moving … Continue reading →

3/20 Squat snatch – accumulate 10 reps @ 165-185lbs for quality 165 x 5, 185x 5 + Split Jerk – accumulate 8 reps @ 205-225 for quality, 3 sec hold in catch Stuck with 205 across….wrist was super irritated today.  … Continue reading →

3/6 A – Snatch x 1/OHS x 3, new complex every 2 min x 4, build to tough load 195 B – Banded back squats 4 sets of 6, light load/skinny bands, speed focus, rest 2 min 135 C – … Continue reading →

3/3 AM 2 sets: 800m Run @ low effort 200m Run @ 1mile goal pace 600m Run @ low effort 200m Run @ 1mile goal pace 400m Run @ low effort 200m Run @ 1mile goal pace rest as needed … Continue reading →

2/28/2020 1min Ski 1min Run 1min Bike 1min Row x3 @ easy effort with full inhale/exhale on each breath – focusing on deep diaphragmatic breaths Done – used concept 2 bike as was easier in the room set up with … Continue reading →

AM Clean complex for max load, 8 min window Squat clean x 1/Hang squat clean x 3 260 – went for 275, got the first hang squat clean and lost the 2nd one forward…..the clock forced me into the lift … Continue reading →

AM 10 min window (2 scores) 2k row AMRAP burpees over erg in remaining time 7:09.6 & 35 On the row….this was right about where I had mentally set my goal. I came out a little hot and realized I … Continue reading →

3 rounds for time 10 squat snatches @ 135lbs 20 kipping HSPU 80 double unders 11:55 – I had a good plan going into this and was trying to think where I could take risks here and backup plans in … Continue reading →