The image below, represents a hierarchy of health starting with nutrition as the foundation of fitness and health. A good diet is one that is filled with high quality calories/nutrient dense foods, with the appropriate balance of of macro and micro […]
Progress in our new home is going great! Bathrooms are finished to include the plumbing final. Got the Wallball lines painted (9, 10, and 11 foot marks) and the first section of the Pullup rig in place. Our 4:30 pm […]
Tuesday’s Training Intent: – Strength: All work should be challenging today. Have a spotter for your DB Floor Press as you’ll likely need help getting into place. – Metcon: One athlete will complete a full round of 250m Row/10 Burpees over the […]
Monday’s Training Intent: – Strength: Work up to a heavy cluster set of Power Snatch. The purpose of cluster sets is to use intra-set rest to ensure we are recovered before each effort. This allows us to refine technique and work […]
Friday’s Training Intent: – Strength: Final week of Speed Work, but this week we’ll switch to 3-speed sets with close grip bench and 3 “heavier” sets. These heavier sets should not be maximal and feel smooth. – Metcon: Today’s piece should be […]
Good read from the CrossFit Journal: Change Your Life in 24 Hours Thursday’s Training Intent: – Strength: Final week of Front Squat/Sumo Deadlift. Loading today may be a little slower than last week, but overall you should still be able to […]
We had a great time today with the kids class. Next one will be next week, Monday the 16th at 3:30. Tuesday’s Training Intent: – Strength: Take 5 sets to build to a heavy weighted close grip chin-up and Bar dip […]
Shout out to Kelsey and Jeff P. who went to Amarillo this past weekend to compete and raise funds for Mission 2540 the Feed, Clothe, Love (and Lift) event. Even Froning’s sweaty workout shirt went for top dollar to rasise funds as […]
Friday’s Metcon “Johnny Cash” had me thinking of his song Ring of Fire remade by Social Distortion here. Saturday’s Training Intent: – Metcon: Today’s Metcon has a little bit different twist. You’ll be working in teams of 4, but all athletes […]
New benchmark WOD on deck. Looks like a good one so choose your weights wisely to finish within the time cap. Friday’s Training Intent: – Strength: Week 2 of Speed Bench Work. Your weight should be exactly the same as last […]
Thursday’s Training Intent: – Strength: Week 2 of Dynamic Effort work with Front Squat and Sumo Deadlift. Your weights this week should only be slightly heavier, but all sets should be fast and done every 45-60s. This work should be challenging […]
Tuesday’s Training Intent: – Strength: Repetition work today for the upper-body. All sets should be challenging, but execution should be perfect. Superset both movements resting 45s between each movement until you’ve done 4 total sets of each. – Metcon: Chipper today that […]
Hope everyone had a great Easter. Monday’s Training Intent: – Strength: Today we are using accommodating resistance for a Conventional Deadlift max. AR forces us to be aggressive through full ROM. Be aggressive and shoot for 80% of your current 1RM […]
Unfortunately the Open is over 🙁 We have this awesome partner WOD we did last December to keep the fun going? Saturday’s Training Intent: – Metcon: Today’s workout is a great chance for you to communicate with your partner as strategy […]
Lot’s of strength and lot’s of toes to bar today. Way to hang on to that bar and miss those burpees! We will be wrapping up this week with some more solid barbell strength with this combo of bench press. […]
Thursday’s Training Intent: – Strength: Speed Front Squats/Sumo Deadlifts today. Both should only take about 3 sets of warm-up. We will go right from Front Squats to Sumo Deadlifts today. These sets should be fast/efficient and will be done EMOM style […]
Hanging out with friends and watching Redeemed and Dominant. What better way to wrap up 18.5 🙂 Wednesday’s Training Intent: – GPP: Pacing for today should be around 80% as there will be enough recovery between efforts to sustain that pace. […]
It’s amazing the number of great people in my life that I wouldn’t have ever met if it wasn’t for CrossFit. Tuesday’s Training Intent: – Strength: Build to a 1RM Jerk from a rack. You can use whatever style you’re most […]
CrossFit is a common thread that binds uncommon lives; we are part of something larger. We are a part of a community where everyone had to start with one kipping pull-up, one burpee and one back squat. We are a […]
Progress in the new place 🙂 Last Open workout = Party Fo Sho 🙂 Bring a dish for the potluck directly after the last heat. Yep yep this is a good one! Whether you have chest to bar pull-ups or […]