October 2, 2014

Workout of the Day

DE Lower Body

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CrossFit Games Open Event 14.4
Complete as many rounds and reps as possible in 14 minutes of:
Row 60 Calories
50 Toes to Bar
40 Wall Ball Shots (20/14 lb)
30 Cleans (135/95 lb)
20 Muscle-Ups

Shoulder Stabilization Exercise…

    Workout of the Day A. Take 10-12 minutes to practice three gymnastics skills of your choice.Options include, but are not limited to – Pistols, Handstand Push-Ups, Wall Climbs, Kipping Pull-Ups, Butterfly Pull-Ups, Muscle-Ups, L-Sits, Toes to Bar, etc… B. Seven rounds for time of: 7 Handstand Push-Ups 7 Burpees 7 Ring Dips 7 [...]

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Septemeber 30, 2014

Workout of the Day A.  ME Upper Body B. On the minute, every minute, for 12 minutes: 20 Double-Unders + Max Reps Push-Ups (Be smart here!!! The goal is max number of push-ups completed at the end of the 12 minutes, but consider how many you want to complete in each minute – exhausting yourself [...]

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Recovery Tips and Tricks…

I am sitting on a train on the way to Milan, Italy, to teach a CrossFit Powerlifting Trainer Course. It has made me think about many of the common mistakes people make when traveling that affect their recovery. Remember, for every action there is a reaction. When traveling, you are often sitting for long periods [...]

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September 27, 2014

Workout of the Day A. In teams of three, complete as many rounds and reps as possible in 13 minutes of: Wall Ball Shots x 10 reps Box Jump Overs x 10 reps Rest EXACTLY five minutes, and then: B. In teams of three, complete as many rounds as possible in 13 minutes of: Pull-Ups [...]

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Why Box Squat?

  Workout of the Day A. DE Upper Body B. Complete as many rounds and reps as possible in 7 minutes of: 40 Double-Unders 20/15 Hand-Release Push-Ups Rest 7 minutes Complete as many rounds and reps as possible in 7 minutes of: 20 Box Jumps (24″/20″) 10/5 Ring Dips

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September 25, 2014

Workout of the Day A. DE Lower Body B. “Lucky Sevens” Complete as many rounds and reps as possible in 7 minutes of: 7 Box Jumps (24″/18″) 7 Burpees 7 Kettlebell Swings (24/16 kg)

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September 24, 2014

Workout of the Day A. Take approximately 10-12 minutes to work up to approximately 85% of your 1-RM Deadlift B. Every four minutes, for a total of five sets, complete the following as quickly as possible: Deadlift x 3 reps (use approximately 85% of your 1-RM) Toes to Bar x 6 reps Sprint 200 Meters [...]

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September 23, 2014

Workout of the Day A. Strict Press 1-RM, B. Three rounds for time of: 135/95 lbs Thrusters x 10 reps 32/24 kg Kettlebell Swings x 15 reps Pull-Ups x 20 reps

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Leadership from the Laugh Track…

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Who doesn’t love Jimmy Fallon? The Saturday Night Live comedian just transferred his talents to the Tonight Show, and while he’s known for his laugh-inducing antics, Fallon’s smooth operation of his new gig makes him a leading legend—or at least a guy to take a few cues from! The Tonight Show has been a staple [...]

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