TODAY’S WORKOUT Strength: Strict Shoulder Press 4 sets of 6-10 reps on 2 min Workout: (scale as needed) 3 Clean & Jerks (155/105/80 lbs) 200m Run 5 rounds for time 15 min CAP MEMBER FEEDBACK “Hi Patrick, I wanted to share with you that last February (2010) is when I had pulled my back out...Read More
TODAY’S WORKOUT Skill: Pistols (or a scaled version) 3-5 sets of 10 reps per leg Workout: (scale as needed) 75 Air Squats 50 Pull-ups 25 Sit-ups 50 Air Squats 50 Pull-ups 50 Sit-ups 25 Air Squats 50 Pull-ups 75 Sit-ups For time, 30 min CAP *If unable to do unassisted pull-ups then substitute vertical rows....Read More
TODAY’S WORKOUT: Strength: (Building strength: week 6 of 6, re-testing week) Power Clean 5x1RM (1.1.1.1.1) Workout: 21 R-Arm DB Push-Press (45/30lbs) 50 ft. R-Arm DB Walking Lunge (45/30lbs) 21 L-Arm DB Push-Press 50 ft. L-Arm DB Walking Lunge 18 R-Arm DB Push-Press 50 ft. R-Arm DB Walking Lunge 18 L-Arm DB Push-Press 50 ft. L-Arm DB...Read More
TODAY’S WORKOUT: Strength: (Building strength: week 6 of 6, re-testing week) Back Squat 5x1RM (1.1.1.1.1) Workout: “TABATA” Air Squat Pull-up Box Jump Push-up D-Under Sit-up UPCOMING EVENTS: CrossFit Games Open – WOD #2 The 2nd WOD of the 2011 CrossFit Games Open is as follows. 9 Deadlifts (155/100) 12 Push-ups 15 Box...Read More
TODAY’S WORKOUT: Strength: (Building strength: week 6 of 6, re-testing week) Push Jerk 5x1RM (1.1.1.1.1) Workout: 3 Burpees 5 Push Presses (115/80 lbs) 7 Foot-2-Bars 12 min AMRAP UPCOMING EVENTS: CrossFit Games Open – WOD #2 The 2nd WOD of the 2011 CrossFit Games Open is as follows. 9 Deadlifts (155/100)...Read More
Today’s Workout: Strength: (Building strength: week 6 of 6, re-testing week) Dead Lift 5x1RM (1.1.1.1.1) Workout: (Compliments of CFNE) “Sugar Daddy” 21 Deadlifts (225/155) 400m Run 15 Deadlifts (225/155) 400m Run 9 Deadlifts (225/155) 400m Run Upcoming Events: CrossFit Games Open – WOD #2 Announcement – Tonight at 8pm! APRIL 2011 Athlete of the Month! Due...Read More
Today’s Workout: Strength: (Building strength: week 5 of 6) A). Power Clean 5x3RM (3.3.3.3.3) or B). Overhead Squat 5x3RM (3.3.3.3.3) Workout: A). “Elizabeth” Power Clean (135/95) Ring Dip (sub Chest to Floor Push-ups if unable to do ring dip, no bands) 21-15-9 or B). Option 2 Overhead Squat (95/65) Pull-ups 21-15-9 Member...Read More
Today’s Workout: Strength: (Building strength: week 5 of 6) Push-Jerk 5x3Rm (3.3.3.3.3) Workout: 50 Box Jumps 50 Wall Balls 50 Sit-ups 50 Pull-ups 50 D-Unders *3 burpees on the minute every minute. Member Feedback! “I’m in Toronto, CA for business and asked Nick for some training exercises while I’m gone for 3...Read More
Maggie’s double-unders Today’s Workout: Strength: (Building strength: week 5 of 6) Deadlift 5x3Rm (3.3.3.3.3) Workout: 20 KBS (53/36) 20 Push-ups 20 Double Unders 20 Min AMRAP APRIL Upcoming Events: POSE Running Clinic – 4/2/11 Discover the proven formula for fast, efficient and effortless running technique used by the most accomplished and successful runners and athletes...Read More
