Thursday 1-17-13
Iris and Richie have been very dedicated over the last few years. Only a handful of people have made all the transitions with CFW (and BFC). If you’re one of them give yourself a pat…
What’s The Difference
An alternate title to this post could be- How To Get Started With CrossFit Training. But, all you long timers should stick around to read the end. What’s the difference between you and the top…
Tuesday 1-15-13
Seriously, watch the Bones Brigade Autobiography. It’s currently on Netflix. Strength 1a) Weighted Pull Up 1-1-1-1-1 (or 3-3-3-3-3 strict/banded pull ups) 1b) 25 Push Ups x5 Alternate between weighted pull ups (or strict/banded pull ups)…
What’s On Our Plate
OMG! OMG! OMG! You need to make these muffins. Like yesterday! Seriously, they are good. They can definitely satisfy a sweet tooth and fill you up at the same time. Grab one along with some…
Monday 1-14-13
Overhead Squat 3-3-3-3-3 After a sufficient warm up, perform these 3s at a heavy effort (for you). For example, more like- 135/145/155/165/165. Rather than- 95/115/135/155/165. In other words, use your warm up time to do…
Friday 1-11-13
Deadlift H3 Work up to a heavy 3 rep deadlift- NOT a 3RM. ___ For total working time: 50 Double Unders Rest 1 Minute 50 Russian KBS (53/35#) Rest 1 Minute 50 Double Unders