by Colin | Sep 12, 2017 | Blog / Workouts
A. Pull-up technique and strength: 3 minutes of beat swing practice – If you are strong enough, add in the pull for a pull-up. If you have multiple kipping pull-ups, practice the pull to the hips for a bar muscle-up. Just a reminder that in order to do kipping...
by Colin | Sep 11, 2017 | Blog / Workouts
A. Back squat – EMOM 10×2@71%. Focus on good position, and moving the weight quickly on the way up. B. 8 minute AMRAP of: 6 DB power cleans (from floor on each rep) 12 ring push-ups Then: 2 minute AMRAP of heavy suitcase carry (single heavy DB or KB)....
by Colin | Sep 10, 2017 | Blog / Workouts
A. Find your 1 rep max press. B. “Grace” – 30 reps of clean and jerk for time at 135/95 lbs. Scale down to approximately 70% of your max clean and jerk if needed. Compare to May 13 2017, May 11 2016, June 11 2015, Dec 17 2013. C. Accumulate 2 minutes...
by Colin | Sep 9, 2017 | Blog / Workouts
A. From crossfit.com on Aug 21 2017: 5 rounds for time of: Row 500 m 15 bench presses at 135/95 (scale to 50-60% of your max bench press). B. Any core work you missed this week. If you didn’t miss any… do some again.
by Colin | Sep 8, 2017 | Blog / Workouts
A. Some gymnastics skill work, spending 5 minutes on each: Shoulder rolls (good progression here), headstands, and handstands. If you are comfortable in a headstand, get creative with your leg positions, work on different ways of entering the headstand, etc. Practice...
