by Colin | Dec 28, 2015 | Blog / Workouts
In preparation for some new PRs, the PR board has been erased. If you need anything from it (you shouldn’t, because you’re writing all your workouts and lifts down… right?), here’s the last known photo of the board. A. CrossFit Total –...
by Colin | Dec 27, 2015 | Blog / Workouts
I trust everyone has a great Christmas celebration, and you’re ready to hit the gym again! We will be doing the CrossFit Total (1 rep max back squat, press, deadlift) tomorrow, just as a heads up. A. Snatch balance – Take 5-7 minutes to work up to a...
by Colin | Dec 23, 2015 | Blog / Workouts
A. Deadlift – 3×3@85%. B. Strict press – 5×2 (increase weight from last week). C. Alternating with a partner: 4 rounds each of: 1 minute max calories on the bike or rower, rest 2 minutes. i.e. 0:00-1:00 – partner 1 works 1:00(ish)-2:00(ish)...
by Colin | Dec 22, 2015 | Blog / Workouts
A. Back squat – 3×2@88%, 2×6@78%. B. Pull-up “Annie”, for time: 50-40-30-20-10 double-unders, alternating with: 25-20-15-10-5 pull-ups. C. 3×60 tuck rocks. Just to be clear on the progressions for these, if you are able to easily...
by Colin | Dec 21, 2015 | Blog / Workouts
A. Handstand practice – Hollow hold practice (on floor, then in top of wall walk), 3 sets of 10-20 shoulder touches per arm, then 3 max effort handstand holds (ideally facing wall, so you maintain a tight bodyline). B. With a partner: 5 rounds of: Row 1 minute...
