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...
by Colin | Sep 7, 2017 | Blog / Workouts
A. Tempo deadlift – 5×3 @ 51X1 tempo (5 sec negative, 1 sec in bottom, eXplode up, 1 sec at top). Increase weight 5-10 lbs (if your max is under 200 lbs), or 10-15 lbs (if your max is 200+ lbs). You should be at about 78% by now. Use an overhand grip as...
by Colin | Sep 6, 2017 | Blog / Workouts
A. Press – 6×2@87%. B. For time: Row 500 m 50 Russian KB swings (70/44) 40 pull-ups 50 KB deadlifts (same KB) 40 toes-to-bar 50 air squats (may be scaled up to goblet squats) 40 push-ups 250 single skips. Compare to Dec 7 2016, June 6 2016, Dec 31...
