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...
by Colin | Dec 20, 2015 | Blog / Workouts
A. Turkish get-up – Take 10 minutes to work up to a heavy single rep on each side. The weight only counts if you do it with both arms. B. Back for another year… 12 Days of Christmas: 1 handstand push-up (or scaled equivalent) 2 toes to bar 3 pull-ups 4...
by Colin | Dec 18, 2015 | Blog / Workouts
A. Deadlift – 3×5@80%. B. For time: 30 push-ups (scale as needed) 5 rounds of: 1 lap overhead plate lunges (45/25), 3 laps farmer’s carry (2 DBs or KBs) (70+/44+) Then: 20 push-ups.
