Monthly Archives: January 2014

Friday, January 31

For the record, only Jackson Glover and I are signed up for the CrossFit Games Open… I am challenging all of you to cough up $20 and sign up! You have a few more weeks to register CrossFit Closer in … Continue reading

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Wednesday, January 29

STRENGTH: 4 sets of 8 reps of Back Squats @ 80% of your max 2 minutes rest between each set 10 Strict Pull ups Met-Con WOD: 21-18-15-9-6 of: Front Squats with 50% of max Farmer’s Carry with at least BW Sit … Continue reading

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Tuesday, January 28 Gym open @ 3:30pm

STRENGTH: spend 8 minutes working up to a heavy back jerk HIgh Pulls from blocks: 5 sets of 2 (add weight each time) 5 sets of 1 (add weight each time) Met-Con WOD: 15-12-9-6-3 of the following: Deadlift 225 Goblet … Continue reading

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Monday, January 27 Gym open @ 5:30 pm

http://www.marksdailyapple.com/what-is-your-inner-athlete/#axzz2rbqHDAF8 STRENGTH: superset the following: 10/8/6/4 Bench Press @ 60%/70%/80%/90% 10/8/6/4 Pendlay Rows (heavier each set) Met-Con WOD: This WOD is inspired by the upcoming Open CrossFit Games. Normally it would require one round of the following with double the … Continue reading

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Friday, January 24 Gym Open @ 6:45 am

A few days ago, I was warming up for a workout. My knees felt stiff. My shoulders felt achey. A pain in my hip started to throb. My grip felt weak. My energy level felt flat. I had no pop … Continue reading

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Thursday, January 23

Met-Con WOD: 2 rounds of the following: 6 Deadlifts @ 205 18 Wall Balls  rest 2 minutes then 2 rounds of the following: 5 Deadlifts @225 15 Wall Balls rest 2 minutes then 2 rounds of the following: 4 Deadlifts @ 245 … Continue reading

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Wednesday, January 22

STRENGTH: TBD Met-Con WOD: 3 rounds of the following: 3 STRICT Press 135 5 PUSH Press 135 10 Toes to Bar 3 STRICT Press 5 Push Press 10 Clean and Jerks 135 REST ONE MINUTE

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