Monthly Archives: August 2014

  http://www.maxwellsc.com/blog.cfm?blogID=125 even though it is a holiday, the gym will be open try to get in a little earlier if possible no “STRENGTH” session tonight as we are doing BASELINE (the Deadlifts will suffice…) “CrossFit Baseline”  500m Row 40 … Continue reading →

  STRENGTH: 2 reps of Rack Jerks EMOM for 10 minutes Met-Con WOD: “Double Grace” 2 rounds of: 30 reps of Clean and Jerk @135 (or scale)

STRENGTH: 5,5,3,3,2,1 reps of Bench Press 3 sets of 8 one arm Dumbbell Rows Met-Con WOD: The weight needs to be scaled properly to allow full depth on squat and then a jump that leaves the ground (of course) 5 … Continue reading →

STRENGTH: Deadlifts from deficit Snatch Met-Con WOD: 10 minute AMRAP of: 30 Double Unders 15 Power Snatch @ 65 Finisher: row 1km

STRENGTH: Hang Power Cleans 3 reps EMOM for 8 minutes increase load each round Met-Con WOD: 5 Bear Complexes and then 5 KB Swings 4 Bear Complexes and then 10 KB Swings 3 Bear Complexes and then 15 KB Swings … Continue reading →

the gym will be open at 6:30 ish:)

“Long breaks in training ruin physical fitness and athletic performance. De-adaptation inevitably takes place. De training occurs. After a prolonged period if inactivity, an athlete has to start from a decreased level of physical fitness….as in mountaineering, if you want … Continue reading →

STRENGTH: 5,5,3,3 1,1,1 Deadlifts from a deficit Met-Con WOD: 10 Deadlifts @ 185 12 KB Swings 14 Pull Ups 16 Burpees 18 Push Ups 20 Box Jumps 18 Push Ups 16 Burpees 14 Pull Ups 12 KB Swings 10 Deadlifts … Continue reading →

  STRENGTH: Squats: 1 set of 5 reps @ 45 lb bar 1 set of 5 reps @ 100 lbs 1 set of 3 reps @ 40% of your 1 rep Max plus 5 pounds from last week 1 set … Continue reading →

  Sometimes making improvements in your lifts can be as simple as a perspective change. One of the big ones that I preach has to do with any movement that is deadlifted off the ground. If I were to take … Continue reading →