Monthly Archives: August 2015

Monday, August 31 Gym Open @ 5:20pm

PREPARATION: EMOM for 5 minutes of: 10 KB Swings 8 Goblet Squats 6 Sit Ups STRENGTH: Every 3 minutes for 15 minutes (5 sets) perform as follows: Set 1: 3 reps of Front Squats @ 65% Set 2: 2 reps … Continue reading

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Friday, August 28 Gym Open @ 6:20am

PREPARATION: 10 Good Mornings 1 minute Pull Up Bar hold 20 Hollow Rocks STRENGTH: 1 set of 10 reps of Deadlift @ 40% 1 set of 8 reps @ 50% 6 sets of 3 reps heavier each set Met-Con WOD: … Continue reading

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Thursday, August 27 Gym Open @ 6:20am

http://www.crossfitinvictus.com/blog/there-is-no-hiding-in-the-world-of-crossfit/ PREPARATION: 10 Shoulder dislocates 10 Wall Slides 10 Scap Push Ups STRENGTH: 1 set of 10 reps of Bench Press @ 40% 1 set of 8 reps @ 50% 6 sets of 3 reps Heavier each set (start @ … Continue reading

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Wednesday, August 26 Gym Open @ 6:20am

I would like to thank the crew for letting me get almost two weeks away with my family in Mexico – it was an exceptionally tremendous time! I only gained 10 pounds… Consider the following quote on the Travis County … Continue reading

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Thursday, August 13 Gym Open @ 6:20am

WE all need to read this brilliant post from my esteemed colleague, Justin Farina. It is so well laid out! https://liftsarnia.wordpress.com/2015/08/12/approach-part-2/ PREPARATION: Crossover Symmetry action – scapular retraction Face Pulls Bar Push Ups STRENGTH: take 20 minutes to establish a … Continue reading

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Wednesday, August 12 Gym Open @ 6:15am

And so the pendulum swings. “Stimulate, don’t annihilate”, “Any fool can tire someone out, the goal is to make them better”, etc. etc. Yes, true, all well and good. Still no excuse to train like a wuss. Adaptation requires pushing … Continue reading

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Tuesday, August 11 Gym Open @ 5:30pm

From the files of Strengthadopolis: There are three basic ways you can handle working out when you’re really tired: 1) Train as hard and with as much weight/volume as you normally do in spite of how things feel or how … Continue reading

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