Monthly Archives: May 2018

PREPARATION: Row 500m 10 Good Mornings with 65/45 10 Top-down RDL with light weight 8 High Pulls with weight ^ STRENGTH: Deadlifts as follows:  Set 1 –  5 reps @ 65% Set 2 – 3 reps @ 75% Set 3 … Continue reading →

Jake Burke embodies this quote from Bedros Keuilian PREPARATION: Row 5oom 10 Power Clean with bar 8 Hang Squat Clean with bar 6 Squat Clean with bar 4 Squat Clean Thrusters 2 Split Jerk STRENGTH: Every 2 minutes, for 16 … Continue reading →

PREPARATION: Row for 4 minutes Snatch Barbell Warm-Up – 5 reps of each with bar Snatch-Grip RDL Snatch Pull from Below Knee Muscle-Snatch Overhead Squat Snatch Push Press Drop Snatch Hang Power Snatch Snatch from Below Knee STRENGTH: EMOM, for … Continue reading →

Great crew on Saturday!! It was great to meet Jake and Joe:) The DicFit crew would also like to wish Cody all of the success int he world as he starts his new gig as a Forestry Technician in Williams … Continue reading →

PREPARATION: Row 500m 10 Single Leg Deadlifts 10 Shoulder Taps 10 Opposite Toe Touches STRENGTH: Deadlift as follows: 6 reps @ 70% 4 reps @ 77.5% 2 reps @ 82.5% 6 reps @ 72.5% 4 reps @ 82.5%% 2 reps … Continue reading →

PREPARATION: https://journal.crossfit.com/article/competitor-s-course-snatch-warm-up STRENGTH: PART A> 5 sets of  3 reps of Hang Power Snatch  start @ 50% and build very conservatively and then, complete for time: 5 Snatches @ 60% of 1-RM 5 Snatches @ 70%  5 Snatches @ 75%  … Continue reading →

PREPARATION: 2 rounds of: 250m Row 8 DBell Hang Cleans 8 KB Snatch (each hand) STRENGTH: Every 2 minutes, for 20 minutes (10 sets), Clean as follows: *Sets 1-2 = 3 reps @ 60% *Sets 3-4 = 2 reps @ … Continue reading →

Finn Barry seeks discomfort… PREPARATION: Row/Ski/Airdyne 20 Calories 10 steps of X-Band Walks (Laterally) 10 Cossack Squats with plate out front 10 Jumping Prisoner Squats 10 Single-Leg Glute Bridge (5L/5R)  Pigeon Hip Opener on a box (1 minute each side) … Continue reading →

Throwback Friday…. PREPARATION: Row 200m @ Rate 24; Row 100m @ Rate 26; Row 200m @ Rate 28 2 sets of 10 reps of One Arm DB Bench Press 2 set of 10 reps of Tricep Rope Push Downs STRENGTH: … Continue reading →

PREPARATION: Row 500m 10 reps of Double KB Sit Up to Overhead crouch to Downward Dog to Cobra and reverse STRENGTH:  Deadlift as follows: 1 set of 8 reps @ 50% 1 set of 5 reps @ 60% 1 set … Continue reading →