Archives


Monday – 160425

Greg Schmidt Greg’s one of those guys – you know the type: got all the cool toys, devlishly handsome like George Clooney, beastly strong, etc… But most importantly, he’s about the most kind-hearted and humble individual you will ever meet….

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Wednesday – 160420

Adam Erickson I love sleds because they are blind to size, skill, strength, and really everything other than your determination to give it hell. They reduce grown men to their knees. Good shot here, Kaitlyn. Warmup Spealler Warmup Run 200m…

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Thursday – 160407

This is Maddie. Maddie is working on her L-Pullup during the CrossFit Warmup. Maddie is awesome. (Like her mommy.) Be like Maddie. Warmup Spealler Warmup Run 200m Gymnastics Work Strength Good Mornings 5×10 @ 30% of 1 RM Partner WOD…

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Tuesday – 160405

Caitlyn Powell I’ve shared this before, but THIS IS A SUPER HANDY RESOURCE when it comes to assessing your current skill level(s) as an athlete and setting new goals. Give it a look, set some goals, and put your CrossFit…

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Saturday – 160326

Warmup Spealler CFWU WOD “Filthy 50” For time: 50 Box jump, 24 inch box 50 Jumping pull-ups 50 Kettlebell swings, 1 pood Walking Lunge, 50 steps 50 Knees to elbows 50 Push press, 45 pounds 50 Back extensions 50 Wall…

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Tuesday – 160322

Me and Rob, c. December 2013. I didn’t get the chance to update the blog with a photo and a fun little write-up today because I was tied up beating Rob in another Open workout. That being the case, here’s…

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Monday – 160321

Steve Allbright Steve always seems to have a look of determination on his face in all of his photos. Warmup Spealler CFWU Strength Back Squat 10 x 3 @ 85% +5-10lbs Workout of the Day “Good Ol’ Chuck Carswell” 5…

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Saturday – 160319

Mikko Salo – 2009 CrossFit Games Champion Warmup Spealler Warmup Crossfit Warmup Chipper WOD From the 2009 CrossFit Games, for time: 15 barbells cleans (155/105) 30 toes to bar 30 box jumps (24″/20″) 15 muscle-ups (10 muscle-ups females) 30 dumbell…

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Tuesday – 160315

Mike Pratt We’re not benching tomorrow, but I am. And Mike Pratt is my spirit animal. Warmup Spealler CFWU Barbell Gymnastics 10min EMOM 3 Snatch *Weight should be heavier than your “Isabel” weight. Workout of the Day 50 double unders…

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Tuesday – 160301

Christie and Frank Generally, when I teach athletes how to link Toes to Bar together, I focus on generating a coordinated kip. It’s harder to do if your toes have to go ALL the way up to the bar for…

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