Archives


Tuesday – 150224

The Novotney Family Every now and again it’s helpful for me to get knocked straight back on my heels to realize there’s more to life than a 400lbs Deadlift or a new one-rep-max Back Squat. The Novotney Family is healthy…

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Monday – 140728

Henry Novotney Henry’s Goals: Run fast Lift Heavy Play with Monster Trucks Become a Big Brother! (February, 2015) Warmup 5 Minute Spealler Warmup Shuttle Run 1 Round CF Warmup Shuttle Run Double Under/Row/Mobility Strength Back Squat* 3-3-3+ 90%(70-80-90%) WOD 3…

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Friday – 140530

Kenny Hinrichsen: Architect and Super-Dad by day, one hell of a CrossFitter by night. Kenny’s only been with us for a couple of weeks now, but let me tell you some things that I’ve learned so far: He’s a former…

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Wednesday – 131218

Bekah Sciaroni: Mother of six, Olympic Weightlifter. Bekah’s been at CrossFit 314 for just over a year. You can read  her reflection on her experience here and listen to her talk about her first weightlifting meet here. Warmup CrossFit Warmup 3…

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Wednesday – 131127

Dan Howard – Weighted Ring Pushup CrossFit 314 Podcast #9 – Ben “The PR Killer” Marsh Warmup CrossFit Warmup 3 Rounds of 10 Skill Ring Work Skin the Cat Lever Iron Cross progressions WOD 10-1 Jumping Lunge Wall Ball 1-10…

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Tuesday – 131112

Guess who’s turning 31? Hint: it’s not Harper. Warmup Put on Knee Sleeves Load a racked barbell to 225lbs Squat it for a rep or two Add a Wheel or Two Squat it Skill Rope Climbs Handstands for rope climb…

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Wednesday – 131009

Eye of the Tiger, baby. (Pun intended. You see what I did there, right?) Warmup CrossFit Warmup 3 Rounds of 10 Strength Front Squat 4 x 3 WOD Main Site – 130902 3 Rounds for Time 500m Row* 12 Body…

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Tuesday – 130903

Sorry for the late post. I lost my head what with all the goings-on this weekend. Please enjoy this picture of Liz and Brad Vansickle’s beautiful daughter, Allison, whose wedding I officiated this weekend. Warmup CrossFit Warmup 3 Rounds of…

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Thursday – 130815

Please try to look as adorable as Ava during today’s burpees. Warmup CrossFit Warmup 3 Rounds of 10 Strength/Skill Turkish Getup WOD Each Station is a 3min AMRAP There is a 1min rest between each station #1 – Double Unders…

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Saturday – 130727

If you do not have a twin brother that is approximately your Body Weight, you may opt to use a loaded barbell instead. Warmup Crossfit Warmup 3 Rounds of 10 Sub Pushups for Dips Add Double Under WOD From Main…

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