Archives


Wednesday – 160427

Ladies Night, 2016 I’m still awaiting pics from the last ladies outing to Urban Chestnut. Is it safe to assume that there were pushup pyramids, squares and stacks? And to Sara, Beth and Meg: strong hollow body positions from each…

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Thursday – 160421

Frank Merz I have seen many an athlete at our gym get their first muscle up, or deadlift 300/400/500+ pounds for the first time, or make a national-qualifying total in both Olympic Lifting and Powerlifting. But earlier this week, I…

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Tuesday – 160308

Will Grumke So. This is an excellent picture. Will, your gigantic pecs aside, you are one of the most supreme athletes and humans that I know. You are driven, humble, and willing to put in the work, whatever it takes….

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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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Monday – 160215

Brit Storandt I have literally never seen Brit not smiling. Ever. Warmup Spealler CFWU Strength Back Squat 5×4 @ 80% + 5-10lb WOD 15-12-9-6-3 Chest to Bar Pullups Overhead Squats 115/75

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Saturday – 160130

Megan Bryant As long as we’re on the “Small but Mighty” category… Warmup Spealler Warmup SKIP CrossFit Warmup Monster Mash CrossFit Linchpin Test 7 4 Rounds for Time: 4 Power Clean 205/145 4 Front Squat 4 Shoulder to Overhead For…

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Thursday – 160128

Mike Pratt Mike is a man of few words when he’s in the gym. So I’m just going to let this photo speak for itself. Warmup Spealler Warmup CrossFit Warmup Strength 3-Position Snatch + Overhead Squat Exercise Stuff “A Little…

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Thursday – 160121

Dan Maners I think Dan is more or less the male equivalent of Laura O, the Silent Assassin. He casually squats 400lbs in a pair of sneaks, and regularly posts Rx performances that place him at the top of the…

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Saturday – 160109

Warmup Spealler Warmup CrossFit Warmup WOD 21-15-9 OHS 95/65 Burpee Rest 4 Minutes 50 Calorie Row 50 Strict Press 75/45 Rest 4 Minutes 30-20-10 Box Jump 24/20 Deadlift 135/95

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Wednesday – 160106

5pm Class But. But…WE JUST RAN YESTERDAY?!?! N.B. – If I’m not mistaken, there are 16 314’ers to be identified in this rather tricky photo. I’ll give out 10 Super Special Bonus Points each, and 50 if you can identify…

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