Archives


Saturday – 160827

Best of luck to Meghan, Dani, Preston, and Drew who will be competing at G3 this weekend. Stop by Chaifetz if you’re in the area to cheer them on. For tickets and heat info, check out the FB page. Warmup…

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Friday – 160812

Sometimes, I program a workout with a specific athlete in mind. Or I just try to guess how an athlete will do. “Hm… burpees and double unders. Who will win between Laura O and Nikki?” Or “Max deadlift. I wonder…

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Friday – 160722

Warmup Spealler Warmup CrossFit Warmup Strength 5×5 Strict Press at 5RM Weight – Push press to finish each set OR Find 5RM Strict Press Then, 4×5 Strict Press at 5RM Weight – Push press to finish each set WOD 20…

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Friday – 160617

Fernando and Steve Warmup Spealler Warmup CrossFit Warmup Strength Find 5RM Strict Press Then, 4×5 Strict Press at 5RM Weight – Push press to finish each set WOD Partner WOD 1 Mile Sled Push 135/90 OR 1 Mile Tire Sled…

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Friday – 160212

Carlos Garriga To the 100 or so ladies and gents that don’t happen to take the 6am class*, this is Carlos, and he’s a dag’gum STAPLE of the morning crew. He arrives early, stays late, and is almost more encouraging…

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Wednesday – 151028

Sarah Balza – Coach at Bare Hands CrossFit in Columbia, IL This is the most dynamite photo of an athlete at full extension during an Olympic lift that I have ever seen. Sarah, I’ve only had the pleasure of watching…

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Wednesday – 150722

Warmup Spealler CFWU WOD 200m Sled Push 225/155 or Drag 90/60 10 Rounds 5 Pullups 10 Pushups 15 Air Squats Cashout 1000m Easy Row or 800m Easy Run

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Friday – 150717

Warmup Spealler CFWU Strength Strict Press 6 x 3 @ 75% 1 x 3+ @ 75% – Use working 1 RM or 90% – Stop 2-3 reps shy of failure WOD For Time Sled Push, 50 meters Farmer’s Carry, 50…

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Thursday – 150625

Warmup Spealler CFWU Strength Deadlift 2@65% 2@72.5% 3×5@77.5% 1×5+@77.5% – Use working 1 RM or 90% – Stop 1-2 reps shy of failure WOD Partner WOD 200m Sled Push 135/90 – Low Down, High Back 30 Stone To Shoulder 145/95…

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Monday – 150427

Warmup Spealler CFWU Strength Back Squat 4×10 @ 60% 1×10+ @ 60% *Use 90% of your 1RM **Stay 2-3 reps shy of failure WOD 200m Sled Push 135/95 400m Run 50 Thrusters 95/65

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