El Nino

Warmup: V 3.4 Chalk: Deadlift, How to Be Eccentric Strength: Deadlift Men work to 75% x 3, 80% x 3-5, 60% x 8-12 Women work to 70% x  3 x 2, 80% x 2 x 2 Assistance: Hanging Leg/Knee Raises, 3-5 sets of 5-10 Conditioning: “The Nine” 3 KB swings, 1 pushup 3...

IRON CLAW WEDNESDAY

Warmup: V 3.4 Skill/Extended WU:Barbell Complex Strength: Press Men work to 75% x 5, 80% x 4-6, 60% x 8-12 Women work to 75% x 5 x 3 Assistance and Conditioning: The Iron Claw 8 minute AMRepsAP of… 1 Barbell Complex @8 reps (95/65/35) 150m Farmer’s Carry...

Sending The Right Message

As happens occasionally, last week I was introduced by a old friend to a new friend in my capacity as a CrossFit gym owner.  And as happens almost as often, I got the stinkeye from one of my new pals.  “Oh, I would NEVER do CrossFit.  Are you kidding me?”...

Tricked Out Tuesday

Warmup: V 3.4 Chalk: Overhead Squat Skill: Snatch–Pocket and Hang Speed/Power: 7 rounds of… 2 Snatches (work up to 80%) 5-12 Situps 5-12 Pushups Mobility: 10 min roll &...

Chicago Transit Authority

Warmup: V 3.4 Chalk: Unracking Weight Strength: Squat Men work to 75% x 5, 80% x 3+, 60% x 12 Women work to 70% x 5 x 2, 75% x 5-8 Assistance (Btw Sets): Ab work: Hollow Rocks, 3-5 sets of 10 Upper Back: DB Rows, 3-5 sets of 10 Conditioning: Sprint Sets of...