$350

Three hundred and fifty dollars.  A car payment.  A couple weeks’ worth of groceries.  A few months at a CrossFit gym.  A one year contract at a fitness center.  Three pairs of weightlifting shoes.  The shipping on five or six Prowlers.  Three hundred and fifty...

The Injury Question

Warmup: V 3.4 Strength: Press 50, 60, 70, 80, 90% (all x3 except last set for 3+) 7 min test: 200m farmer’s carry, two 40-yard jogs, two 40-yard sprints, 200m farmer’s carry Assistance/Recovery: 100 Band Pullaparts over the course of the hour Ab Work:...

Restless But Patient

Jeez, some days everything comes together and you get to string a few blog posts into one. So tonight we will be saying goodbye (or really, “see you sometime soon, we hope”) to B-Mac and Ann, whose awesome new house is a little too far away for regular...

Sandy Koufax

Warmup: 3.4 Strength: Squat 40, 55% x 5, 70, 80, 90% x 3, 3, 3+ Assistance: DB Lunge or Bulgarian Split Squat w/partner Sets of 10 (5/leg), partner does situps Conditioning: “10cc vs. The Troggs” 20-15-10 Pushups (Chest to Deck, Whatever It Takes) KB/DB...

The Quick and The Dead

Warmup: V3.4 Strength (35 min): Deadlift–40, 50, 65, 75, 85% x 5 (5+ on 85%) *Use new training max. If you got less than 1 rep on your 95% set last month, drop training max by 10% If you got 1-5 reps on your 95% set, add 5 lbs or 5% to training max (whichever # is...