One Toke Over The Line

*Add 10 lbs to your squat and deadlift max from last month if you were hitting your reps on the last set each week; add 5 lbs to your press/push/bench max if you were hitting your reps on the last set each week. Monday, December 29, 2014 Warmup (10 min) Strength (30...

Your Dreams Were Your Ticket Out

Monday, December 22, 2014 Warmup (10 min) Strength 1 (15 min): Squat Deload 3×5 @50% Strength 2 (15 min): Press/Push Press/Bench Deload 3×5 @50% Between Sets—New Movement Practice Battle Ropes, Sandbag Clean and Press, Sandbag Squat, Medball loads or...

Lynne’s Story

Tattoos Not Required*: The Woodshed (or, The story of How I Became – In My Own Mind, At Least – an Athlete) I don’t remember the actual date, but sometime in 2008-2009, I began reading about this CrossFit thing; this new way to exercise. Yes, that’s right, I called it...

I’ve Got You, And That’s All I Want

Monday, December 15, 2014 Warmup (10 min) Skill/Safety (5 min): Spotting Heavy Sets Strength (30 min): Squat Empty, 55, 65, 75 % x 5, 80% x 3, 85% x 1+ Correctives/Movement: 2 of 3: Goblet Squat w/5 sec stretch@bottom, 5 reps; Piriformis Stretch, 30 sec/side; Belly...

Jenny Jenny Who Can I Turn To?

Monday, December 8, 2014 Warmup (10 min): Empty bar complexes, line movement Strength (30 min): Squat Empty bar, 55%, 65%, 70%, 75% for 3, 80% for 3+ Correctives/Movement: Choose 2 of 3: over and under fence (1 length each); 10 fire hydrants/leg; 10 broken tables/side...