Week of March 27-April 1

Monday, March 27, 2017 Warmup (10 min): 3×5 squat therapy–goblet, bar, pole, wall Skill/Practice (10 min): Spotting Max Effort/Benchmark (40 min): Squat for 1 rep max Start with 50×5, 60×4, 70×3, 80×2, 90×1 and then go up in...

Joy

I bought a “Joy” decal for the gym a few years ago at Christmas time.  I haven’t had the heart to take it down, but then again I haven’t had the reason.  Joy is the goal.  It took me sixteen hours to find this out again: 4 PM Friday:...

Transformation Thursday

My CrossFit journey started in the summer of 2016. On a hike up Mt. Washington, something I have done many times in my life, I was struck by how fatigued I was. I was 55, but hey, I felt like I was in good shape and shouldn’t have been so physically challenged by this...

Week of March 21-25

Wednesday, March 22, 2017 Warmup (10 min): Coach’s Choice–Shoulder Skill Work (10 min): 3 rounds 6-10 supine ring rows 8-12 DB rows Strength/Hypertrophy (20 min): 3 rounds of Push/Press/Bench 50-60% x 8-12 reps DB Curls 8-12 reps Battle Ropes, :20 max...

Week of March 13-18

Monday, March 13, 2017 Warmup (10 min): 1) Simple 7, 2) Row 1K or Bike 3 min, 3) Simple 7 AGAIN Skill Work (5 min): Accumulate 10-15 ring rows w/3 second pause at top Squat Work (25 min): Work walkout, breath, and brace 1) 6 sets of 2 singles at 50-60% 2) 1 set of 2...