Week of April 30-May 6

Sunday, April 30, 2017 7 AM Mindful Lifting, Afghan Whigs Black Love 8 AM CrossFit Class, Fight Gone Bad Monday, May 1, 2017 Warmup (10 min): McGill Big 3 demo and practice (Video here) Plyometric Work (10 min): Outdoor 3 rounds 5-10 ball slams, sprint in grass...

Week of April 24-29

Monday, April 24, 2017 Warmup (15 min): 3 rounds of 1 min per station Row/Plank/Jumprope/Bike Strength (30 min): Squat 40, 50, 60, 65, 70% x 5, 75% x 5+ *Level 1 5×5 Between Sets: Strict/Banded Pullup 3-7 reps *Rx Plus: Kipping 2-4 reps, Kip Swings 5-8 30 seconds...

Week of April 18-22

Wednesday, April 19, 2017 Warmup (10 min): Shoulder Shocker Skill/Prehab (10 min): 3 rounds of 20-30 band pullaparts, 10-15 face pulls Strength (25 min): Press/Push/Bench 50, 60, 70, 75 % 5-8 reps 10-15 ring rows, RX Plus: 3-6 strict or banded pullups–no kips...

Week of April 10-15

Monday, April 10, 2017 Warmup (10 min): Coach’s Choice–Outdoors if poss Skill Work (10 min): 3-5 rounds of 2-5 pullups or negatives 10 db rows *Level 1 no more than 5 total negatives Strength (25 min): 3-5 rounds of Squat 40, 50, 60, 70, 70% x 8-12 reps...

In the Fullness of Time

It’s been an emotional three-day baseball season so far.  Spring always gets me–there is something about the newness of things that can catalyze morbid self-reflection if I let it.  So I do my best to remember that things happen one day at a time and not...