Week of Feb 4-10

Sunday, Feb 4, 2018 7 AM Mindful Lifting 8 AM Conditioning Monday, Feb 5, 2018 Warmup (15 min): 3×15 @moderate pace Ring Rows, Situps, Broken Table/Side, Box Jumps/Stepups Strength (30 min): Box Squat, work to heavy triple 50×5, 60×4, 70×3, 3-5...

Kentucky Fried Beginner’s Mind

Got your attention, didn’t I? As I am fond of telling everyone within earshot, I enjoy professional wrestling.  Grew up on it, never strayed too far from it, and also am still capable of forming complete sentences.  Sometimes too many at once, actually. The...

Sharpen Your Stick

“The more I know, the less I understand.”  That’s a line from an old Don Henley song.  Sometimes that hits me hard, although I’d make one change–I’d switch the placement of ‘know’ and ‘understand.’  Because...

Why Do We Never Get The Question

Owning a CrossFit gym can be a confounding endeavor, conversationally speaking.  This becomes especially apparent every January. “Lots of new folks in the gym?” Sometimes there are. And sometimes, like this year, there aren’t. But that’s okay....

Week of November 6-11

Monday, November 6, 2017–Back to Basics Day Warmup (10 min): Squat Therapy 3×5 Strength/Technique (30 min): Squat 40, 50, 60, 65, 65% x 5, 50 % x 8-12 Work Depth and Power out of the bottom *Level 1 5×5 Between Sets: Pick 2 exercises from below each...

Thank You Neal

Neal… Thank you from the bottom of my heart for everything you did for me. From letting my membership float when I was laid off to always–every single fucking second I was in there–expecting my best. Demanding my best, even at 6 in the morning. Even...