Wednesday July 26th, 2017: Is It Okay to Work Out With Sore Muscles?

July 25, 2017

WARMUP Samson Stretch Pass Through’s Figure 8’s Hip Mobility Squat Therapy Shoulder Therapy Shoulder Mobility Banded Shoulder Prep Good Mornings-15 3 rounds 10 beat swings, 200m bike, 10 situps, 100m row, 10 goblet squats STRENGTH Push Press Find 1 RM WOD (from 1/27/14) “No Name 2” 9 min ladder 1/1, 2/2, 3/3, etc Power Cleans […]

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Tuesday July 25th, 2017: Updates of CrossFit games athletes

July 24, 2017

WARMUP Samson Stretch Pass Through’s Figure 8’s Hip Mobility Squat Therapy Shoulder Therapy Shoulder Mobility Banded Shoulder Prep Good Mornings-15 3 rounds 10 russian kb swings, 200m run, 10 pullups, 100m row, 10 air squats EMOM 10 (each movement on own minute) 5 back squats @65-75% (from rack) 25 double unders ** if not enough […]

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Monday July 24th, 2017: 6 weeks to extra muscle growth

July 23, 2017

WARMUP Samson Stretch Pass Through’s Figure 8’s Hip Mobility Squat Therapy Shoulder Therapy Shoulder Mobility Banded Shoulder Prep Good Mornings-15 3 rounds 10 kb swings, 200m row, 10 pullups, 100m row, 10 goblet squats STRENGTH Squat Clean Find 1 RM WOD “Hang on Tight” 12min amrap 3 power snatches 115/80 6 t2b 9 kb sdhp […]

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Saturday July 22nd, 2017: Solo Mission- Fatal 40

July 21, 2017

“Fatal 40” For Time: 40 wall balls 20/14, 40 hang power cleans 95/65 40 pullups, 40 deadlifts 95/65, 40 pushups 40 box jumps 24/20, 40 kb swings 1,5.1 40 t2b, 40 squats, 40 hang power snatches 95/65 40 double unders, 40 situps, 40 burpees ***400m run at beginning of workout and after each movement (total […]

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Friday July 21st, 2017: When and how to push yourself

July 20, 2017

WARM UP  Jog 400m 3 Rounds 10 Pass throughs 5 Inchworms w/ push up 10 Spidermans 10 Scorpions STRENGTH- OHS 6X2 @90-95% WOD- “Jackie” For time: 1k row 50 thrusters 45 (men and women) 30 pullups Blog: NO PAIN, NO GAIN?: THE REAL TIME TO PUSH YOURSELF  JUNE 19, 2017RECOVERY AND MENTALITY The old mantra […]

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Thursday July 20th, 2017: TO GET BETTER AT FIND YOUR LIMITING FACTOR

July 19, 2017

WARM UP  Pass throughs Rev. pass throughs Clean rack stretch Couch stretch Pigeon stretch Seated pike Stretch 3x 5 inchworms with push up 10 seal jacks 10 lunges CONDITIONING- For time : 8min cap 50 cal row, 30 burpees   WOD- “ Wax on, Wax Off” 4min amrap 400m run, 15 bar facing burpees, Max […]

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Wednesday July 19th, 2017: The Romanian Deadlift

July 18, 2017

WARM UP  Pass throughs Clean rack stretch Hip mobility Couch stretch Figure 4 stretch Cossack squats Thoracic rotations Wrist stretch 3 Rounds 10 Good mornings 10 Squats 5 Scap pull ups 5 Beat swings STRENGTH- Push Press 6×2 @90-95% WOD- “Calf Burn” 12min amrap 12 box jumps 24/20 36 double unders 200m run Blog: The […]

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Tuesday July 18th, 2017: On Couplets and Triplets

July 17, 2017

WARM UP  Jog 200m Pass throughs Knee hugs Quad Pulls Frankensteins Toe touches Lunges Lateral lunges Scap pull ups Jog 200m STRENGTH EMOM 12 (each movement on its own minute) 5 Power Snatch 115/80 8 t2b L1: 65/35 L2: 75/45 L3: 95/65 ADV: 155/105 WOD “Nate” 20min amrap 2 muscle ups 4 hspu 8 kb […]

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Monday July 17th, 2017: 4 Easy Chicken Marinades

July 16, 2017

WARM UP  Pass throughs Clean rack stretch Hip mobility Couch stretch Figure 4 stretch Cossack squats Thoracic rotations Wrist stretch 3 Rounds 10 Good mornings 10 Squats 5 Scap pull ups 5 Beat swings STRENGTH- Squat Cleans 2@75%, 2@80%, 2@85%, 2@90%, 2@95% WOD- “Deadly Karen” For time: 16min cap 150 wall balls 20/14 **Starting at […]

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Saturday July 15th, 2017: Partner WOD

July 14, 2017

Partner WOD For time: 1mile partner run 100 thrusters 95/65 800m partner run 100 BB lunges 95/65 400m partner run 100 box jump overs 24/20 200m partner run 100 bar facing burpees Bell City Cross Fit Announcement[1]

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