Workout of the Day
25 Apr 2018
Push press + Push jerk
(2+3) work to max over 6 sets
3 rounds of:
25 Bradford press (empty barbell)
50 Banded pull aparts
Post loads to comments.
How To Love Criticism (i.e. coaching)
I’m a big fan of podcasts. When I’m in my car, I’m usually listening to podcasts. I just listened to this one yesterday and it is fantastic.
How do you react when you are criticized? It’s almost never a great feeling, right? What if you changed your mindset with regard to receiving criticism and just looked at it as an opportunity to get better.
This could be at work, at home or at the gym.
How well do you respond to coaching cues? If the coach says that your squats need to be a little lower, do you get offended? Do you get a little defensive?
Learning to embrace feedback is critical to becoming a more coachable, and therefore a better athlete.
23 Apr 2018In teams of 2, complete the following for time 2014 CrossFit Games Regionals Event 6 50 Calorie row 50 deadlifts (180#/120#) 50 Box jump overs (24"/20") 50 Wall balls (20#/14#) 50 Ring dips 50 Wall balls 50 Box jump overs 50 Deadlifts 50 Calorie row There is a 21 minute time cap on this workout. Post time to comments. Read more
22 Apr 2018WOD: Overhead squat 20 minutes to build to a 1 rep max THEN: FOR TIME 21-15-9 Overhead squats (115#/75#) Toes to bar Post loads and time to comments. 1 Week Until Speed Camp Your fastest Spring ever kicks off in 1 week. There are just a few spots remaining for Speed Camp 3.0. If you [...] Read more
20 Apr 2018WOD: “Ledesma” 20 Minute AMRAP 5 Parallette handstand push-ups 10 Toes through rings 15 Medicine ball cleans (20#/14#) Athena Perez: A True Warrior This is a tough one, KCF, but it is so worth watching. Fair warning, you are going to be saying “WTF” during the first part of this video, but hang in there, [...] Read more
19 Apr 2018WOD: 4 Minute AMRAP 21 Deadlifts (225#/155#) 21 Box jumps (24"/20") Max calorie echo bike Rest 4:00 4 Minute AMRAP 15 deadlifts (275#/185#) 15 Box jumps (30"/24") Max calorie echo bike Rest 4:00 4 Minute AMRAP 9 Deadlifts (315#/225#) 9 Box jumps (36"/30") Max calorie echo bike Power Hour: 5 Rounds for time 400m run 7 L-pull-ups 4 Clean and jerks (185#/135#) Post rounds and times to comments. Read more
17 Apr 2018WOD: 2 Rounds for time 400m Farmers carry (53#/35#) 200m Front rack carry (53#/35#) 100m Suitcase carry (53#/35#) 10 Stone to shoulder (AHAP) Post time to comments. Suffer With Rochelle & D-Lo Did you know that Rochelle and Dave L. qualified for the Masters equivalent of Regionals? It’s called the Online Qualifier. In order to [...] Read more
16 Apr 2018WOD: “Amy” Complete the following, for time Buy in: 45 unbroken wall balls (20#/14#) THEN, 5 Rounds of: 9 Bear complex (95#/65#) 9 Burpee chest to bar pullups Cash out: 45 unbroken wall balls If you break on wall balls, run 450m. Post time to comments. Speed Camp 3.0 Are you ready to get faster [...] Read more