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Getting Stronger, Faster, Healthier... all in my Garage!

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  • 11/23/15--05:00: November 23, 2015
  • Strength/Skill Every 3 minutes, for 24 minutes (8 sets) of: 3-Position Snatch (high hang, mid-thigh, then floor) Build in load over the course of the 8 sets, emphasizing good speed and mechanics. MetCon In teams of two, alternating complete rounds, … Continue reading

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  • 11/25/15--05:00: November 25, 2015
  • Strength/Skill Four sets of: Push Press x 3-5 reps Rest 90 seconds Weighted Supinated-Grip Pull-Ups x 3-5 reps @ 2110 Rest 90 seconds MetCon For time: 10 Wall Ball Shots (20/14 lbs) 1 Ring Dip 9 Wall Ball Shots 2 … Continue reading

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  • 11/27/15--05:00: November 27, 2015
  • Strength/Skill Take 12-15 minutes and build to a heavy, but not necessarily 3-RM Deadlift Metcon In teams of two, alternate rounds and complete 7 rounds each of: 5 Deadlift* 5 Chest to Bar Pull-Ups *Load with approximately 65-70% of today’s … Continue reading

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  • 11/30/15--05:00: November 30, 2015
  • Strength/Skill Four sets of: Bulgarian Split Squat x 6-8 reps each leg @ 30X0 Rest 60 seconds Plank Hold x 60 seconds Rest 60 seconds Metcon Five rounds for time of: Dumbbell Complex* x 5 reps Toes to Bar x … Continue reading

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    Feeling confused by all these CrossFit Abbreviations? Below are some common definitions of abbreviations you might see. AMRAP: As Many Rounds (or Reps) as Possible BS: Back squat BTWB: Beyond the Whiteboard. A website for tracking your WOD’s. BW (or … Continue reading

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  • 12/02/15--05:00: December 2, 2015
  • Strength/Skill Every 2 minutes, for 18 minutes: Minutes 1-2, 7-8 & 13-14: Muscle-Ups x Max Reps in 45 seconds (OR 3 Rolls to Candlestick + Low Ring Muscle Up Progression x 3-4 reps) Minutes 3-4, 9-10 & 15-16: Handstand Walk … Continue reading

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  • 12/04/15--05:00: December 4, 2015
  • Strength/Skill Every 3 minutes, for 18 minutes (6 sets): Overhead Squat x 2-4 reps Metcon Complete as many rounds and reps as possible in 10 minutes of: 10 Pull-Ups 10 Alternating One-Arm Dumbbell Snatches 10 Box Jump Overs

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  • 12/07/15--05:00: December 7, 2015
  • Metcon In teams of two, with one partner working at a time, partners alternate rounds to complete as many rounds and reps as possible in 30 minutes of: 5 Push-ups 10 Kettlebell Swings 15 Squats 200 Meter Run

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  • 12/09/15--05:00: December 9, 2015
  • Strength/Skill Every 2 minutes, for 20 minutes (5 sets of each): Station 1 – Power Clean x 1.1.1.1 (rest 10 seconds between singles) Station 2 – Weighted Pull-Ups x 2-3 reps @ 21X0 Metcon Three rounds for time of: 10 … Continue reading

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  • 12/11/15--05:00: December 11, 2015
  • Strength/Skill Every 2 minutes, for 20 minutes (5 sets of each): Station 1 – Shoulder Press x 3-5 reps @ 20X1 (if you make 5 reps, increase the load until you establish a strong 3-RM) Station 2 – Toes to … Continue reading

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  • 02/08/17--09:19: New Adventures & Updates
  • It’s been a long while since I’ve posted anything in my blog here. Life has been busy! I’ve made a great recovery from my surgery, having gotten fully back in to CrossFit with no problems from surgery. I can do … Continue reading

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    Near the end of every year, I always start thinking about what I want to focus on the following year. This year was for de-cluttering and getting my house and life in better order. I definitely accomplished that to a … Continue reading

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    I’m now well into my second month of Whole30. I took a one day “break” at the end of month one because it fell on Christmas day and I wanted to fully enjoy the day and the “off plan” foods … Continue reading

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  • 08/24/18--05:00: August 24, 2018
  • Partner Wod In teams of 2, with only one person working at a time, complete as many rounds and reps as possible in 30 minutes of: 800 meter Run 80 Walking Lunges with KB Farmer’s Carry 400 meter KB Farmer’s … Continue reading

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  • 08/27/18--04:57: August 27, 2018
  • Metcon For Time: 80 Double Unders 40 Russian KB Swings 20 Ring Dips 10 Muscle-Ups (or Pull ups + Push ups) 800 meter Run 10 Muscle-Ups (or Pull ups + Push ups) 20 Ring Dips 40 Russian KB Swings 80 … Continue reading

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  • 08/29/18--05:02: August 29, 2018
  • Strength Six Sets of: Overhead Squats x 3 reps Rest 2 minutes between sets MetCon For time: Row 1000 meters (run 800 m) 20 Snatches (full squat) Cardio Kickboxing Tabata – alternating, for 8 rounds at each exercise Punching Bag … Continue reading

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  • 08/30/18--12:00: August 30, 2018
  • For time: 50x Squat jumps 10x Knees to elbows 40x Squat jumps 20x Push-ups 30x Squat jumps 30x Sit-ups 20x Squat jumps 40x Pull-ups 10x Squat jumps

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  • 08/31/18--05:00: August 31, 2018
  • Strength E2MOM, for 8 minutes: Strict Shoulder Press, 3-4 reps (Go heavy) E2MOM, for 8 minutes: Push Press, 3-4 reps MetCon 40/30 Calories, on Bike (or Row) 40 Burpee Pull ups

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  • 09/12/18--05:00: September 12, 2018
  • In teams of two, complete five rounds for time of: Run 400m (partners stay together) 20 Deadlifts (10 each) 30 Pull ups (15 each) (ring rows or bent rows for substitute)

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  • 09/14/18--05:00: September 14, 2018
  • Strength Every 3 minutes for 15 minutes (5 sets): Bench Press, 3 reps Use 80%  of 1 rep max and up Metcon Every 6 minutes for 18 minutes (3 sets): Row 500m 20 Alternating Dumbbell Snatches 30 Push ups

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