Author page: thorbeckes

Thursday, April 13th

The Mathematical Nature of Strength Training –Starting Strength Performance is in red, Competition is in blue A) 5 set of: Pause Front Squat x 2 reps Pause 2 full seconds in the bottom. rest 30 seconds  Max rep pushups in 60 seconds  rest...

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Wednesday, April 12th

Performance and Competition are in red A) On the minute, for 15 minutes: Min 1: 5-10 Strict pull-ups Min 2: 15 Bent over barbell rows 115/75 Min 3: Easy row recovery Rest 2 minutes  B) On the minute, for 15 minutes Min 1: 5-10 Kipping Handstand...

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Tuesday, April 11th

Performance is in red, Competition is in blue, Links are in green  A) 5 sets of: Strict Shoulder Press x 10 reps @ 60% (Barbell taken from the floor. On the 5th set, go for max reps) rest up to 90 seconds Inverted Row x 10-15 reps with a one...

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Monday, April 10th

Performance is in red, Competition is in blue, Links are in green A) 5 sets of: Power Clean x 4 reps rest 60 seconds 1 Rope Climb or 2-3 Scaled Rope Climbs rest 60 seconds 10 HARD pulls on the rower rest 2 minutes Use this as skill work for the...

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Saturday, April 8th

Crawl Before you Run Written by Holden Rethwill In today’s society people are always wanting the next big thing. The latest and greatest item on the market. We can make this same argument about the sport of CrossFit. With social media at the...

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Friday, April 7th

We have started sending out a weekly email on Sundays that has additional Competition programming. The Competition programming is intended for people who want to compete in CrossFit as a sport AND have more than an hour to dedicate to a training...

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Thursday, April 6th

Performacne  A) 10 minute AMRAP Waiters Walk 44/26 lbs (no rest, just keep switching sides) B) Every 3 minutes, for 9 minutes (3 sets): Close Grip Bench Press Set 1: 15 reps @ 50% Set 2: 10 reps @ 55% Set 3: 5 reps @ 60% **Between each set...

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Wednesday, April 5th

Performance  A) 5 sets of: Power Clean x 4 reps rest 60 seconds 8-10 Kips on the rings mixing in toes to rings and pull-ups rest 60 seconds 10 HARD pulls on the rower rest 2 minutes B) 6 minute AMRAP 4 Kipping Ring Pullups 8 Strict Single Arm...

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