Author page: thorbeckes

Monday, September 12th

  Six Observations from a Masters Athlete -NYWA Ask a Swole Woman: Soreness and Notebooks -The Hairpin Performance is in red, Competition is in blue, Accessory Work is in orange  A1) 2 sets of: Back Squat x 12 reps rest 30 seconds Waiters...

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Saturday, September 9th

Performance is in red, Competition is in blue A) Every 90 seconds, for 8 sets: Hang Power Clean + 2 Push Press B) Fight Gone Bad Style 3 Rounds for Reps: 1 Minute Power Clean 115/80 1 Minute Box Jumps 24/20″ 1 Minute Calorie Row 1 Minute...

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Friday, September 9th

4 Grip-Strength Exercises Borrowed from Rock Climbers- BarBend Performance is in red, Competition is in blue, Accessory Work is in orange, Links are in green A) 2 sets of: Back Squat x 5 reps (heavier than last week) Rest 2 minutes  B) 2 sets of...

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Thursday, September 8th

11 Deadlift Variations and Why They’re Important- Fitness HQ Performance and Competition are in red A) 10 minute AMRAP Turkish Get Up 53/35 Just keep alternating arms B) “Round The World” On the minute, for 35 minutes: Minute 1...

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Wednesday, September 7th

Performance is in red, Competition is in blue A1) 3 sets of: Deadlift x 5 reps rest 30 seconds A2) 3 sets of: Box Piked Handstand Pushup x 5-10 reps Rest 2 minutes (1-2 AbMats are ok. From your knees is easier than from your toes. Sub 8-12 Seated...

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Tuesday, September 6th

Developing Your Pull-Up By Chris Fox There are a bunch of reasons to get better at doing pull ups. For one, we do a bunch of them in CrossFit. They’re also a great way to increase the strength of your upper back, arms, lats, grip, and help to...

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Monday, September 5th

Happy Labor Day!! No 5am class.  All other classes will be the same. Performance is in red, Competition is in blue, Links are in green A1) 2 sets of: Back Squat x 12 reps rest 30 seconds Side plank x 30-45 sec each side rest 30 seconds B) 2 sets...

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Saturday, September 3rd

How Top Strongwoman Athletes Are Already Outlifting Some Male Athletes BarBend Performance is in red, Competition is in blue, Accessory Work is in orange A) Every 2 minutes, for 12 minutes: 3 Push Press + 2 Push Jerks + 1 Split Jerk B) 5 Rounds...

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