Author page: thorbeckes

Wednesday, May 11th

5 Pieces of Advice for the CrossFit Beginner -Fitness HQ Dips: The Upper Body Squat – T-Nation Performance is in red, Competition is in blue, Accessory Work is in orange, Links are in green A) Every 2 1/2 minutes, for 5 sets: Tempo Close...

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Tuesday, May 10th

Yesterdays Whiteboard Josh Everett: Snatch vs. Power Snatch- CrossFit Performance is in red, Competition is in blue, Accessory Work is in orange, Links are in green A) “Filthy Fifty”  50 Box Jumps 24/20 50 Jumping Pull Ups 50...

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Monday, May 9th

Performance is in red, Competition is in blue, Accessory Work is in orange A) 3 sets of: Front Squat Set 1: 5 reps Set 2: 5 reps Set 3: Max Reps Rest 45 seconds A2) Double Kettle Bell Front Rack Carry  x 45 meters (rig down, back, down) Rest 45...

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Saturday, May 7th

5 Fitness Commandments to Live -By Explore Performance is in red, Competition is in blue, Accessory Work is in orange A) 5 attempts at a heavy load on the following complex: Clean Deadlift + Hang Clean + Push Press or Jerk B) Five sets for max...

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Friday, May 6th

Better Aging Through Practice, Practice, Practice -NY Times Slow Elbow Syndrome -WODprep Performance is in red, Competition is in blue, Links are in green, Accessory Work is in orange A1) 3 sets of: Box Squat Set 1: 5 reps Set 2: 5 reps Set 3...

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Thursday, May 5th

Performance and Competition are in red, Accessory work is in orange A) 3 Rounds, Not For Time: 6 Shoulder Taps, or 10-20 sec handstand hold 10 Pushup 10 Toes To Bar B) 5 rounds of: Row 500 meters Rest 1:1 Double up on rowers. Try to keep times...

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Wednesday, May 4th

  Dips: The Upper Body Squat – T-Nation Performance is in red, Competition is in blue, Accessory Work is in orange, Links are in green A) Every 2 1/2 minutes, for 5 sets: Tempo Close Dumbbell Bench Press 32X1 (if you have dips, you may...

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Tuesday, May 3rd

Performance is in red, Competition is in blue, A) 4 sets of: Hang Muscle Snatch x 5 reps rest 45 seconds Overhead Squat x 5 reps rest 45 seconds Single Leg Kettle Bell Romanian Deadlift x 10 reps each leg (SLOW) rest 45 seconds B) For Time...

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