Author page: thorbeckes

Wednesday, February 24th

Performance is in red, Competition is in blue A) 3 sets of: Kettle Bell Front Rack Split Squat x 6-8 reps each leg Rest 20 seconds Close-Grip Bench Press x 8-10 reps Rest 20 seconds Bent Over Barbell Rows x 8-10 reps Rest 2 minutes B) 3 sets of...

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Tuesday, February 23rd

Performance is in red, Competition is in blue A) 10 Minute AMRAP @80-85% effort Run 100 meters (alley and back) 1 Wall walk Run 100 meters 2 Wall walks Run 100 meters 3 Wall walks ….ect Rest/mobilize 8-15 minutes B)10 Minute AMRAP @80-85% effort...

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Monday, February 22nd

Achieving “Full Effort Full Victory” Mentally “In slow motion, the athletes eyes close and then re-open focusing back to the barbell. There are 70 seconds left in the 10 minute workout; the athlete is trying get air back into their lungs, and as...

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Saturday, February 20th

Allow These Two Olympic Runners to Demonstrate the Motivational Powers of Belonging to a Team -NY Mag Performance is in red, Competition is in blue A) 3 Rounds Not For Time: –3 Low Ring Leg-Assisted Transitions -3 Tempo Dips (31X1 tempo) (3...

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Friday, February 19th

Performance is in red, Competition is in blue A) 5 sets of: Romanian Deadlift Set 1: 8 reps Set 2: 8 reps Set 3: 6 reps Set 4: 6 reps Set 5: 4 reps Rest 2 minutes B) 3 sets of: Strict Pullup x 3.3.3 rest 30 seconds between clusters Rest 3 minutes...

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Thursday, February 18th

Underwater Thrusters? Yes, Underwater Thrusters -YouTube Performance and Competition are in red A) Three sets of: Strict Pull-Ups x Max Reps Rest 45 seconds Nose-to-Wall Handstand Hold x 45-60 seconds Rest 45 seconds Strict Supinated-Grip...

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Wednesday, February 18th

Yesterdays Whiteboard CrossFit HQ redesigns CrossFit.com Performance is in red, Competition is in blue, Accessory Work is in orange A) 3 sets of: Kettle Bell Front Rack Split Squat 8 reps each leg Rest 20 seconds Close-Grip Bench x 8-10 reps Rest...

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Tuesday, February 16th

Anatomy 101 – Terminology Every athlete should have at least a rudimentary understanding of human anatomy in order to better comprehend the mechanics of exercises, to dissect what coaches often say, and to gain a better understanding of your...

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