Author page: thorbeckes

Tuesday, January 26th

Anatomy of a Protein Shake- Breaking Muscle Fixing the Dip in the Push Press– YouTube A Day in the Life of Brooke Ence– YouTube “Performance” A) 5 sets of: Segmented Snatch Deadlift x 4 reps (Pause 2″ off floor, knee...

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Monday, January 25th

The ERG You won’t find many machines at Thorbeckes CrossFit. That is, of course other than the humans you’ll find in each class. We make an exception to this rule for a machine that is just too effective, too functional, and too gnarly, to...

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Saturday, January 23rd

Technique Part 1– The CrossFit Journal “Performance” A) Four sets of: Back Squat x 8-10 reps Rest 20 seconds Russian Step-Ups x 8-10 reps each leg Rest 60 seconds Turkish Get-Up x 1-2 reps each arm Rest 60 seconds B) In teams of...

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Friday, January 22nd

“Performance” 5 sets of: A1) Kettle Bell Front Rack Walking Lunges x 6 each leg Rest 20 seconds A2) Dumbbell Bench Press x 8 reps Rest 20 seconds A3) Strict Chin-up (supinated grip) x 4-6 reps Rest 3 minutes 3 sets of: B1) Waiters...

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Thursday, January 21st

“A Plan for Eating High-Quality Protein on a Low Budget” -Breaking Muscle “Performance” and “Competition” A) Every 3 minuets, for 9 minutes (3 sets): Deadlift Set 1: 5@65% Set 2: 3@75% Set 3: Max Reps @85% (max...

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Wednesday, January 20th

WE WANT YOU… to Register for the 2016 CrossFit Open Registration for the 2016 CrossFit Open went live this past Friday. Get crackin’! There will be Rx’d and scaled versions of each workout, so you can only help...

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2020 Borst Ave., Unit 2 Centralia, WA 98531