Author page: thorbeckes

Friday, September 25th

NSCA Admits Publishing False Claims About CrossFit Injuries The Russells Oh my god, I’m so sore…”: The Benefits of Active Recovery Many of you may have noticed a slight uptick in the volume and time domains of our group class programming this...

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Thursday, September 24th

Performance and Competition are in red. A) Against A Running Clock: 00:00 Tempo (52X0) Front Squat x 5 reps @35% (5 seconds down, 2 in the bottom, Xplode up) 02:30 12 Seated Dumbbell Press 05:00 Tempo (52X0) Front Squat x 5@45% 07:30 Seated 12...

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Wednesday, September 23rd

Class at 6am! A) 3 sets of: Overhead Squat x 5 reps Rest 45 seconds Turkish Get ups x 2-3 each arm Rest 45 seconds B) “Helen” 21 Swings 53/44 12 Pullups 400 meter run A) Every 2 minutes, for 10 minutes (5 sets) of: 2-Position Snatch @...

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Tuesday, September 22nd

Performance is in red, Competition is in blue, Accessory Work is in orange, Optional Conditioning is in pink. A) Deadlft Set 1: 5 reps Set 2: 4 reps Set 3: 3 reps Set 4: 2 reps Set 5: 1 rep Rest 2 minutes between sets B) 4 sets of: Strict pullups...

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Monday, September 21st

A) Every 2:30, for 5 sets: Back Squat x 6 reps B) 4 sets of: Ring Row x 10-20 reps (get as horizontal as possible) Rest 60 seconds Weighted Plank x 45 seconds Rest 60 seconds C) 6 rounds of: 30 second Row sprint for meters Rest 60-90 seconds A)...

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Saturday, September 19th

A) 15 minutes to build to a 1 rep max Shoulder Press B) For time: (15 minute time cap) Row 1000 Meters followed immediately by . . . C) 3 rounds of: 30 Double-Unders 20 Kettlebell Swings 50/35 (70/53) 10 Strict Handstand Push-Ups  

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Friday, September 18th

  NSCA Admits Publishing False Claims About CrossFit Injuries The Russells Oh my god, I’m so sore…”: The Benefits of Active Recovery Many of you may have noticed a slight uptick in the volume and time domains of our group class programming...

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Thursday, September 17th

Instagram Performance and Competition are in red A) Every 2 minutes, for 10 minutes: 00:00 Press x 3 @60% 02:00 1 set Max Rep dips up to 21 reps 04:00 Press x 3 @70% 06:00 1 set MR dips up to 15 reps 08:00 Press x Max Reps @80% 10:00 1 set Max...

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