Author page: thorbeckes

Tuesday, August 11th

4 sets of: A1) Overhead Squats x 3-5 reps Rest 60 seconds A2) Single Arm Kettle Bell Row x 10 reps/arm Rest 60 seconds B) Every 2 minutes, for 14 minutes (7 sets): 2-Position Snatch + Overhead Squat (high hang, mid thigh)   C) 6 rounds for times...

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Saturday, August 8th

The Battle of the Beasts starts today! If your not doing anything get there!! A) 15 minutes to build to a tough Hang Snatch + Snatch (no drops, focus on mechanics over load) B) Every three minutes, for 9 minutes (3 sets): Pause Back Squat x 5...

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Friday, August 7th

We have 11 athletes competing this weekend at the Northwest Battle of the Beasts in Lacy. Individuals will be competing on Saturday and teams on Sunday. We have people in both divisions. If you don’t have anything going on come up and...

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Thursday, August 6th

TEMPO DEFINED I can’t tell you how many times I get the question… “You want me to Back Squat 40 reps X 1?” No, no grasshopper. That is your tempo. What is Tempo? Tempo is the speed of contraction during each phase of the lift allowing you to...

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Wednesday, August 5th

10 Ways Your Diet Can Crush You There’s no doubt you work hard. You love training and are dedicated, day in and day out, whatever your daily program entails. You put the work in. However…for every hour or two or three that you spend in the gym...

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Tuesday, August 4th

Dude, Where’s My 1RM? Everyone has had the experience: it’s the 2nd attempt of a Crossfit total or your working up to a new 1RM on singles day, you load up the bar with a weight equal to you your existing 1RM, you get psyched up, unrack the...

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Monday, August 3rd

Performance A) 15 minutes to build to a 10 rep max Back Squat B) 3 rounds of: -15 Thrusters 95/65 Rest 10 seconds -Max Rep Unbroken Toes To Bar Rest 2 minutes C) 3 rounds for time -400 meter run -15 Box Jumps 24/20 (step down) -15 Pullups *15...

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