Author page: thorbeckes

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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Friday, July 31st

A) 20 minutes to build to a heavy Back Squat or work on squat technique. Rest 5 minutes B) Back squat x Max Reps at 85% of “A” @30X0 (stick to the temp) C) For time: 50 double unders 10 burpees to taget 6″ above reach 40 double...

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Thursday, July 30th

A) For time: 2000 meter row B) 12 minutes to build to a 1 rep max Strict Press C) 15 minutes to build to a 100 meter max unbroken Farmers Carry (Alley and back, no setting the weight down) 3 sets of: D1) Dumbbell External Rotation x8 reps 8RM...

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Wednesday, July 29th

4 sets of: A1) Single Leg Romanian Deadlift x 7 reps /leg Rest 30 seconds A2) Strict Handstand Push-Ups x Max Reps -OR- Wall Climbs x 5 reps -OR- Nose-to-Wall Handstand Hold x 60 seconds Rest 90 seconds B) 4 Rounds of: Complete as many rounds and...

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Tuesday, July 28th

A) 4 sets of: Split Squat x 8 reps @3010 (Build to 8 rep max) Rest 60 seconds between legs and 2 minutes between sets (elevate your rear foot so its about the height of your knee cap) B) Side Plank max hold each side C) 3 sets of: Dumbbell...

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