Author page: thorbeckes

Friday, May 4th

By Travis Schliesser   This Is Supposed to Be Hard -Breaking Muscle A1) 5 sets of: Back squat x 5 reps Build over the sets  no rest  A2) Barbell Glute Bridge  10 reps immediately after each set of Squats rest 2 minutes  B) On the minute, for...

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Thursday, May 3rd

By Travis Schliesser   Yesterdays Whiteboard, Run, Power Clean A) 3 sets of: Chest Supported Barbell Row x 10 reps rest 20 seconds Bent Over Dumbbell Fly x 10 reps rest 20 seconds 21’s Barbell Bicep Curl   (7,7,7) rest 2 minutes  B) 2...

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Wednesday, May 2nd

Travis Schliesser Meet the Peewee Powerlifters- NY Times A) 4 sets of: Dip x 5 reps Rest 30 seconds Romanian Deadlift x 8 reps rest 90 seconds   B) 3 Rounds 800 meter Run 16 Power Cleans 115/75  The barbell weight should be something you could do...

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Tuesday, May 1st

By Travis Schliesser Training Kids -Starting Strength A) On the minute, for 15 minutes: Snatch x 1 rep Use your heaviest weight from last weeks complex. Focus on executing perfect positions. B) Partner workout 5 rounds, each of: 35 Double unders...

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Monday, April 30th

By Travis Schliesser   Do you want to compete in CrossFit? Grab a partner and register for the Sumner Smackdown! Why CrossFit Is Free But CrossFit Gyms Are Not -CrossFit Journal Your Immune System Is In Charge of How Quickly You Age The...

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Saturday, April 28th

By Travis Schliesser  Come watch our girls lift at the Capital City Championship today at 2:15! Strongman Eddie Hall Sets a New 100 Meter SkiErg World Record– BarBend A) 5 sets of: 3 Push press + 3 Split jerk Rest 90 seconds    C)Partner...

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Friday, April 27th

By Travis Schliesser The Squat: Upper Back Position -Starting Strength The Untold History of the Back Squat -BarBend A) 4 sets of: Back Squat x 5 reps rest 60 seconds  3 Point Dumbbell Row x 5-8 reps rest 60 seconds  B) Each for time Row 500...

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Thursday, April 26th

By Travis Schliesser   Gray Cook’s Search for Sasquatch -CrossFit Journal A) In teams of 2 10 Rounds: 400 Meter Row 200 Odd Object Run  Partners alternate whole rounds to complete 5 rounds each. The run should be tough but completed...

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