Author page: thorbeckes

Tuesday, April 26th

    Performance is in red, Competition is in blue, Accessory Work is in orange A) Every 90 seconds, for 18 minutes (4 sets of each): Station 1 – Romanian Deadlift (with DBs or BB) x 6 reps @ 3011 (stick to the tempo – 3 second descent)...

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Monday, April 25th

Performance is in red, Competition is in blue, Accessory Work is in orange, Links are in green A1) 3 sets of: Front Squat Set 1: 5 reps Set 2: 5 reps Set 3: Max Reps (Add 5-10 lbs from last weeks weight. If you got 10 reps or less on your max rep...

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Saturday, April 23nd

Performance is in red, Competition is in blue A) On the minute, for 21 minutes: Minute 1: 30 Double Unders (or 40 sec DU practice) Minute 2: 8 Hang DB Clean and Jerks Minute 3: 10 Burpees B) 3 Rounds for Time: 30 Russian Kettlebell Swings 53/35...

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Friday, April 22nd

Box Squatting By: Louie Simmons Box squatting is the most effective method to produce a first-rate squat. This is, in my opinion, the safest way to squat because you don’t use as much weight as you would with a regular squat. Let me say...

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Thursday, April 21st

If you have trained Monday – Wednesday, take today as a rest day. Yesterdays Whiteboard  Performance and Competition are in red A) 3 rounds, not of time Double Kettle Bell front rack walking lunge x 12 steps rest 30 seconds Overhead squat x...

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Wednesday, April 20th

WHAT DOES 30X0 MEAN? – WHY I LIKE TEMPO TRAINING Slow down . . . it might be your key to avoiding injury and getting stronger. Tempo training is not just for bodybuilders. Olympic caliber athletes from all over the world use tempo training to...

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Tuesday, April 19th

YOU SHALL NOT SNATCH, or, Thoughts on the Absolute Necessity of the Hook Grip By Noah Abbott Originally posted 7.1.2014 Lately my coaching comrades and I have been noticing a strange phenomenon. Normally conscientious and dedicated Crossfit...

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Monday, April 18th

“Competition” The focus of the competition training for the next 8 weeks will be on increasing upper body pressing strength and bending. The main lift well focus on for pressing will be the ring/stationary dip. For bending think...

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