Author page: thorbeckes

Saturday, January 23rd

Technique Part 1– The CrossFit Journal “Performance” A) Four sets of: Back Squat x 8-10 reps Rest 20 seconds Russian Step-Ups x 8-10 reps each leg Rest 60 seconds Turkish Get-Up x 1-2 reps each arm Rest 60 seconds B) In teams of...

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Friday, January 22nd

“Performance” 5 sets of: A1) Kettle Bell Front Rack Walking Lunges x 6 each leg Rest 20 seconds A2) Dumbbell Bench Press x 8 reps Rest 20 seconds A3) Strict Chin-up (supinated grip) x 4-6 reps Rest 3 minutes 3 sets of: B1) Waiters...

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Thursday, January 21st

“A Plan for Eating High-Quality Protein on a Low Budget” -Breaking Muscle “Performance” and “Competition” A) Every 3 minuets, for 9 minutes (3 sets): Deadlift Set 1: 5@65% Set 2: 3@75% Set 3: Max Reps @85% (max...

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Wednesday, January 20th

WE WANT YOU… to Register for the 2016 CrossFit Open Registration for the 2016 CrossFit Open went live this past Friday. Get crackin’! There will be Rx’d and scaled versions of each workout, so you can only help...

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Monday, January 18th

“Performance” A) 3 sets of: Paused front squat x 5 reps @3311 3 sets of: B1) Seated Dumbbell Press x 10-12 reps Rest 90 seconds B2) Single-arm Dumbbell Row x6-8 reps each arm rest 90 sec C) Every 4 mintues, for 12 minutes (3 sets)...

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Friday, January 15th

Good luck Fred Sturza, Annie Voetberg and Travis Schliesser! Well see you in Bend!   “Performance” A) 15 minutes to build to a heavy Deadlift B) 3 sets of: Supine Ring Rows x Max Reps (set rings to hip height, feet on 20″ box)...

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