Blog

Monday 24th August

Strength:  1) Back Squat: Work up to a 10 RM. Then 10 reps @ 95% 10RM, 10 reps @ 90% 10RM. 2) Press/military press: Work up to a 10 RM. Then 10 reps @ 95% 10RM, 10 reps @ 90% 10RM. 3) Strict weighted pullups: 3 sets x 10 reps (AHAP) Work Capacity:  5 rounds, each for time: –5x deadlift (275#-405#/225#-315#) -200m sprint -2 minutes rest *Choose a weight that you can move unbroken. Goal is to power through the deadlifts and then immediately move into an all out 200m sprint. Core: 3 rounds, not timed: -5x seated good mornings (Medium weight) -60 second

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Friday 21st August

1) Back squat: 60%x5 reps, 70%x5 reps, 75%x 5 reps x 2 sets. *Rest 10 minutes, then: 2) Front squat: 60%x5 reps, 70%x5 reps, 75%x 5 reps. *Last day of the Hatch! Congrats if you made it the whole 12 weeks. I know there has been some highs and lows, but solid work sticking with it!

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Thursday 20th August

1. Back squat: work up to 70%x3x10 sets. 2. Front squats: 70%x3x3 3.Good mornings to 45 degree angle:  3 x 5….pause at the 45 degree angle for 1002 count….on 5th rep explode to the top of finish.  remember to hold bar down or the bar will crash on your traps.  this movement should actually mimic the beginning to the end of the 2nd pull

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Virtual Wod To END VETERAN SUICIDE

I am going to participate in the Virtual WOD TO End Veteran Suicide by doing 22 Reps for 22 Sets of workouts. I’m raising funds for Active Heroes, a 501c3 charity helping to reduce veteran suicide! The WOD (Workout of the day) will show respect for the emotional weight that United States Veterans are carrying during and after war. 22 veterans a day commit suicide and I am doing something about it by participating in this amazing event! Donations to my fundraising page go towards helping to build a Military Family Retreat Center that will offer programs for veterans and

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19th August Wednesday

Warm-up • 100 Jump Rope Singles • 50 Double Unders 3 rounds: • 20 sec Pigeon Pose Right • 20 sec Pigeon Pose Left • 40 sec Goblet Squat Hold 70/53# 3 rounds: • 10 Jacking Jacks • 10 Air Squats Strength Front Squat • 5 reps at 55% of 1RM • 5 reps at 65% of 1RM • 5+ reps at 75% of 1RM Back Squat • 5 reps at 55% of 1RM • 5 reps at 65% of 1RM • 5+ reps at 75% of 1RM Core 6 rounds: • 20 sec Hollow Body Rock • 10 sec

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Wednesday 19th August

STRENGTH: 1: Clean block work (1″ below the knee): 10 rounds- Every 2 minutes, compete: -1x clean pull + 1x clean + 1x jerk (work up to a max for the day) 2: 2 rounds: -60 seconds max rep clean and jerk (135#/95#) -60 seconds rest -60 seconds max rep clean and jerk (155#/105#) -60 seconds rest -60 seconds max rep clean and jerk (185#/125#) -Rest 3 minutes *For section 2, CrossFit standards apply for the clean and jerk (I.E.: squat is not required).

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