1/29 Power Training

Good W531 Deadlift day today, a little banged up but we fought through it! Matty went 315x12 for his final set then singles at 346 and 376. I did 485x1o then singles at 506 and 556. Thanks for coming over Matty!

1/29 Training

Sorry for the dormant week of posting. Been crazy lately. Good weekend WOD! Strong work everyone :)

WOD

For time perform cycles..

10-8-6-4-2-4-6-8-10 of:

Thruster (95/65) and,

Bent Over Row (95/65)

**Once cycle is started, bar cannot be set down. For every drop, perform a burpee as a penalty.

Blurry Header

Sorry for the blurry header at the moment. There is a blogger-wide glitch and obviously i'm being affected by it. They tell me it will be fixed soon...

1/22 Power Training

Had Matty over today for some pulling and a small amount of dynamic squat work. W531 final set of deadlifts was 461x12. Wanted 13 but feeling pretty banged up today. Matty went 326x10. Nice work dude! Thanks for coming over..

1/22 Training

Good WOD today! There was a lot of dry heaving with the first sprints of the year!

WOD

2 Rounds..

30 Hang Squat Cleans (95/65)

300 Meter Sprint

1/20 Power Training

Had a good W531 Squat day for Week 2. Went 445x10 for my final set and no singles today. The crew did "other" things. Hopefully they can get a squat in before the week is out.

1/19 Training

STRENGTH

Kipping Pullups 5x5

Pushups 5x5

WOD

9 Deadlifts (185/95)

9 Knees To Elbows

9 Burpees

1/18 Power Training

Another good one with the crew this morning! Sorry Big Ry, tried to snap a pic of you on your last set, but you were too fast. No pub for you today.

W531 Presses/Rack Jerks depending on the person. I ended at 255x10 (RJ) for Week 2. Also did power cleans/kroc rows/skull crushers. The crew went on a long walk with heavy vests and packs on. I guess some call that a ruk? Seemed freaking weird to me ;) Hahaha! Thanks boys, strong work today..

Big Shane ended at 155x11 then 175x1 and 185x1 for Week 1 (Press).

Rose ended at 135x10 then singles at 155 & 165 (Press) for Week 1.

Proper Pushups?

I have seen many different variations of pushups lately but will be putting a stop to the "flavor". We were able to go over what a proper pushup entails tonight in the bonus class but for those who were not able to attend, please watch and listen carefully!

1/18 Training

Bonus night tonight! We had a good showing and were able to work on some unique items. We reviewed overhead squats. Learned what a "proper pushup" is and also did some bridge holds.

Then for time:

800M Run

Kipping Pullups

We are now in a position to start working on our pullups. After a few short lessons I thought these vids might come in handy. A kipping pullup is an absolute necessity in the crossfit game and should be a goal of each of you to master it. Take a look...

1/17 Training

WOD

6 Rounds..

3 Any Way Overhead (185/95/65)

6 Chest To Bar Pullups

9 Clapping Pushups

1/17 Power Training

Had the GFY crew over again this morning (Rose is still out of town, come on bro)! We got some strength work in, Week 2 of our W531 Bench and W531 Bent Over Rows then a good WOD (that was no fun). See WOD results in tonights training post. Thanks for coming over boys…that was a solid morning!

I had a rough go at it this morning. Bent over Rows final W531 set 8 @ 370 and Bench final W531 set 7 @ 370 with a pec tweak (again…and beyond frustrating!).

Ry ripping off his final reps of W531 round. (6 @ 190)

Big Shanes final set of his W531 round. (6 @ 295)