Strength
Supersets
Sets of 5
Bent Over Rows
High Box Jumps
Goblet Squats for mobility
Met Con
In 6 minutes
50 Wall Ball Shots
in the remaining time AMRAP
DB Snatches alternate hands as needed
Sleep is one of the most underrated tools to improve performance and recovery. It is so important that early man still slept even though they did not have the secure environment of houses, locks, and security systems. Early man was low on the food chain more prey than predator, and yet from sundown to sunup […]
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We often see accessory work programmed consisting of trunk work, mobility, prehab/rehab, and even bodybuilding. Is this just to fill the hour, or is it important? Of course it is, and let me explain why! The fact that it happens to be at the end of the workout does not mean it is less important. […]
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The law of individuality tells us we are all the same, but we are all different. We are all made of blood and tissue but how we approach things or respond is individual. Everyone will respond differently based on genetics, stress load, nutrition, and recovery. However, there are some general things  that you can focus […]
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8 Comments to "Monday 9/26/11"
Steph Do says:
September 26, 2011 at 6:22 am -
oh you fancy, huh? diggin the new website! 🙂
Leah S says:
September 26, 2011 at 8:11 am -
B-dawg,
You won’t go 50 unbroken wall ball shots while wearing a yellow mandana…
Burton says:
September 26, 2011 at 9:40 am -
i’ll give it hell trying….yellow mandi and all.
nate dawg: where you been hiding?
Lance O. says:
September 26, 2011 at 9:48 am -
that was a lackluster performance on my part… One week of no crossfit and poor (putting it mildly) eating = Sluggo the not-so-magnificent… bad experiement if you want to know….
Rob says:
September 26, 2011 at 1:38 pm -
Maybe you should participate in the Whole 30
Lance O. says:
September 26, 2011 at 3:08 pm -
I guess I should, I guess I should…..
Luia says:
September 26, 2011 at 7:35 pm -
Love the new site! Totally pro! Facebook should see it and get a hint of what a useful site is supposed to be 🙂
Wod 60 w/35#
Mel V. says:
September 27, 2011 at 1:37 pm -
14# ball on the wall shots, 53 reps w/ a 26# KB