Posted Apr 15 2015 by Ryan Savard
Learning To Live LeanElizabeth has been on a nutrition tear for the past month and a half. Learning how to balance, time, and quantify her daily intake in ways that are tailored to her goals. Check out what she had to say about it all: . “Over the past 6 weeks I have been participating in a personalized nutritio[...]
Posted Apr 14 2015 by Ryan Savard
April Athlete Of The Month: Kristen JanssenKristen, or “KJ” as she is known around the gym, has been with us for a while now. We know she hates being spotlighted but we just had to do it. Simply put, KJ is tough. She is resilient and keeps coming back for more workout after workout. She competed in her first CrossFit competition[...]
Posted Apr 14 2015 by Ryan Savard
Programming Overview: April 13-17————————- Monday 4/13 A) Back squat 6 reps @ 20X1; R2-3M x 4 sets (Compare to 4/6) B) E2MOM for 10 min (5 sets): 1 hang squat clean + 1 squat clean + 21-15-9-15-21 – wall balls (20/14) – KB swings (53/35) Tuesday 4/14 A1) Push press clu[...]
Posted Apr 06 2015 by Ryan Savard
Programming Overview: April 6-10A note about our programming for the immediate future… We are switching gears after the completion of this year’s CrossFit Open (yay!). Our focus for the next 2-3 months will be to build upon our aerobic base as well as increase overall strength. Both of these have to be at or near thei[...]
Posted Mar 30 2015 by Ryan Savard
March 30-April 3 Programming Overview——————– The Open is over!!!!!!!!!! Monday 3/30 A1) Back squat 10 reps @ 20X1; R1M A2) Seated Arnold DB press 10 reps @ 20X1; R2-3M x 3 sets B) EMOM x 12 min E: 5-10 kipping CTB pull-ups (can be broken up) O: 3 heavy front squats x 3 OTB burpees C) 10 BB ab-[...]
Posted Mar 24 2015 by Ryan Savard
The Front Rack FiascoAre you one of those people who sees front squats, cleans, or overhead press variation work on the daily workout and immediately starts rubbing their wrist? Are you tired or having to work twice as hard to keep your elbows up to keep the bar back in the front rack position? Tired of doing a [...]
Posted Mar 23 2015 by Ryan Savard
March 23-27 Programming Overview“Motivation is what gets you started. Habit is what keeps you going” – Jim Rohn ——————– Monday 3/23 A) EMOM x 8 min – 2 split jerks at 75% off rack + For time: 2,4,6,8,10,12 reps of push jerk (155/105, 135/95, 115/75, 95/65) – [...]