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CrossFit Journal: The Performance-Based Lifestyle Resource

WODs

Friday 2/5/2016

SWOD – Level 1: Deadlifts OR Overhead squats 3×5 – Level 2: Snatch pulls 3×5 – Level 3: Power snatches 3×3 – Level 4: Snatches 3×3 @ LPW – Level 5: Snatches 3×1-2 @ 90% TBW after all sets of snatches are completed, do – hang snatches 3-3-3 MetCon: 30, 20, and 10-rep rounds for more »

February 4, 2016 | By | Reply More

Thursday 2/4/2016

SWOD – Back squats 3×5(+) @ LP or 3×10(+) @ 70% TB alternating with – AbMat or GHD situps MetCon: “The Chief” 3 minute AMRAP of: – 3 Power cleans (135/95#) – 6 Push-ups – 9 Air squats Rest for 1 minute and pick up where you left off. Complete a total of five 3-minute more »

February 3, 2016 | By | Reply More

Wednesday 2/3/2016

SWOD – Shoulder press 3×5(+) @ LP or 3×4 @ 85% TB followed by – Push press or power jerk MetCon 12-minute AMRAP ladder of: – 8 wallball (20/14 lbs) – 2 pullup – 8 wallball – 4 pullups – 8 wallball – 6 pullups – 8 wallball – 8 pullups – 8 wallball – more »

February 2, 2016 | By | Reply More

Coach's Notes

Coach’s thoughts on depression

I’m going to say at the outset that this isn’t really about finding a solution for depression. It’s really growing out of a number of conversations I’ve had where just knowing that I’m not the only one going through it has helped in some way, and seems to have helped the friend I was talking more »

July 7, 2015 | By | 1 Reply More

Turn the flywheel

In his book Good to Great , Jim Collins spends quite a bit of time talking about the idea that there is no one major effort, or idea, or moment that makes a company great, but rather a consistent series of efforts, all dedicated toward the same general set of goals. Collins calls this “The more »

July 1, 2015 | By | Reply More

Even the Grand Canyon is temporary

Last Thursday, my father and I hiked the Grand Canyon rim-to-rim. It was amazingly beautiful, and completely redefined the word “Grand” for me. More profoundly, I experienced a wonderful feeling of impermanence. Transitory existence. And it felt so very RIGHT. Everything disappears. Nothing is forever. As Mark Rippetoe would say, “This, of course, made me more »

June 2, 2015 | By | Reply More