Rest DayBorn This Day:nRoger Bannister nFirst man to run 4 min mile: "The man who can drive himself further once the effort gets painful is the man who will win" … [Read more...]

3 Behold, children are a heritage from the LORD, the fruit of the womb a reward. n4 Like arrows in the hand of a warrior are the children of one's youth. n5 Blessed is the man who fills his quiver with them! He shall not be put to shame when he … [Read more...]

Weightlifting:nA) Clean @ Hip: 50/4, 60/3, 70/2x2nB) CJ off blocks @ BK: 60/2, 70/2, 75/2x2nStrength:nA) Pause BS: 3x3 @75% with 12x1 temponB) GHD Back Extension Hod/ 4x45 secs … [Read more...]

Strength:nA) Clean off blocks @BK 3x1.1.1 @85% (10 second rest between) - 3 min restnB) BS: 80/2x3 tempo 22x1Skill6 setsnA1. Chinups (weighted if possible) x3 @ 10X0nrest 1 minnA2. Sled Drags x 40 meters (120, 90)- total weight of slednrest 2 … [Read more...]

Today in our weightlifting classes we spent a lot of time focusing on the clean. They did a lot of reps and a lot of work surrounding the clean not only to knock off some of the lactic acid in their legs from the 7/13's but also to focus on proper … [Read more...]

Now this is my kind of workout. The classic CrossFit chipper with an olympic lift and some higher-level skill work. This is a good workout to differentiate many of the people who have excelled so well at the Open so far. Between the 50 toes to bar … [Read more...]

Weightlifting:nA) Muscle Snatch: 50/3, 60/3, 65/2x2nB) Snatch from blocks @BK: 60/3, 70/3*3 setsnStrength:nA) Bent over Row: 4x5, medium loadnB) L-Sits: 4x30 secs … [Read more...]

"14 For if you keep silent at this time, relief and deliverance will rise for the Jews from another place, but you and your father's house will perish. And who knows whether you have not come to the kingdom for such a time as this?"n15 Then Esther … [Read more...]

Strength:nA) Snatch + Hang Snatch: 1+1/4 sets @85%, rest 2 minConditioning:n14.4ORIntervals of 14.4 to testOROpen Workout 14.4 Test @ 70%n … [Read more...]

I have been talking back and forth with some followers of the Deep Barbell program and quite honestly yall are a bit ancy. Maybe bored is a better word. It's a deload week for Deep Barbell in prep for max week next week. So for the most part the … [Read more...]

Rest DayBorn This Day:nPat Riley- Miami Heat Coach. "Excellence is the gradual result of always striving to do better"n n"There can only be one state of mind as you approach any profound test; total concentration, a spirit of togetherness, and … [Read more...]

Rest DayBorn This Day:nPat Riley- Miami Heat Coach. "Excellence is the gradual result of always striving to do better"n n"There can only be one state of mind as you approach any profound test; total concentration, a spirit of togetherness, and … [Read more...]

I think with every reveal and performance of an Open work out we all learn a little bit about ourselves and our fellow competitors. I'm going to write a final blog post about what the Open workouts do for our mental state, but I'm going to wait until … [Read more...]

Weightlifting:nA) Split Jerk: 85/2*2 setsnB) Power Snatch + OHS:65-70/3+3* 3 setsStrength:nA) Jumping Good Mornings: 4x5 nB) FS: 60/5, 70/3, 75/3*2 setsnC) DB Bench: 3x6 … [Read more...]

Strength:nA) Push Press + OHS: 3+3/3 sets AHAP- 2 min restSkilln5 rounds:n8 alternating weighted pistols, ascend in weight each set if possiblenrest 1 minConditioning:n5 roundsn5 Power Snatch (135,95)n100 meter sprintnrest 30 seconds … [Read more...]