14.08.30

Bravo.  Well, here it is: the end of our Smolov Jr. cycle. Today you will squat your 400th “official rep” over the last 4 weeks. Make it a good one. Earn your plates. Week 04 Training: 14.08.30 A. Establish your

Posted in Uncategorized

14.08.29

1907658_10101024734016728_3722301488869904188_n

I couldn’t not. Week 04 Training: 14.08.29 A. 4 RNFT: 1 Min ME Common Lunge Matrix @ 35/25 1 Min ME Depth Pushups 1 Min ME Strict Pullups Notes: Use this a warm-up piece. For the Common Lunge Matrix, alternate

Posted in Uncategorized

14.08.27

10622760_10103659502983506_5652703303204462042_n

Game. Brawlers. The Brawlers looked dominant once again as they beat the Philadelphia Founders 22-11.  Congrats DC! Week 04 Training: 14.08.27 A. Squat: 3×5@55 B1. 3×10: Barbell Curl B2. 3×10: BTN Tricep Extension C. Walk 1 Mile @ 30#/20# Weight

Posted in Uncategorized

14.08.26

540133_418945198187451_1739847435_n

Russ Laing.  #datpozish Week 04 Training: 14.08.26 A. 3 Rounds, Not For Time (use as part of your warmup) 1 x Kettlebell RDL Matrix 7 x Strict Toes to Bar 7 x Shoulder Extension Complex B. Every 2 Minutes for

Posted in Uncategorized

14.08.25

photo-119

#VikingAssassin I want to congratulate Ingrid on her first Grid League start and on her and her team’s victory on Saturday night! The DC Brawler’s proved why they were a pre-season favorite and why their women are ranked #1 in

Posted in Uncategorized

14.08.23

1970748_226509297541556_1139709834_n

Dru Sellers. Week 03 Training: 14.08.23 A. Squat: 10×3@85 + 20-30 B. 20-30 minutes: Skill work of your choice

Posted in Uncategorized

14.08.22

10344778_758504754192773_8762514741234223088_n

Kelly Childers. By the end of this week, you will have squatted 399 reps. That’s 399 “working reps”, in other words, your warmup sets do not count towards said 399. We will count your final 1-RM next week as number

Posted in Uncategorized
The CrossFit Games
2014 Reebok CrossFit GamesJuly 25th, 2014
Prepare.

Enter your email address to follow this blog and receive notifications of new posts by email.

Join 237 other followers

Follow me on Twitter
Follow me on Instagram
Cora's indoor racetrack, complete with end-of-track wall crash pad. If her running made a cartoon sound, it would be "peeeeewwwwww"!
cc: @ingridkantola
Coach Winchester

Follow

Get every new post delivered to your Inbox.

Join 237 other followers