“If you’re going to try, go all the way. Otherwise, don’t even start. This could mean losing girlfriends, wives, relatives and maybe even your mind. It could mean not eating for three or four days. It could mean freezing on

Posted in Uncategorized



1:00 PM Week 07 Training: 14.09.19 A. Box Squat: 10×2@60 – EMOM B. Power Clean: 10×1@95 – EMOM C. 15 Minute AMRAP: 30 Box Jump Overs 100 Double Unders 10 Muscle Ups

Posted in Uncategorized



Two Peas in a Pod.  Week 07 Training: 14.09.17 A. Establish a 1-RM Narrow-Grip Bench Press B. 3 Rounds: 6 Barbell Skull Crushers – Yes for real… 6 Bent-Over Row + Rotation – Heavy w/perfect technique 6 Hang Snatch High

Posted in Uncategorized



Anthony Brown.  He’s what we call an “athlete” or “specimen”.  Congrats to Ingrid on the Brawler’s win (3-0) and also on her earning the bronze star for the match! Well-deserved :-) Week 07 Training: 14.09.16 A. 3 Rounds for Quality:

Posted in Uncategorized



Congratulations to Chelsea and Trey – beautiful wedding and beautiful couple!  Week 07 Training: 14.09.15 A. 1-RM Deficit Deadlift – @ 3 Inches B. 3 Rounds, For Quality: 6 x Weighted GHR 6 x Hang Clean Shrugs – AHAP 20

Posted in Uncategorized



Coach El Jefe. Week 06 Training: 14.09.13 A1. Wide Grip Bench Press: 9×3@55 A2. Weighted Pull-Up: 9×3@AHAP B. “Heavy Tailpipe” 3 Rounds For Time: Partner 1: 250m Row Partner 2: Dual KB front rack hold @ 32/20 kg

Posted in Uncategorized



Former and Current #GGRX @ the 2014 Fittest Games Week 06 Training: 14.09.12 A. Box Squat: 10×2@55 – EMOM B. Power Clean: 10×2@90 – EMOM C. EMOM x 20: Odd: 1 Strict MU, 5 Burpee Box Jumps @ 24/20 Even: 3

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

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

Join 238 other followers

Follow me on Twitter
Follow me on Instagram
Proud of the @dcbrawlers and my ginger @ingridkantola of their #undefeated season and @gridleague inaugural season Championship! Y'all deserve it! #brawlout
Coach Winchester


Get every new post delivered to your Inbox.

Join 238 other followers