Category Archives: Uncategorized

a. back squat 8,8,6,6 @30×1 ; rest 2.30 b/w sets b. rowing sprints 15 sec for distance ; rest 2.30 x 5 c1. db split lunges @ 3010 ; 8 -10 reps ; rest 45 secs b/w legas x 3 … Continue reading →

a. mobility – everything get loose b. power clean , front squat, push press cluster 1.1.1.1 reps @@ 40kg ; rest 90 secs x 5 c. row easy 5 mins   notes got myself loose and did the cluster this … Continue reading →

Tuesday. A. 75 sec @ 90% effort DB Power Cleans @ 20kg/hand rest 3 mins x 3 sets + rest 4 mins + B. 75 sec @ 90% effort DB Thrusters @ 15 kgs/ hand rest 3 mins x 3 … Continue reading →

Originally posted on CrossFit Faith:
TODAY’S STEPS READ:  Ephesians 2 REFLECT:  Why did God create us?  What is our true purpose?  Say, or write, a prayer of praise that is inspired by the words of this passage. RENEW: Write a…

a. 10 min mobility session – focus on hips and glutes 7 min row @ 85 percent rest 2 min 7 min ride @ 85 percent rest 2 mins 7 min burpees @ 85 percent rest 2 mins 7 min … Continue reading →

friday training  a. sumo deadlift – 10 – 12 reps @ 31×1 tempo ; rest 2 mins x 3  b. normal bench press – 10 – 12 reps @ 30×1 tempo ; rest 2 mins x 3  c . chin … Continue reading →

Tuesday training a. 90 secs @ 86 percent effort db push press @ 15kg per hand rest 3 mins x 2 rest 4 mins b. 90 secs @ 85 percent effort goblet squats @ 16 – 24kg kb rest 3 … Continue reading →

Originally posted on FIT AS FU*K:
By Greg Everett, Catalyst Athletics There are a lot of different ways to train as a weightlifter, but two broad categories can be described by either planning and prescribing all the numbers (e.g.…

The Energy Pathways ~ Luke Palmisano The end of the world is nigh!  Cos’ the Mayans said so.  So, as a way of saying goodbye, we’re going to talk about… energy pathways.  Whatever, don’t judge me.  I wrote this post before … Continue reading →