July 15th, Friday

July 14, 2016 By Winston Thompson Leave a Comment

6, 7, and 8am, Noon, 4:30, 5:30, and 6:30pm

It’s an all out assault on your arms today. Enjoy!

Extra Reading

The case for eating butter just got stronger

Back Squat (5x3x1+)

(90% of 1RM)+10=base number
75, 85, 95%

J.T. (Time)

21-15-9
Handstand Push-ups
Ring Dips
Push-ups

In honor of Petty Officer 1st Class Jeff Taylor, 30, of Little Creek, VA, who was killed in Afghanistan June 2005

To learn more about J.T. click here

July 14th, Thursday

July 13, 2016 By Winston Thompson Leave a Comment

6, 7, and 8am, noon, 4:30, 5:30, and 6:30pm

The secret to success in the snatch is the speed under the bar. Don’t forget, you’ve got to get it off the ground before you can get under it. Duh..,Right? Like we’ve been talking about, you need to catch the ball before you can run with it. You must explode through the hips before you can get under that bar. Don’t mute the explosion. Get it all!

Extra Reading

The gaps in your training aren’t in the gym.

Hang Snatch (3x3x3x3)

Don’t add weight until you earn it. Full Squat Snatch if you can.

CrossFit WOD (Time)

5 Rounds
10 OHS 95/65
10 Toes To Bar
25 Double Unders

July 13th, Wednesday

July 12, 2016 By Winston Thompson Leave a Comment

6, 7, and 8am, noon, 4;30, 5:30, and 6:30pm

One of the many challenges with the snatch and the OHS for most of us is the ability to be stable overhead. Focus on keeping the lockout in the over head walks.

Extra Reading

The mind boggling bullshit of health and fitness

Deadlift (5x3x1+)

90% of 1RM=base number
75, 85, 95%

CrossFit WOD(AMRAP – Reps)

12 Minutes
5 KB Snatch (Each Arm)
10 OH Walking Lunges (Each Arm)
20 KBS
16/12