Month: August 2016

8/29/2016 – 9/4/2016

Monday 8/29/2016 Crossfit Total 1RM: Back Squat Strict Press Dead Lift Post WOD Comp Work Z1 Work 10min Jog then, 10min Row Purpose: You should be able to breathe thru your nose the entire 20 min. After the max effort day today, you need to do everything in your power to get ready for tomorrow. […]

Carbohydrate Timing for Higher Performance – Coach Brandon

Last time we talked about some very general basic nutritional guidelines for the average newbie who is looking to lose a little weight and feel better throughout the day. You can find that post here. If you aren’t doing the basics, refer back and get on board. The biggest mistake a lot of athletes make […]

Monday 8/22/16 – Sunday 8/28/16

Monday 8/22/16 Squat Snatch 5-3-1 Then, For Time: 40 box jump overs 24/20 20 Power Cleans 135/95 Post WOD Comp Work 10sec Bike Sprint rest walk 2min x 6 rest 5min 20sec Hang Power Clean 95/65 rest walk 2min x 5 Purpose: We’ve increased our sets by 1 this week, and we’re striving for a […]

8/22/2016 – 8/28/2016

Monday 8/22/2016 Squat Snatch 5-3-1 Then, For Time: 5 min cap 40 box jump overs 24/20 20 Power Cleans 135/95 Post WOD Comp Work 10sec Bike Sprint rest walk 2min x 6 rest 5min 20sec Hang Power Clean 95/65lbs rest walk 2min x 5 Purpose: We’ve increased our sets by 1 this week, and we’re […]

Better Training Through Breathing – Mark Stone

Many times we may be doing simple repetitive tasks and realize that our minds are somewhere else. If this is washing the dishes, maybe no harm done. But if it’s cutting vegetables with a sharp knife or doing deadlifts at the gym, our mental inattentiveness may have serious consequences—a cut finger or a strained back. […]

Simplifying Nutrition – Coach Brandon

Nutrition is the bogeyman to most athletes. You know he’s always looking when you’re not. He’s messing with stuff that you just put down and now you can’t find it. He’s hiding under the bed to wake you up as you just start to drift off to sleep. You know he’s always waiting for you, […]

Monday 8/15/16 – Sunday 8/21/16

Monday 8/15/16 For Time: 100 double-unders then, 5 rounds of: 2 rope climbs 8 sumo deadlift high pulls then, 100 double-unders *Post WOD Comp Work* 5 Russian KBS 70/53lbs 100m Sprint rest walk back x 6 rest 5 min 20sec Push press amrap 115/80lbs rest walk 2min x 4 Purpose: Digging deep post heavy Russian KBS […]

Monday 8/8/16 – Sunday 8/14/16

Summer Firebreather Part 2 WINNERS ARE! Lantz  Stoltzfus Mark Stone Nicole Vogler Tristan Vogler Charla Henderson  Danni Ertter Judson Ayers Celeste Schultz Monday 8/8/16 5 Rounds for Calories 30 sec Row Sprint Immediately following, 30 walking lunges rest/walk 2 min then, 3 attempts at max HS walk rest 2 min between attempts   Tuesday 8/9/16 […]