[vc_row][vc_column][vc_single_image image="9597" img_size="large" alignment="center" style="vc_box_outline_circle_2"][vc_column_text] Coaches Ed and Sam here with a knowledge bomb sprinkled with our usual puns and anger at both the world we live in and the industry we've chosen to work in. Ed handed me a review of a study recently and it's been sitting on...
[vc_row][vc_column][vc_single_image image="9564" img_size="large"][vc_column_text]Fri-yay! Today we'll hit some strength right off the bat with bear crawls and burpees. I know...sounds horrible, but as we noted above...it starts with your face. Get comfortable being uncomfortable. We'll work on some rig/core work and postural exercise work. And finally, a hand-eye coordination drill. Well...
[vc_row][vc_column][vc_video link="https://youtube.com/shorts/C74mYV8TJLA?feature=share"][vc_column_text]Check out Gene. He's 82, and we're working on the straight arm "pull" in the clean. We've reduced the ROM to the hang because we're currently better from the hang. We'll add drills to work on the transition from the first to second pull soon. Right now, however, check...
[vc_row][vc_column][vc_video link="https://youtube.com/shorts/-ewyJEV8Im0?feature=share"][vc_column_text]From our work with athletes in private sessions: In the video above, first, check out the thought, intent and contemplation here as "Wendy" begins working on her toes to bar. We're working on the beat swing or kipping swing. We're working on kipping pull ups. And we're working on...
[vc_row][vc_column][vc_single_image image="9537" img_size="large"][vc_single_image image="9549" img_size="large"][vc_column_text]On August 6, 2011, a tragedy shook the military community and Americans everywhere. In a single instance, America lost 30 military service members, many of whom were members of the Navy SEAL community—and one military K9– when a CH-47 Chinook helicopter, call sign Extortion 17, was...
[vc_row][vc_column][vc_single_image image="9542" img_size="large" add_caption="yes"][vc_column_text]Our strength day this week is amost absent of the barbell! Oh no! OH YES! Odd objects are a great reprieve from the balanced barbell. We see better what our weaknesses are. So get to it! Our squat will be a kettlebell goblet squat - poking at...
[vc_row][vc_column][vc_single_image image="9537" img_size="large" alignment="center"][vc_single_image image="9539" img_size="large" alignment="center"][vc_column_text]Get prepared for your Friday workout, guys! You're doing a version of the 31 Heroes CrossFit Hero WOD. Details will be on Friday's post and were put in the August Newsletter. This Monday, our four-rounder will bring back landmines, horizontal pulling, deadlifts and yes,...
Your first question should be "Why would I want to?". That part's easy. It is the best, completely comprehensive, and "proven" program for functional fitness around. It's so simple it's easy for the critics to poke at. But it works. It's not flashy - but it is - "3, 2,...
[vc_row][vc_column][vc_single_image image="9421" img_size="large" add_caption="yes" alignment="center"][vc_column_text] HAPPY BIRTHDAY TO JIMMY W! Friday starts with a partner WOD of wall balls. And that's all we're going to say. Show up to find out! After that, and a rest!, we'll work some core, and then finish out with another challenging piece - a...
[vc_row][vc_column][vc_single_image image="9422" img_size="large" add_caption="yes" alignment="center"][vc_column_text]Our Hump Day starts with our squat being a BB back squat. Our press is a combination of a single DB Press plus an overhead walk - challenging! And our hinge is a BB DL repeating a pattern from 6/29. Try to beat your total load...