Jess essentially grew up in the gym, as a competitive gymnast from an early age. After a tough decision to quit gymnastics when adolescence hit and a desire to be a more ‘normal’ high school student took over, Jess struggled with finding a new sport. She quickly found out that reaching the age of 15...Read More
For strength, the focus is shoulder-to-overhead, but you’ll need to clean the bar to the front rack position, so cleans can be any version you’d like. Once you get it in the front rack, do 5 push presses or push jerks, or combination of the two. The weight for thrusters in the metcon should be...Read More
CrossFit Thermal – CrossFit Take 20 minutes to find a 2RM deadlift. You may not drop and reset for the 2nd rep – it must be touch-and-go for both to count. For the metcon, deload to 65% of your new 2RM and do the couplet of deadlifts and burpees. Unlike “Murph” yesterday, don’t pace this...Read More
Take 20 minutes to find a 2RM deadlift. You may not drop and reset for the 2nd rep – it must be touch-and-go for both to count. For the metcon, deload to 65% of your new 2RM and do the couplet of deadlifts and burpees. Unlike “Murph” yesterday, don’t pace this one – go all...Read More
Take 15-20 minutes to find a max OHS from the rack. The metcon is a descending couplet, but after each “round” you will do a rope climb. So start with 12 power cleans and 12 burpee box jumps, then 1 rope climb. You will finish with 3 power cleans, 3 burpee box jumps, and 1...Read More
For bench press, this is meant to just get a quick three sets of 5 bench press in. The weight should be the same across all 3 sets. For the partner workout, one person will row 500m while the other works on the AMRAP – when the rower gets off, they pick up wherever their...Read More
Huge congratulations to Paul Buchanan, for winning the Spring Nutrition Challenge. Paul, aka, Paleo Paul, aka Prospect Paul, dove right in and absolutely destroyed the challenge, losing 14 pounds and 3% body fat in 30 days. Paul remained on SFH supplements but was otherwise strict throughout the 30 days. Paul had some slip ups, but...Read More
In warm-up, do 5 rounds of pull-ups, push-ups, and air squats. Pick a reasonable number for each movement; some guidelines are given as merely suggestions. This is not for time, just to get loose for Murph on Monday. The metcon is an AMRAP version of “DT.” Instead of “for time,” let’s see how many rounds...Read More
This is a classic “girl” benchmark. If you are newer to CrossFit, there are two ways to scale this workout: one way is to cut the reps to 15 or 20 per round, but still do 5 rounds. This is a good way to get the running in and to feel what it’s like to...Read More
