10/19/2015

Wendler 5/3/1 Were starting a Wendler cycle for the next few months. It will help if you know youre maxes but if not its ok we will guesstimate and go from there. If you do not know what the Wendler program is the article above gives a little background. A) Back squat...

Hero WOD “Adrian”

“Adrian” Seven rounds for time of: 3 Forward rolls 5 Wall climbs 7 Toes to bar 9 Box jumps, 30″ box U.S. Army Sergeant First Class Adrian Elizalde, 30, of North Bend, Oregon, assigned to the 2nd Battalion, 1st Special Forces Group (Airborne), based...

10/13/2015

VO2 Max Effort Lift “Strive to blur distinctions between cardio and strength training. Nature has no regard for this distiction or any other” Greg Glassman A) 400 m run 100m farmers carry 1.5/1 pood 25 handstand push up 400m run 100m farmers carry 1.5/1...

10/12/2015

Bodybuilding vs Strength Training Awesome article on the difference between bodybuilding and strength training. Theres a big distinction between the two and this article clears up a lot of the questions people might have A) 3×5 Overhead squat B) 9x 5 muscle up 5...

10/8/2015 Hero WOD “Randy” and “Fran”

Today we are doing 2 short but super intense WODs. The cutoff time will be 6 minutes. That means if you dont think you can fininsh in that time RX drop the weight or scale the pullups. Take as long as you need in between and give 2 max effort workouts. A)...