Monthly Archives: Apr 2016

Thursday, April 21st

If you have trained Monday – Wednesday, take today as a rest day. Yesterdays Whiteboard  Performance and Competition are in red A) 3 rounds, not of time Double Kettle Bell front rack walking lunge x 12 steps rest 30 seconds Overhead squat x...

Read more

Wednesday, April 20th

WHAT DOES 30X0 MEAN? – WHY I LIKE TEMPO TRAINING Slow down . . . it might be your key to avoiding injury and getting stronger. Tempo training is not just for bodybuilders. Olympic caliber athletes from all over the world use tempo training to...

Read more

Tuesday, April 19th

YOU SHALL NOT SNATCH, or, Thoughts on the Absolute Necessity of the Hook Grip By Noah Abbott Originally posted 7.1.2014 Lately my coaching comrades and I have been noticing a strange phenomenon. Normally conscientious and dedicated Crossfit...

Read more

Monday, April 18th

“Competition” The focus of the competition training for the next 8 weeks will be on increasing upper body pressing strength and bending. The main lift well focus on for pressing will be the ring/stationary dip. For bending think...

Read more

Friday, April 15th

UCAN Super Starch: What is it, and Who is it for? In the world of supplements, processed carbohydrates are probably only second in sales to various proteins; manufacturers would have you believe it’s absolutely essential to be properly fueled...

Read more

Thursday, April 14th

Performance and Competition are in red A) 3 sets of: 8 Lateral Lunges or Pistols each leg 12 Ring Rows (get as horizontal as possible while still completing the full range of motion) B) Every 3 minutes, for 15 minutes: 10 Kettle Bell Front Squats...

Read more

Wednesday, April 13

Performance is in red, Competition is in blue A) On the minute, for 9 minutes: Minute 1 – Support Hold (accumulate 15-20 second) Minute 2 – Overhead Squat x 6 reps @3211 (3 sec down, 2 sec pause in the bottom, scale with bands, PVC) Minute 3 –...

Read more

Tuesday, April 11th

Training for Fat Loss Written by Calvin Sun I’ve spent the better part of a decade earning a living by training clients and working with athletes. In that time, the biggest misconceptions that I have seen over and over have been related to...

Read more
Phone: 360-219-7173
902 Johnson Rd Centralia, WA 98531