The opening of CrossFit I35 is the culmination of a journey that began more than 50 years ago. While I still feel very blessed to be able to train with heavy weights at a high intensity, my age and experience makes me feel far more comfortable in the role of coach than athlete. My interest…
Strength/Skill 5X3 reps of – 1 Paused Front Squat (3 count pause in bottom, no bounce to stand) + 3 Jerks Then 7 rounds of: 11 Burpees over Bar 9 TTB 7 Thrusters 105/70# Rest :30 after each round Buyout 4X10 Tempo Strict Pullups (3 counts up – 3 count hold with chin over –…
Ever since I first walked into a CrossFit gym back in 2009 I knew that this was not just the answer to my fitness goals but something I needed to be involved in for a long time. I have learned that with a high intensity workout a person can open themselves up mentally and emotionally to…
Say Happy Birthday to Cynthia!
Remember that Thursdays are deload days in prep for the weekend. Also once games season actually hits it will become an even lighter day as the unannounced open wod will be every Friday
7X1 Paused Power Snatch + 3 T&G Power Snatches + 1 Paused Power Snatch – work to a max for the complex, rest exactly 90 sec.
Same as last week. If your backside ain’t smoked after doing these you’re doing them wrong.
30 Power Snatchs 135/95
Bench Press 5 x 5
Introduction Welcome to CrossFit I35’s 28-Day Transformation Challenge. We can’t wait to see your results. The next 28 days may be the most important 28 days of your life. While we can’t promise a total transformation in a month you have the opportunity to lay the foundation that will totally change how you look,…
Strength/Skill 1) Every 1:30 for 9:00 3 Position Snatch (hang at power position -> hang at knee -> floor) *Begin at 60-70% of 1rm & increase to a max for the complex – push wait from last week. All three reps should be completed without dropping the bar or pausing on the floor. Rest 2:00…
10X1 Clean & Jerks @ 85% – rest exactly 45 seconds
*Same as yesterday – notice the decrease in rest. No extra attempts – keep it to 10.
50 Power Snatches 95/65#
4 x 10 Romanian Deadlift
Strength/Skill 10X1 Squat Snatch @ 85% – rest exactly 30 seconds between attempts. No max efforts or extra reps. Start at 85% and you miss more than once please drop weight. Then Every 6 minutes until completion or inability to finish a segment: 1) From 0:00-6:00 75 Wall Balls 20/14# (10’/9′) 10 Chest to Bar Pullups…
Did you read yesterday’s post and blog share from Yasha? Strength Pause Front Squat 4 x 8 Pause 3 seconds at the bottom of each squat. DON’T RELAX OR SIT IN THE BOTTOM. The purpose is to be able to ACTIVELY hold the bottom of a squat and come up hard and fast. Sitting or…