There are a lot of things I love about CrossFit. I’m going to share 3 of my favorites: 1) Workouts- At it’s core level, CF is all about the workouts. Mixed modal activities- running, rowing, heavy lifting, gut-checking mixes of everything! Yep, of course the workouts are going to make my top 3. 2) Community- […]
Helen 3 RFT: Run 400m 21 KBS (53/35#) 12 Pull Ups __________ Strength Under Pressure Deadlift 5RM (add 10# to previous) ___ 1 Min Max Push Ups 1 Min Max Double Unders x3 Rest 1 Min btwn rounds. […]
DE- Push Press 10×2 every 90s Use 60% of last week’s CFT press for this effort. The bar will start on the ground each time. DE= Dynamic Effort– Typically taking 50-70% of 1RM for that exercise and moving through exercise with maximal speed (controlled!). Usually 2-3 reps on 90sec – 30sec. Dynamic effort lifts involve […]
STRENGTH: DE: Back Squat 12 sets of 2 reps @ 60% of 1RM Use Back Squat 1RM from the CrossFit Total. _____ “Tumilson” 8 rounds for time of: Run 200 meters 11 Dumbbell burpee deadlifts, 60 pound dumbbells U.S. Navy Special Warfare Operator Petty Officer 1st Class (SEAL/Enlisted Surface Warfare Specialist) Jon “JT” Thomas Tumilson, […]
5 RFT: 50 Squats 100 Rope Jumps Beat the Coach- 10-9-07: 13:40 (This was the first workout that I posted on CF.com) __________ Strength Under Pressure Clean & Jerk 5×3 ___ 3 RFT: 15 Burpees 12 Power Cleans 9 Push Jerks […]
As we celebrate America’s independence today and think about all the things that make our country truly great, I’d just like to take a moment and let you guys at CFW know how much I appreciate you! Honestly, coaching and teaching is not anything I would have ever imagined doing in my life. And now […]