Garrett H.

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Jen and I with Garrett Holeve at Wodapalooza.  One of my favorite athletes there. I know you must be fired up after looking at this photo…..but…   Vivendi Lab. Week 16. Friday.   Rest or Make Up

1609

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Molly. If you haven’t registered for the CrossFit Games Open yet, you better do it!!  I will be programming rest days on Thursdays and the Open workouts on Fridays through that whole 5 weeks!  Whether you are trying to be competitive with other people or not, the Open is always a good time to put… Read more »

Aroll

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Alex Rollin Such a cool shot by the Progenex photographers at Wodapalooza.   I pulled today’s workout from the archives of the NC Lab.  It was back in March of last year.  There is a little bit of squatting (ha ha) and I am sure we are sore from yesterday…but the Open is coming!  These… Read more »

Take Me to the Beach

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  Absolutely love this picture.  I wish I could go back…RIGHT NOW.   Today some fun we had with the crew from NorCal and Gustavo.   Vivendi Lab. Week 15. Saturday.   Back Squat 5-5-5-5-5   Power Clean and Push Jerk Find a heavy single   A few little doozies from Invictus   5 Min… Read more »

Dumbbell Friday

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The boys of CrossFit Iron Mile.   Today is another workout I designed for the transformation challenge I helped Ben Alderman from CrossFit Iron Mile with.  I originally programmed it with a barbell, but thought we haven’t seen dumbbells for a while and they are such great tools.  Pick your poison and get after it…. Read more »

Snatchie

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Brennan Fjord.   Vivendi Lab. Week 15. Wednesday.   20 Min Every Other Min Power Snatch Hang Snatch Snatch Balance Overhead Squat   Start at 75% of 1RM Snatch and go up if you can.   From CrossFit Linchpin:   For Time: 100 Double Unders 10 Squat Snatch 155/105 80 Double Under 8 Squat Snatch… Read more »

On Track Mash

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Awesome pic I was tagged in on Instagram. “@ed_cardoso21  My first CrossFit workout was in Leatherneck, Afghanistan about a year ago.  I don’t remember what exactly the WOD was, however I do remember tears, vomit and scraped shins from box jumps.  Do you remember your first CrossFit workout?”   Back home from Dubai so posts… Read more »

No Wifi

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Wifi in the hotel room is now completely useless… So will keep this single.   Vivendi Lab. Week 14. Sunday. Find your heaviest in the complex: Push Press PushJerk Split Jerk   For Time 30 Jerk 185/125 30 Box Jump 36/30 30 Power Clean 185/125

Sychronized Sibs

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Awesome shot of sibling sychronized Overhead Squats!!   Here is a session that Garret hit this week.   Vivendi Lab. Week 14. Saturday.   15 Min EMOM Min 1 – 5 Bench Press 205/125 Min 2 – 30 Meter HS Walk Min 3 – 15 GHD Sit Ups   10 Min EMOM 2 Back Squats… Read more »

Skyscraper

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View from the dinner table in Dubai.   Here is a combo of a little of what I did here in Dubai today, along with something I am cooking up to do tomorrow.   Coach Chris is a little under the weather, but the workouts are coming!     Vivendi Lab. Week 14. Friday.  … Read more »