Pecs and Abs

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  How did everybody do on 15.3?  2 more weeks to go.  Keep your head in it…and maybe even more important….give yourself a mental break til Thursday’s announcement of 15.4!   Vivendi Lab. Week 20. Tuesday.   4 Min AMRAP Burpee Box Jumps 24/20   Rest 10-15 Min   For Time: 10 Bench 195/125 20… Read more »

Chalk Chest

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      Vivendi Lab. Week 18. Sunday.   12 Min EMOM 1 Full Snatch   Rest 10 -15 and warm up next lift   12 Min EMOM 1 Full Clean and Jerk   Start at roughly 70-75% and go up every 3 min if you are hitting the lifts.

Monday.A

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  So…hopefully by now you have logged your 15.1 and 15.1A scores and are ready for what we do on Mondays.  Stay off the damn leaderboard….what’s done is done.  Only one way to get fitter…get back to work!   Vivendi Lab. Week 18. Monday.   For Time: 75 Pull Ups 75 Push Ups 75 Front… Read more »

Liz

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  Ever notice how common it is to lift and then do some sort of met con heavy breathing workout??  Some days, if we are going to do both a heavy and a met con type workout in the same session, that needs to be switched around.  Today the priority is to get your legit… Read more »

You Ruhl

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Zack Ruhl   Zack is one of my favorite athletes.  Not just because he is a bad ass adaptive athlete who refuses to quit, but also because he is fun and funny.  He is always having a good time, trying new things and cheering on others.   Another golden opportunity to crush it today from… Read more »

5 Min MASH

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Gustavo.   Gustavo will be doing the Monday Monster Mash (even after a pretty crazy weekend in Vegas)….will you?   The Open starts NEXT WEEK!  I can’t even believe it!  Very interested to see how it’s different this year with the potential for people to scale etc.   Any predictions?   Vivendi Lab. Week 17…. Read more »

Linchpin Sunday

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  After all of the hearts and chocolates….we might be a little foggy.  But there is always time to train!  Lots of barbells yesterday, so let’s hit some gymnastics work.  Thanks to CrossFIt Linchpin for today’s programming.   Vivendi Lab.  Week 16. Sunday.   For Time: 75 Strict Ring Dips 50 Strict Chest to Bar… Read more »

Skill Mash

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  This one is a doozy…some high power output with some serious skill in the middle.   Vivendi Lab. Week 16. Monday.   21-15-9 Deadlift 225/155 Thruster 95/65   Rest 10 Min   2 Rounds for Time 5 Rope Climbs 100 Foot HS Walk 1 Min L Sit (accumulate if necessary)   Rest 10 Min… Read more »

Open Call Out

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Have you signed up for the 2015 CrossFit Games Open??   Whether you have goals of qualifying for Regionals or even the Games…or you are just doing it to measure where you are this year, the Open is a big part of our community.  It’s the one time of year where we all come together… Read more »

Party Next Door

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  I recently helped good friends of mine, Ben Alderman and Blair Morrison, put on a cool lifestyle challenge competition.  I got to program the workouts to help the participants with their weight loss goals for this comp and was asked not to post them on my own site til it was over….well, that day… Read more »