DT Mash

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  This week’s Mash looks very simple, Pat would say it’s elegant.  I would say, when that is the case…it’s probably going to suck much worse than you think.   I went on a pretty good rant last week about shortening the rest…DON’T do that.  If you are just ready to go after 2 min… Read more »

Sled Run

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No excuses.   Check out this cool shot from Adaptive CrossFit Athlete @1nub_wod_crusher   Today we have a little “conditioning” from Pat Sherwood and CrossFit Linchpin.  We usually have Hinshaw workouts on Thursday’s but I haven’t gotten the new batch for the new year yet…so this should do the trick!  Also pulled some cool gymnastics… Read more »

Kara Webb

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Kara Webb.   Kara is such a bad ass.  I was able to weasel some programming from her and she said this one was one of her favorites she did a while back.  I love that she sent me this one because she has been rehabbing a nerve injury that really messed up her ability… Read more »

First Mash 2015

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  Well…it’s a New Year, a new Mash, but some things never change.  It’s going to be a good one.  Make sure to read the notes to learn how to scale appropriately and get the proper stimulus.  DO NOT lower the rest and pace….go HARD on each part so that you NEED the rest!  … Read more »

Screw Ups

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The whiteboard for Pat and Gustavo after today’s workout….   Pat and I had a pretty interesting conversation on the day that he and Gustavo did this workout.  He had posted it to the Linchpin IG and saw comments or questions from people about “I am going to change the rest….that’s too much rest.”  Or… Read more »

“Nicole”

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  Checked in with Garret today.  He is back in Miami after being here with us for a while for Christmas.  He gave me what he did today and what he got and I thought you all would be stoked to give it a try.  The morning lifting is from me and the afternoon session… Read more »

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Speal showing there is much more to life that competitions and titles.   With the holidays and the travel and all of the fun that has been happening lately I have fallen behind on the programming I had gotten from some of these amazing athletes.  I got today’s workout from Speal months ago.  He always… Read more »

Last Mash of 2014

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Oh boy….   If you are like me you are still feeling the effects of a highly relaxed Christmas vacation…especially with some foods you don’t eat very often.  This little number, created by the inventor of the Mash himself, should help us feel back to normal….It probably just won’t feel that great during.   There… Read more »

Miranda Monster Mash

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  So….here it is!! The Monday Monster Mash of my creation!  The comments and feedback so far have been about the number of reps in a row of the movements.  That was by design.  Every year in the Open and especially at Regionals there is some nasty workout with a bunch of reps….and those are… Read more »

PRGNX Sounds

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  Progenex has a cool spotify account where they have had myself and several other athletes create playlists so you can listen our favorite workout beats during yours!  I had a blast making mine and I can’t think of anything I would rather listen to more.  To check out my playlists, and the others, visit… Read more »