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 »

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 »

Zambard Saturday

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  Excited to be helping out with this challenge through the holiday season. ironmilechallenge.com   Another sweet day of programming from Miss Rory Zambard.  Once again this day was separated into 2 sessions, but you could probably do it in one.  One benefit of breaking things up into 2 sessions, if you can, is just… Read more »

Zambard and Mason

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A day of training for Rory Zambard…some help with demo by Mason Alderman.   Rory Zambard is a beast.  Not only is she a beast, but she does all of her own programming.  Not many athletes can program for themselves and still manage to hit their weaknesses the way they need to.  Rory is also… Read more »

The Brow

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The 2 male members of my team for the Team Series….Incommunicado.   On the new site, I will be mixing in some CLASSIC and sometimes OLD SCHOOL main CrossFit.com programming.  Sometimes we forget to look to the source to find the best and most elegant workouts.  The workouts will be mixed in with the programming… Read more »

Incommunicado Vegas

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Progenex Incommunicado during the Snatch Workout of the Team Series.   Today we were together with the other two Progenex Teams for the Team Series, Progenex Dark Horse and Progenex Force.  We completed the snatch event first and then did the double under-front squat-push press deal.   I am very happy with our scores on… Read more »

Team Series Week 2

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Progenex Incommunicado post 2 Rep Max Bench.   If you are not doing the CrossFit Team Series workouts this weekend…that doesn’t mean you can’t play with these WODs.  Either get together with a group or be a bad ass and do these versions…   The Lab. Year 2. Week 1. Friday.   Take 10 Min… Read more »

Incommunicado

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Pumped to be on this team for the upcoming CrossFit Team Series starting this weekend!   Meet my teammates for the next few weeks.   Blair Morrison: Games Vet, 13th Place in NorCal Regionals this year! Vanessa Long: (formerly Vanessa Reyes) 12th in SoCal 2 years running! Ben Alderman: top 10 in NorCal 3 years… Read more »