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 »

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 »

Fasho

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Garret   Vivendi Lab. Week 13. Wednesday.   Power Snatch 3-3-3-3-3   Snatch Balance 2-2-2-2-2   Squat Snatch  1-1-1-1-1   Go through all 5 sets of each before moving on to the next.  Take your time with these.  Do not do an EMOM or anything silly.  Work technique and try to go heavy.   20… Read more »

Claque

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Brooke Ence   Today’s session is a combo of a few of the things that I did with some of the crew at NorCal this week.   Hope the first week of the New Year is going great for everyone….   Vivendi Lab. Week 11. Friday.   5 sets 1 Hang Squat Snatch + 2… 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 »

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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 »

MERRY CHRISTMAS!!!

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Uh oh….Santa has been doing the Hinshaw workouts…   Once again just wanted to wish all of you a very Merry Christmas!  And…remind you to enjoy yourself, your family, some food and some downtime with the ones you love!  You will not look back and think, “I really wish I would have hit one more… Read more »

Ghetto Bird

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Me after today’s programming when we did it last Friday.   A lot of people have asked what brought me to this point after both Jason and I posted this pic last Friday.  Well, today you find out.  Today’s programming is what I did in the garage with Jason and DH last week.   Enjoy…. Read more »

AMRAP MASH

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Kara Webb at the CrossFit Invitational   Photo from games.crossfit.com   It’s MONDAY!!!  We have a big week coming up with Thanksgiving and all…   Monday Monster Mash as usual! Programmed each week by Pat Sherwood. @sherwood215 @crossfitlinchpin   Vivendi Lab. Week 6. Monday.   AMRAP 3 Min 5 Back Squats 255/165 5 Bar Muscle… Read more »

Oly EMOMs from Aja

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Pretty cool portrait of Aja by Jim Jordan Photography. Who doesn’t want to lift on a Saturday?!  First a nice snatch drill warm up then 2 fun EMOMs.   All of this came from CrossFit Games athlete and Oly Lifter, Aja Barto.  Check him out @behemothcf and behemothcrossfit.com   Vivendi Lab. Week 5. Saturday.  … Read more »