Dumb Ropes

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  A little CrossFit.com for you.   Vivendi Lab.  Week 21. Wednesday.   For time: 70-lb. dumbbell snatches, 50 reps 15-foot rope climbs, 5 ascents 70-lb. dumbbell snatches, 40 reps 15-foot rope climbs, 4 ascents 70-lb. dumbbell snatches, 30 reps 15-foot rope climbs, 3 ascents 70-lb. dumbbell snatches, 20 reps 15-foot rope climbs, 2 ascents… 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.

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 »

PRGNX takes ECC!

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Congrats to Lauren and Garret Fisher, Sam Briggs and Dan Bailey…otherwise known as Team Progenex for absolutely CRUSHING The East Coast Championships in Boston this weekend!!!   Headed to Dubai for the rest of this week to coach a seminar out there.  Needless to say my times are going to be a little off for… Read more »

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 »

Ne Plus Ultra

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Mason Alderman.   It’s Sunday… the NFL Playoffs are on and it’s a New Year…let’s lift heavy stuff.   You can kinda superset these lifts or do them each straight through one at a time.  Shooters choice.  Just make sure you are resting long enough that you can go heavy, and going heavy enough that… 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 »

2015

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Here’s some motivation…. HAPPY NEW YEAR!!!!   Last year I posted a video that highlighted the Games performances of 2013 to motivate you all for 2014.  Today, I thought this was even cooler.   Not that you need motivation on Jan 1.  It is probably the one day of the year where the MOST people… 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 »

Christmas Doozy

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AWESOME video highlighting the Invitational!  Enjoy it over the holiday!   Tomorrow I will put up a few workouts to get you through the holidays.  I won’t be posting on Christmas Eve or Christmas Day, and hopefully you all will be taking some time away from your computer screens too.     One thing I… Read more »