Ladders

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Uh oh, spaghetti-o.   SO SO SO pumped for this!  Pat asked me to program the Mash for this upcoming week!  It is going to be a good one and I can’t wait for you all to see it!   For today, there have been a few really cool kind of tests on the mainsite… Read more »

Howsit?

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Sam Briggs is insane….and awesome.   Getting to train with Sam all last week was eye opening.  It was amazing to see, not just what she is capable of, but HOW MUCH she trains.  It’s incredible and I am very excited to see how she does this season.   I have a bunch of videos… Read more »

Matt Chan Mash

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Matt and Cherie Chan are amazing coaches, athletes, friends and humans.. Today’s Monday Monster Mash, posted by CrossFit Linchpin and Pat Sherwood, is a little different than normal. There aren’t multiple crushing workouts with short rest in between. Nope. This is going to be worse, my friends. MUCH WORSE.   The programming for this week’s… Read more »

L1 Speal WOD

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The crew I trained with over Thanksgiving at Ute CrossFit – Holladay.   A little fun version of the workout I did with the crew at the Level 1 today at CrossFit Park City.  We did it in teams of 2 alternating back and forth between the movements (rowing together).  You could easily do it… Read more »

Fran + Heavy Fran

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I did today’s workout a few weeks ago…thought I would share it with all of you…     This workout was given to me by the guys at Brute Strength.  I know of several people who did it faster than I did FOR SURE.  It reminded me of the OC Throwdown last year, where we… 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 »

.com for Your Sunday

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Playing with the keg for the first time yesterday.  It was fun!!   Picture courtesy of Kill Cliff.   Great event out here in Utah to raise money for Operation Underground Railroad.  So happy that I got to be a part of it!   A couple REALLY good little numbers on CrossFit.com this week!  Get… Read more »

Throwback to 2010 Regionals

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Speal hitting part of today’s workout at the 2010 Regionals!   Grabbed some good stuff from old school CrossFit.com today.  All of this stuff was posted on CrossFit.com in November 2011.  First time we saw the Overhead Squat/Double Under was at Regionals in 2010….but ONLY at the NorthWest region.  That year, each regional director got… Read more »

CONGRATS TEAM USA!!

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Huge congratulations for Team USA!!   . Watching all 4 teams throw down last night was awesome.  It was great to see athletes that we are used to watching fight against each other as individuals come together and work so well as a team.  It wasn’t a runaway victory for the US, which I think… Read more »

Invitational FUN!

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The Reebok CrossFIt Invitational is TODAY!  Let’s have fun with some of these workouts….   The Invitational is tonight!  It is going to be so exciting!  Make sure you tune in at games.crossfit.com   Thought it would be fun to come up with an individual versions of one of tonights events.   Vivendi Lab. Week… Read more »