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 »

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 »

Bergeron Throwback

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Throwback video and workout for today…   That Mash was BRUTAL.  Today’s workout is pretty bad too.  You wouldn’t want it any other way.   Today’s workout was originally created by Ben Bergeron of CrossFIt New England.   Vivendi Lab. Week 11. Tuesday.   Clean 1-1-1-1-1-1-1 Work up to a heavy single hit at least… 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 »

Brute Strong

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The bros of Brute and Ute CrossFit   Molly and I will be teaming up with these two giants for the East Coast Championships in January.   I don’t know about all of you but the Mash toasted me.  Those deads were quite the chore.  Let’s get some lifting and some skill work in today…. Read more »

EMOM First

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Missing this warm weather and Aloha vibes….the people were pretty cool too.     Here are a few other workouts that went down when we were in Hawaii.  At any given time there were 3-4 different workouts to choose from.  The EMOM was of course designed by Jason.   I know we usually post the… Read more »

Open Mash 11

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Leif Robinson.   Photo by @kylemacvisuals   Wrapping up the week here in Hawaii with the Progenex crew.  There will be more workouts coming your way from what we did here.  Wait til you see the TERRIBLE one Sam created.  But, today is Monday and as usual…we do the Mash.   Monday Monster Mash is… Read more »

Slave Stealer

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Some fun at the gun range with this awesome crew. This group is all in Utah this weekend for the First Annual Slave Stealer Throwdown hosted by Ute CrossFIt.  The cause for this competition/exhibition is absolutely amazing.   Watch this video to learn more about the cause:   Learn more about the Throwdown at utecrossfit.com… Read more »

Behemoth Lifting

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Aja Barto…our friend and awesome lifter.   Aja became well know in the CrossFit Community for being an awesome, strong and REALLY tall CrossFit Games competitor.  He was always super easy to spot on the competition floor because – at 6’5″ – he pretty much towered over everyone.  After the 2013 season he decided to… Read more »