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 »

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 »

Sam Briggs says “Do Diane”

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Anything Sam can do Mason can do better….ha ha ha.  He’s up for the challenge anyway. You were doing 95# deadlifts and handstand push ups when you were 7…..weren’t you??   Today’s programming provided by the one and only Sam Briggs.   Mason hit a COUPLE of the parts of one day of training for… 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 »