Sled Run

Posted by

No excuses.   Check out this cool shot from Adaptive CrossFit Athlete @1nub_wod_crusher   Today we have a little “conditioning” from Pat Sherwood and CrossFit Linchpin.  We usually have Hinshaw workouts on Thursday’s but I haven’t gotten the new batch for the new year yet…so this should do the trick!  Also pulled some cool gymnastics… Read more »

Kara Webb

Posted by

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 »

Bergeron Throwback

Posted by

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 »

First Mash 2015

Posted by

  Well…it’s a New Year, a new Mash, but some things never change.  It’s going to be a good one.  Make sure to read the notes to learn how to scale appropriately and get the proper stimulus.  DO NOT lower the rest and pace….go HARD on each part so that you NEED the rest!  … Read more »

2015 Rest

Posted by

Gustavo hanging with the Champ – Robert The Ghost Guerrero   Alright crew, tomorrow is the first Monday of the New Year.  This means that many have probably waited to get their resolutions and new goals going until then.  We will give you a day to catch up, gather your thoughts, or just chill.  Tomorrow… Read more »

Screw Ups

Posted by

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 »

Deadlift Friday.

Posted by

Throwback pic to 2013 NorCal Regionals   Deadlifts.   Are awesome.   Vivendi Lab. Week 10. Friday.   A little drill I got from Sean Lind…   Handstand Walk Ladder 1 meter HS walk 2 Meter HS Walk 3 Meter HS Walk Come down in between and rest 45 seconds between rounds.   Go as… Read more »

2015

Posted by

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”

Posted by

  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 »

Posted by

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 »