Gal Pals

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      Vivendi Lab. Week 17. Sunday.   Spend 10 Min practicing free standing handstands.   21 Min EMOM Min 1 – 10 GHD Sit Ups Min 2 – 5 Unbroken Muscle Ups Min 3 – 5 Unbroken Clean and Jerks 185/125    

You Ruhl

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Zack Ruhl   Zack is one of my favorite athletes.  Not just because he is a bad ass adaptive athlete who refuses to quit, but also because he is fun and funny.  He is always having a good time, trying new things and cheering on others.   Another golden opportunity to crush it today from… Read more »

Fonseca

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Joe Fonseca   TIme to have a little bit of fun with a teammate today.  Two fun team workouts coming up….   Vivendi Lab. Week 13. Saturday.   Teams of 2… 10 Min on the Clock. 20 Wall Balls 3 Rope Climbs So…partner 1 is doing 20 Wall Balls while partner 2 is doing 3… 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 »

Miranda Monster Mash

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  So….here it is!! The Monday Monster Mash of my creation!  The comments and feedback so far have been about the number of reps in a row of the movements.  That was by design.  Every year in the Open and especially at Regionals there is some nasty workout with a bunch of reps….and those are… 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 »

Elegance

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  Pic taken during some skill work up at CrossFit HQ.   Speaking of CrossFit HQ…once again I am reminded that the programming minds behind the mainsite workouts are brilliant and are constantly pushing the limits in a very elegant and simple way.  Often times athletes overlook these workouts thinking that the program needs to… Read more »