Understanding Intensity

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The other day after a short burner met con I was talking with Aaron (pronounced A A Ron) about how effective some of the shorter workouts can be. We both agreed that you really do not need a ton of time to get in a very effective workout. If…

Feel the Rhythm

I did a post on circadian rhythms a few years back and was recently reminded of how' in today's world, we can easily throw our rhythm out of wack. On the hunt for better sleep, and increased energy, I started paying attention to when I was letting…

Weekly WOD Insights 4/9/18

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MONDAY We've followed this EMOM format for some time now. It's a great way to gradually warm-up, keep you focused and on task during the session, and it forces you to make quick adjustments. That being said, some of you who are just starting…

Operation PR Run!

Grab your running shoes! While a big motivation for this is simply to see the legendary Driscoll 5:31 Sweat Shop mile record be broken, this challenge is for anyone looking to improve upon their short/middle distance time trials. The top male…

Intro: Suitcase Deadlifts and KB Windmills

Over the past month or so, I've been trying to find some accessory exercises to add into my normal programming. I've found a few that I've started to incorporate into my daily warm up for activation purposes, and even as the focus of my…

Would you like some Yin with that Yang?

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When you think of Yin and Yang you think of balance. Light/Dark, Cold/Hot, Quiet/Loud, these are some examples we can think of that together will create balance. We do our best to create balance in our everyday lives but I think we could all…

Anti-What? Anti-Rotation!

Planks Hollow Holds Dead Bugs Sound familiar? The 3 exercises mentioned are great for improving core strength, thus the reason why we incorporate them in our weekly programming. Take a look at these exercises now... Suitcase Deadlifts Single…

Quadricep Recovery and 18.5 Video…..Almost!

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In CrossFit we tend to use the squat fairly frequently, in a variety of forms. Whether it's the air squat, back or front squat, squat clean or squat snatch, or wallballs, we see the squat show up a lot in CrossFit! This is with good reason,…

Weekly WOD Insights 3/26

Monday We're going to get some position work in today with snatches from the hang. For the hang, we first deadlift the weight up, establish full hip extension, and then take our lift anywhere from the hip crease to the knee. Check out this…