July 13 – 19

adminWODs

Weekly Priorities Monday Priority #1 Tuesday Make Up or Conditioning Wednesday Priority #1 Thursday Make Up or Conditioning Priority #1 Monday General body warm up if you are early to class. Warm Up Sidelying Hip/leg Windmill, 10/10 Sidelying Windmill, 10/10 Cat/Cow 10/10 Janda Short Foot 30/30 Banded Ankle Mulligan, 60″ each leg Ball/outside edge/inside edge of foot steps, 25-30 each … Read More

Incremental Progress

adminNews

On Thursday, I tested the CrossFit classic “Jackie” workout. It is 1000m Row, 50 Thrusters @45lbs, 30 Pullups. I completed it in 6:30′, with the unsurprising limiter being skill & muscular endurance on the pullups. First, I have been doing Crossfit for 12+ years so this was by no means the first time I’ve done this workout. I am way … Read More

July 6 – 12

adminWODs

Weekly Priorities Monday Priority #1 Tuesday Make Up or Conditioning Wednesday Priority #1 Thursday Make Up or Conditioning Priority #1 Monday General body warm up if you are early to class. Warm Up Sidelying Hip/leg Windmill, 10/10 Sidelying Windmill, 10/10 Cat/Cow 10/10 Elbow Plank, 60″ Janda Short Foot 30/30 Banded Ankle Mulligan, 60″ each leg Ball/outside edge/inside edge of foot … Read More

Training Assessments For A New Client: Part 1

Xi XiaNews

When starting with a new distance client, there are almost countless assessments that I could use. While it might seem like a good idea to do nearly everything to get a complete picture, this ends up being very time consuming and overwhelming for the client. I start with a handful of basic movements that they are already comfortable with to … Read More