GAS Model for Fitness

A vital piece to training is making sure that the training stimulus (stress) that you are placing on your body in training is appropriate and the right intensity to elicit actual improvements in fitness levels and not the opposite. The GAS (General Adaptation Syndrome) model was created to diagra...

100 reps

We all should be doing some assistance exercises when it comes to training.  With CrossFit, those assistance exercises are sometimes ignored because of the compound functional movements that are predominantly used in most of your training session.  Below is a list of some exercises that you can...

March 23, 2017

Strength/Skill 3 sets: Sled Push 40yds @ bodyweight 10 Lateral Hurdle Jumps WOD 2 couplets both 3 sets x 1 minute stations: Couplet 1 Thrusters (75)(53) Pullup + Toe to Bar Rest 3 minutes Couplet 2 Double-Unders Row for Meters

March 21, 2017

Strength/Skill Weighted Pullup 1 rep max or Pullup program WOD AMRAP in 12 minutes: 3 DB Shoulder to Overhead 6 DB Reverse Lunges 6 DB Shoulder to Overhead 12 DB Reverse Lunges 9 DB Shoulder to Overhead 18 DB Reverse Lunges 12 DB Shoulder to Overhead 24 DB Reverse Lunges …continue sequence fo...

March 20, 2017

Strength/Skill Floor Press 55% x 5, 65% x 5, 75% x 5, 85% x 3, 95% x 1+ Go off of 3 rep max + 5lbs 15 Band Rows after each set WOD 5 rounds for time: 10 Hang Power Cleans (135/93) 20 Ring Dips for men, 10 Ring Dips for women