Minute By Minute

Minute By Minute

The winter solstice is the darkest day of the year. We got sunrise at 8:39 and the sun set by 16:08. Already now we’ve gained a couple of minutes each side. Not much, maybe 7 minutes or so. But, come June, we’ll have nearly double the hours of sunlight. The...

Workouts Dec 30 – Jan 4 (Happy New Year!)

Monday Metcon: CROSSFIT LINCHPIN TEST 1 For time: 400m run Fran 35/25kg 400m run Fran 35/25kg 400m run Fran: 21-15-9 of Thrusters & Pull Ups Aim – Pick a lighter than normal thruster weight, and pick a pull up variation that lets you do at least 5 in a row!...

Workouts Dec 23 – 28 (Christmas Week)

Monday Strength 2013 Regionals Event 2 3RM Overhead Squat *From the Floor Metcon 2013 Regionals Event 3 For Time: 30 Burpee Muscle Ups Aim – Full Body strength piece, taking the barbell from the floor! Use Burpee ring pull ups or pull ups as a progression! Bonus...

Workouts December 16 – 21

Monday Strength: (DCC Event 4) 1RM Clean and Jerk (15 Mins, to establish) Metcon: (DCC Event 6) 7 Hang Power Snatch 7 Power Snatch 7 Squat Snatch 75/50kg (6 Minute) Aim – Strength and power focus , work on technique if that is your limiting factor. Both Olympic...

Workouts December 9 – 15

Monday Metcon 5 Rounds 21 Back Squats 61/43Kg 2 Legless Rope Climbs Aim – Dealing with muscular fatigue and mentally coping with high reps Bonus Work EMOM 10 15-30sec Hollow Hold Tuesday Metcon 15-12-9-12-15 Double Dumbbell Snatch 15/22.15kgx2 Burpee Box Jump...