Shoulder Press 5-5-5-5-5 reps Post loads to comments. Compare to here.
Filed under: Power Lifts | Tagged: press | 10 Comments »
April 26th, 2012
Posted on April 25, 2012 by thevales
Press 3-3-3-3-3 reps. Post loads to comments. Compare to here. then… 12 rounds for max reps of: 30 seconds Shuttle run, 24′ Rest 30 seconds. You get 1 rep EVERY time you touch a line with your hand (touch with alternating hands). The distance between the lines will be 24′ (four rubber flooring mat lengths). Post total [...]
Filed under: Power Lifts | Tagged: press | 11 Comments »
April 20th, 2012
Posted on April 19, 2012 by thevales
Deadlift 1-1-1-1-1-1-1 reps Post loads to comments. Compare to here.
Filed under: Power Lifts | Tagged: Deadlift | 15 Comments »
April 13th, 2012
Posted on April 12, 2012 by John Pavlic
The CFS 91 Day Challenge! Starting April 28th CFS will be embarking on a challenge. Not every member is required to participate, but EVERY single person will be able to compete if they choose. The challenge will, not surprisingly, be fitness related in one way or another. What is the goal? Fun and motivation to [...]
Filed under: Power Lifts | 17 Comments »
April 9th, 2012
Posted on April 8, 2012 by John Pavlic
WOD: In 5-7 sets and approximatley 12-15 minutes work up to a new 1 RM Back Squat Rest briefly while setting up for…. Three rounds for time of: 50 Kettlebell Swings (2 pood/1.5 pood) 25 Pull-Ups
Filed under: Power Lifts | 11 Comments »
April 6th, 2012
Posted on April 5, 2012 by John Pavlic
Real Food, Real People Click the pics to enlarge. Recently the Vale and Stein kids took a trip out the the home of the healthiest and tastiest eggs in Snohomish County. The Cheek Farm. What a treat! These chickens are given the royal treatment. They are truly pasture fed. Their coop is moved around regularly [...]
Filed under: Power Lifts | 8 Comments »
March 29th, 2012
Posted on March 28, 2012 by John Pavlic
The better your technique, the easier it is to row hard and the less it takes out of you. Check out these links for some tips: How to video about rowing from Concept 2 Common rowing errors, also from Concept 2 WOD: Four sets of: Back Squat x 2-3 reps @ 30X1 tempo* -Rest 30 [...]
Filed under: Power Lifts | 8 Comments »
March 21th, 2012
Posted on March 20, 2012 by John Pavlic
Take-Aways from this year’s CrossFit Open? What did you get from this year’s CF Open? I know it is not over yet, but what about so far? Are you glad you competed? Anything that you would do differently? For those of you that did not compete, do you now wish that you had or are you [...]
Filed under: Power Lifts | 41 Comments »
March 7th, 2012
Posted on March 6, 2012 by thevales
The King of Lifts Our WOD today is 5 sets of 5 on the back squat. The back squat has often been called the king of all lifts. So what has earned it this title? Primarily, it is because it moves the greatest amount of weight through the greatest range of motion, using the greatest [...]
Filed under: Power Lifts | Tagged: back squat | 10 Comments »
January 27th, 2012
Posted on January 26, 2012 by thevales
Paleo Flow Chart Shawn passed on the flowchart above. Pretty hilarious and actually pretty informative. Back Squat 1-1-1-1-1-1-1 Compare to here.
Filed under: Power Lifts | Tagged: back squat | 10 Comments »
