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Post Workout Nutrition – Part 1
Post Workout Nutrition – Part 1 What exactly do I eat after a Post Run, CrossFit, hard effort workout? That depends on the athlete. Some people can knock out some turkey, fruit but a lot of athletes...
View ArticleDecember 2013 Week 1 Strategery
The WOD: For Time: 50 T2B, 50 Push Ups, 50 Situps, 50 Air Squats, 50 KBS, 400m run. To be completed in any order, in any rep sequence. 15 min cut off. First Impressions: Body weight a-polooza! Any...
View ArticleStrategery Dec 2013 Wk 2
Strategery Dec 2013 Wk 2 A fast 10 minute AMRAP, 3 hard movements: 3 Handstand Wall Walks, 6 V-Ups, 9 Overhead Squats. First thoughts: 3 hard movements Each movement is largely anaerobic Recovery...
View ArticleStrategery WOD 3 Dec 2013
Strategery WOD 3 Dec 2013 For time: 50 KB Walking Lunges, 40 Goblet Sit Ups, 30 Goblet Squats, 20 KBS, 10 one armed snatches. First thoughts: Kettle bells a plenty! Like all of these step down WOD’s,...
View ArticleStrategery WOD 1, Jan 2014
Strategery WOD 1, Jan 2014 Straight up max efforts on two movements, punctuated by a run. 15 minute AMRAP: 200m run, max reps of airsquats then max efforts push ups. Score is total airsquats and push...
View ArticleStrategery Wk 2 Jan 2014
Strategery Wk 2 Jan 2014 Simple for time WOD. 7 RFT: 10 Sit Ups, 10 HPC, 10 Burpees, 10 OHS. Rx weights are 135 and 75 – heavy enough to make this a challenge. First impressions: 7 Rounds, so the...
View ArticleStrategery Wk 3 Jan 2013
Jack! 3 movement 20 minute AMRAP. 10 Push Press, 10 KBS, 10 Box jumps. First Impressions: I read this like cindy. Individually the movements aren’t particularly hard. Collectively they wear you down....
View ArticleMind Skills in Action
I ran across an interesting article the other day in the Express News about the kicker for the New England Patriots, Steven Gostkowski. Gostkowski has made 92.7% of his kicks this year and his career...
View ArticleStrategery WOD 4, Jan 2014
Final WOD of the season. Great prep for the open, with repeated bursts of high output. 5 X 3 minute rounds, 1 minute rest between rounds. Each round starts with a 400m run, then 10 Dead lifts, then max...
View ArticleMark Henry: The Power of Focus
Focus. Focus. Focus. It’s easy to say, but hard to do. We have talked about different strategies to improve your focus and perform more consistently at your potential. Mark Henry, as many of you...
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