Alright! New cycles for both groups, but not all that different. Foundation continues with a structural strength focus & aerobic energy system training. And Building is primarily training the aerobic energy system with a secondary focus on structural strength related to weightlifting & gymnastics. Enjoy! Monday: Foundation – Front Rack Split Squats + UbPull […]
Final week of current cycle for both groups! Hope you enjoyed all the curls, I know I enjoyed watching them. Monday: Foundation – Back Squat + Ring Row + CrossFit Aerobic (Deadlift/Box Jump/Row) Building – Snatch Barbell Complex + Clean & Jerk Barbell Complex + Front Squat & Back Squat Tuesday: Foundation – […]
Monday: Foundation – Back Squat + DB Bench + CrossFit Aerobic (Deadlift/Box Jump/ Row) Building – Snatch Complex + Clean Complex + Front Squat & Back Squat Tuesday: Foundation – TGU + Low% Aerobic Intervals (Jump Rope/Bear Crawl/Farmer Walk/Run/KBS/Step Ups/AD) Building – Gymnastic Intervals + CrossFit Aerobic (Wall Ball/Box Jump/Power Clean/Push Press/Row/AD/Run) […]
Hello Kyle, I weighed myself last night for the first time since starting at Sublime. I have lost 12 lbs in just 5 and a half weeks. Clothing that was a bit too tight 5 and a half weeks ago now fits properly. My energy has increased. This past weekend I completed all of my […]
Couple schedule notes: Park workouts are back! Starting this Saturday we will have a 8am CrossFit class still in the gym. This will be for making up a missed day or extra work. Then we will have 2 slots for the park workout. Meet in the park for 9:30am & 10:30am! – Thanks again to […]
New cycle for Foundation & Building continues with testing! Quick note if you participated in Choices on Sunday: Foundation – Rest Monday and do Mondays workout on Tuesday Building – Rest Monday Monday: Foundation – Front Squat & Back Squat + DB Bench & Cuuuurls + CrossFit Aerobic (Deadlift/step ups/row) Building – […]
Hey guys, So here it is, the final update! The Workouts: Workout 1: Relay race 10 KB swings (55/35) 10 burpees 100ft sled push Add 10 or 15# plate to sled The men of the team will be on one side with a 55# Kettle Bell & 15# plates. The women on the opposite side […]
Testing continues for Building and Foundation is in week 4/4… Tuesday: Foundation – Press + Back Squat + Split Squat & Upper Body Pulling Building – Snatch + Clean & Jerk + Back Squat + FRRRAN Wednesday: Foundation – Deadlift + Lactic Power (AD, Burpee, KBS, Row, Wall Ball, Run) Building – […]
Yes, I am still calling it CrossFit For Choices. Mainly because it has a nice ring to it, also because everyone has been calling it that anyway. So it lives on! It is a shame that the program no longer exists. I have volunteered with several organizations, but none that I believed in more than […]
Building begins testing period, while Foundation enters week 3/4. Things being tested will be in bold. Monday: Foundation – Press + Deadlift + Split Squat & Upper Body Pulling Building – Snatch + Back Squat + DB Press & Pronated Pull Ups Tuesday: Foundation – Lactic Power!!!! (AD, Sled, Row) Just slightly […]