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 […]
Final week of this current cycle for Building. Foundation continues the grind in week 2/4…. Some of you who do not have Facebook have asked to see the Snatch Analysis video I posted, so if you want to see how bad I am, here is that. I talk way too much, main point is […]
Testing is over! It was an awesome two weeks, with lots of new personal records. The day that stood out the most for me was the baseline test… So many people had huge gains. Whether it was reaching 40cals, getting to the push ups, getting a bunch of push ups when you only had 2 […]