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Informative Daily Musing
One Stop Shop For Weightlifting Programming
Move With Grace
Strength: A) Snatch Balance: every 90 sec x 6 sets work to heavy 3 rep B) Snatch + Hang Snatch: Every 90 sec: 60/1+2, 70/1+2, 75/1+2, 80/1+1, 75/1+2, 85/1+1, 75/1+2, 90/1+1 A) FS/BS: 2 front squat immediately into 4 back squats: Complete 3 sets @ 100% of your FS or until failure Skill: Move through […]MORE INFO
Complete In The Following Order A) FS/BS: 2 front squat immediately into 4 back squats: Complete 6 sets @ 100% of your FS or until failure B) Snatch Balance: 60/2, 70/2, 75/2, 80/2, 85/2, 90/2 C) Snatch no hook no feet: 40/6, 50/5, 60/4, 65/3, 70/2, 75/1 D) Blocks: Split Clean: 40/3, 50/3, 60/3, 65/2, […]MORE INFO
Complete In The Following Order A) BS only: 5 sets of 4 @ 90% of BS Jerk Balance: 4×5 C) Jerk Rom Rack: 50/3, 65/3, 75/3, 80/2, 84/2, 88/2, 91/1, 88/2, 91/1, 88/1, 91/1 D) Jerk Dip to Split: 97/2, 102/2, 106/2, 110/2 E) Jerk Dip: 105/2*4 sets 3x1min plank holdMORE INFO
Strength: A) Bench Press: 5 sets of 3 wokring to 3RM C) Jerk Rom Rack: Every 90 sec: 50/3, 65/3, 75/3, 80/2, 84/2, 88/2, 91/1, 88/2, 91/1, 88/1, 91/1 C) BS only: 4 sets of 4 @ 90% of BS Skill A)20 Burpee Bar MU for time – Focus on a tight, yet aggressive, Hollow/arch […]MORE INFO
Strength: A) Sotts Press: 4×4 B) Snatch: Every 90 sec: 60/2, 70/2, 75/2, 80/2, 85/1, 90/2, 92/1, 88/1, 92/1, 95/1 C) Press From Split: 4×4 D) Clean and Jerk: 45/3, 60/3, 70/3, 75/2, 80/2, 85/2, 88/1*4 sets Skill: A) 4 sets of Strict Complex – 4 Strict TTB – 6 Strict PU – 15 sec. […]MORE INFO
MORE ABOUT SPENCER Exercise, athletics and competition have been a constant in Spencer’s life since he could walk. He picked up Olympic Weightlifting at age 13 as a complement to football and wrestling. Soon thereafter, football and wrestling became complements to weightlifting. From that platform he has competed and medaled in National competitions around the […]MORE INFO
MORE ABOUT MIKE Crossfit has been my life for the past 6 years. Fortunately, crossfit has allowed me to experience all facets that it has to offer. From competing against the best, opening a successful gym, and while traveling throughout the world as a camp coach, to working with multiple Games athletes. The wealth of knowledge I have […]MORE INFO
MORE ABOUT EMILY I started CrossFit in 2010 after the birth of my first son, as a means to get back into shape. After an 18 year gymnastics career, I quickly found the competitive side of CrossFit to be incredibly appealing and knew that was the direction I wanted to go not long after starting. […]MORE INFO
MORE ABOUT SASSER Ger’s first year making it to regionals in 2010 he had to be talked into going. He was new to the sport. He decided to go and got 8th place, from then on making it to the Games has been his main focus. He received his CrossFit level 1 Trainer certificate in 2011 […]MORE INFO
More about Jeff I started CrossFit in 2009, on my own, at the University of New Orleans. I had been managing the fitness/personal training office, and was looking for new and different ways to train. Halfway into my second year of CrossFit, I opened CrossFit NOLA, the first CrossFit facility in the city of New […]MORE INFO
MORE ABOUT DUKE: I started CrossFit back in November of 2011. I finished up my competitive wrestling career in March of 2010, and went almost 2 years without doing anything competitively. I decided it was time to try something new, and I had heard of CrossFit from my brother. I started on my own for […]MORE INFO
MORE ABOUT PHIL 2011 North Central Regional 1st 2011 CrossFit Games 37th 2012 North Central Regional 2nd 2012 CrossFit Games 28th 2013 Fittest Games 1st 2013 North Central Regional 9th 2014 Fittest Games 3rd Stats: Snatch: 275# C&J: 340# Back Squat: 465# Front Squat: 400# Fran: 2:18MORE INFO
MORE ABOUT CONNOR I found CrossFit in October of 2011. I was a competitive gymnast for 7 years and after my family moved to Wisconsin I decided to try out football. Freshman year of high school my career in contact sports ended. Being competitive all my life, I needed something to challenge me. This was […]MORE INFO
MORE ABOUT TRISTAN I became involved in CrossFit in early 2012 through one of the coaches at my gym, CrossFit Rise. He knew my gymnastics background and had trained me on lifts for a little while and thought I might be good at it as Rise started to build their program. NCAA D1 Gymnast 2x […]MORE INFO
MORE ABOUT JASON I was an intercollegiate tennis player at the Air Force Academy and found CrossFit in 2008 while stationed at Andrews Air Force Base outside of Washington, D.C. I have competed at the Regional level every year since then, and qualified for the CrossFit Games in 2012. I separated from the Air Force […]MORE INFO
My name is Chris Shimley I am 23 years old originally from Crown Point, Indiana. I have been doing CrossFit for about 5 years. I am the full time head coach at Top Fuel CrossFit. My background is in football and Olympic weightlifting. After graduating high school I played college football for two years before […]MORE INFO
MORE ABOUT SARABETH: I am an ICU Nurse at DCH Regional Medical Center and have been married to my husband, Brad, for four years. I was a competitive gymnast for ten years and started CrossFit in 2008. I have been a five- time CrossFit Games Regional Competitor, and have also competed in USAW Nationals, American […]MORE INFO
MORE ABOUT JOE: After high school I enjoyed a short stretch of running Division 1 track and rugby. After a number of injuries I retired from competitive athletics and wound up finishing school at Missouri State University where I am now a Senior Instructor in the Biomedical Sciences Department teaching courses in human physiology, genetics, […]MORE INFO
MORE ABOUT MEL: I started CrossFit right after the 2012 Open. Pre-CrossFit I had never picked up a barbell so I was pretty clueless as to what I was doing when I started, but I was tired of running. In high school, I was a competitive cheerleader and loved the rush that competing gave me. About […]MORE INFO
MORE ABOUT KARA I started CrossFit in 2010 as a way to satisfy my need to compete after ending my professional basketball career. I quickly fell in love with the sport but did not become serious about training until 2013. I love the constant challenges that CrossFit presents for athletes as well as the confidence […]MORE INFO
MORE ABOUT ZAK: I was a four-sport athlete in high school. I went on to play two years of football at Augustana College and get my degree in exercise science. I learned about CrossFit in 2011 and could not join because of football until January of 2013. What brought me to CrossFit was the health […]MORE INFO