Workout of the Day Testing Make-Up Day If you missed it yesterday, enjoy your “20-Minute Capacity Test” If you tested yesterday, here is what is on tap for today . . . Five sets of: Romanian Deadlift x 6-8 reps @ 21X1 Rest 60 seconds Double-Unders x Max Reps in 45 seconds Rest 60 seconds; and then, Five rounds for time of: 225/155 lb. Deadlift x 5 reps Run 100 Meters Optional Finisher – Max Handstand Hold Don’t Throw Nutrition Out the Window While Traveling Written by Nichole DeHart As athletes, coaches and fitness enthusiasts alike, we take our nutrition
Read more →Workout of the Day Take 15 minutes to build to a heavy 3-rep Deadlift; and then, Three rounds for time of: 400 Meter Run 30 Kettlebell Swings (24/16 kg) 15 Hand-Release Push-ups Finisher – Max Hold Front Leaning Rest on Rings Zuppa Toscana – M Good Style Written by Michele Vieux Once upon a time, I sat at a desk for nine hours a day at a God-awful place and hated my life. Okay, it wasn’t quite that bad, but one of the joys of my corporate existence was going to Olive Garden once a week with a couple of
Read more →Workout of the Day Four sets of: Weighted Pull-Ups x 2-4 reps @ 21X0 Rest 60 seconds L-Sit x 30-60 second hold (if you cannot do this consecutively, accumulate the time); and then, Complete as many rounds as possible in 5 minutes of: 10 Pull-Ups 10 Wall Ball Shots (20/12 lbs.) Then rest exactly 5 minutes, before completing . . . As many rounds as possible in 5 minutes of: 10 Knees to Elbows 10 Walking Lunges with Dumbbells (45/30 lbs.) Easy & Delicious Meals to Keep at Your Fingertips Written by Nichole DeHart We often talk with clients about
Read more →Workout of the Day “Helen” Three rounds for time of: 400 Meter Run 21 Kettlebell Swings (24/16 kg) 12 Pull-Ups Pick Your Pasta: Zucchini Spaghetti with Pesto & Shrimp Written by Michele Vieux We all have our favorite processed carbs that we thought we could never do without and for a lot of people, it is pasta. Here is a simple way to turn a very healthy alternative into a family favorite. This method for creating spaghetti zucchini is extremely versatile so use it as you would in any spaghetti dish. Not only is it packed with more nutrients than
Read more →Workout of the Day Teams of three must complete a total of 4 sets each as quickly as possible of: Row 500 Meters 5 Hand-Release Push-Ups 10 Box Jumps (24″/18″) 5 Hand-Release Push-Ups 10 Box Jumps (24″/18″) 5 Hand-Release Push-Ups 10 Box Jumps (24″/18″) Run 400 Meters Teammates must attack the workout in order, and cannot perform similar tasks at the same time. All teammates start on the row . . . which means Teammate B has to wait until Teammate A has complete the 500 meter Row before he/she may begin. Teammates cannot be performing the gymnastics couplet or
Read more →Workout of the Day Six sets of: Deadlift Set 1 – 6 reps Set 2 – 4 reps Set 3 – 2 reps Set 4 – 6 reps Set 5 – 4 reps Set 6 – 2 reps (Loading example – 315 x 6, 345 x 4, 375 x 2, 320 x 6, 350 x 4, 380 x 2) Rest 4 minutes between sets, and use that time to work on appropriate skill work on the rings – muscle-ups, ring dips, band assisted transitions, ring pull-ups, etc….; and then, Three rounds for time of: 20 Pull-Ups 40 Kettlebell Swings (24/16
Read more →Workout of the Day TESTING DAY – Please follow prescription and report scores. We use this data to track our athletes’ progress. PART ONE Fives sets of: Back Squat @ 30X0 tempo Rest 2 minutes Strict Pull-Ups x Max Reps Rest 2 minutes For the back squat, use a high-bar position and perform the following reps and percentages: * Set 1 – 50% of possible 1-RM x 5 reps * Set 2 – 75% of possible 1-RM x 3 reps * Set 3 – 85% of possible 1-RM x 1 rep * Set 4 – 90-95% of possible 1-RM x
Read more →Workout of the Day Five sets of: Weighted Pull-Up x 2 reps @ 21X0 Rest 60 seconds Front-Leaning Rest on Rings x 60-90 seconds Rest 60 seconds; and then, Five sets for time of: 10 Pull-Ups 10 Push Press 30 Double-Unders Suzie’s Farm is a (Convenient) Dream Come True Written by Michele Vieux I love Tuesdays and not because they are the day of our weekly staff meetings. I love Tuesdays because they are the day Suzie’s Farm delivers our CSA (Community Supported Agriculture) boxes which are crammed full of local, organic, seasonal veggies. I am always extremely pleased with
Read more →Workout of the Day Take 15 minutes to practice/develop kipping pull-up or muscle-up skills (your coaches will help to provide you with numerous drills appropriate to your current skill level); and then, Every 8 minutes, for a total of 3 sets, complete the following as quickly as possible: Row 500 Meters 30 Kettlebell Swings 15 Pull-Ups (or 5 Muscle-Ups for advanced athletes) Krazy Burger Recipe Written by Shane Farmer While I fancy myself a good cook, I can’t take creative ownership of this recipe because our wonderful in-house mom (“Krazy” Karen Martin) shared this recipe with me. It creates perhaps
Read more →Workout of the Day Three sets of: Back Squat x 6-8 reps @ 30X0 Rest 90 seconds Bat Wings x 5 reps @ 1519 Rest 90 seconds; and then, Three rounds for time of: Run 400 Meters 30 Walking Lunges 15 Toes to Bar Breakfast Soufflé Written by George Economou This is a twist off of the breakfast frittata. The ingredients can be as varied as with the frittata, it’s really only the preparation that changes. The texture on this dish is really cool, making all that extra prep worth the effort. Ingredients (for pictured soufflé) -8 eggs, yolks and
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