Workout of the Day:
Front Squat
and then,
Three rounds for time of:
10 Front Squats (60-70% of today’s 1-RM)
20 Burpees
30 Sit-Ups

The Myth of the Fat-Burning Zone
Written by Mark Riebel

An old article from the CrossFit Journal has this same title, and I’d like to give a quick synopsis here if you’re not a subscriber (which you should be).

How many times have you heard that in order to really burn fat, you’ve got to work in heart rate range of 50-70% of your maximum for at least 30 minutes?

Workout of the Day:
Perform the following on the minute, every minute, for 30 minutes:
5 Pull-Ups
10 Push-Ups
15 Squats
(If you fail to complete a round within the minute, rest two full rounds before resuming. Record total number of rounds completed.)

Training with Injuries: The Psychological Reasons
Written by Mark Riebel

Not only do you have to face the pain that your injury physically causes you, but what can be more damaging for some are the mental challenges you’ll have to face.

Workout of the Day:
Split Squats or Bulgarian Split Squats
5-5-5 (each leg)
(Thanks again to our friends at Catalyst Athletics for the great videos demonstrating these movements.)
and then,
Three rounds for time of:
25 Kettlebell Swings (24/16 kg)
20 Wall Ball Shots (20/12 lb.)
15 Burpees

Training with Injuries: The Physical Reasons
Written by Mark Riebel

Injuries happen. It’s just an unfortunate fact of life. In our constant battle against entropy, the human body occasionally breaks down and we are forced take a few steps back.

Workout of the Day:
and then,
Five rounds for time of:
3 Power Snatches (use 80-85% of today’s 1-RM)
12 Pull-Ups

Exciting News, Times Two!!
Written by C.J. Martin

It was an amazing weekend that delivered some exciting news:

First, a HUGE congratulations is in order for our very own Coach Tabitha Stine. Tabitha became our newest Level 2 certified coach this weekend. Everyone who has had the chance to work with or watch Tabitha coach knows how phenomenal she is,

Banded Push-up Modification
Written by Melissa Hurley

Are you unable to do a solid push-up from your toes? Do you have a couple but wish you could rep out 10-15 more? Give this option a shot.

Measurable and Attainable:
The banded push-up gives you a measurable and attainable route to doing more push-ups. Keep track of the hole number (on the rack) and the band strength you use. Once you’ve reach a solid number (15-20+reps) unbroken, use a thinner band or go down a couple holes on the rack.