Workout Wednesday July 23rd, 2014

July 23, 2014 in Workout of the Day by Tom Colvin

“Happiness is not something readymade.  It comes from your own actions.”  –Dalai Lama

EMOM 30 Min. 
1st Min – 20 DU’s or 20 Seconds of Singles 
2nd Min – Power Clean X 3 – Be fast – s0lid form - be snappy 
3rd Min – Wall Ball X 8 – heels planted 

Article-> Technical Failure

by ali

Workout Tuesday July 22nd, 2014

July 22, 2014 in Workout of the Day by ali

“What you get by achieving your goals is not as important as what you become by achieving your goals.”
- Henry David Thoreau

A1. 1 ½ Bench Press 3 X 5; Rest 1 Min.

A2. Legless Rope Climb X 1; Rest 1 Min.

A3. DB Push Press X 5; Rest 1 Min.

B. 60 Second AD Sprint for Calories X 3; Rest 3 Min.

Article -> Do You Have Drive?  I really liked this article. What motivates you?


Workout Monday July 21st, 2014

July 21, 2014 in Workout of the Day by Tom Colvin

“Challenges are what make life interesting and overcoming them is what makes life meaningful.” –Joshua J. Marine

A. Back Squat 20 Reps – Add weight from last week
B1. Hand Stand Hold 3 X 15 – 30 Seconds; Rest 1 Min- make sure to totally lock out your elbows before you kick into the handstand – think of this as a press – if you don’t totally lockout your elbows the bar will creep back down on you – if you don’t totally lock out your elbows with your handstand, the ground will creep back on you – If you’re comfy doing holds against the wall – start to pull your feet away from the wall and work on free standing handstands – this is where our bro session triceps work comes into play, lock it up!
B2. Body Rows X 10; Rest 1 Min – straight leg rowbent leg row
B3. Pendlay Rows X 6; Rest 1 Min  


Workout Friday July 18th, 2014

July 18, 2014 in Workout of the Day by Tom Colvin

“Hi, my name is Ryan I use to have a beard.” – Our very own HBR during the most BADASS self introduction, EVER!


A.  Thruster 3,2,2,1,1,1; Rest 3 Mins Between – use a rack – the goal of these is to transfer power form your hips through your torso to your arms into the bar - doing these with heavy weight will allow us to see where you’re lacking strength – then we’re able to adjust our next training cycle – we’re fucking scientists ore hur

B1.  Dips 3 sets X AMRAP -1; Rest 30 Seconds – totally lock out your elbows

B2.  Triceps Banded Push Downs X 12; rest 30 Seconds – yep

B3.  Barbell Bicep Curls X 15 reps; Rest 1 Min – 20 rep back squats takesa lil bit of your soul each time you do them – bicep curls replenish the soul – get some


Podcast-> Hunk Fuel and Nike CrossFit Shoes

Workout July 17th, 2014

July 17, 2014 in Workout of the Day by Tom Colvin

“You can’t fall if you don’t climb.  But there’s no joy in living your whole life on the ground.”–Unknown

Recovery Yo + Fat Burning Session + Regeneration

Video-> Ninja

Workout July 16th, 2014

July 16, 2014 in Workout of the Day by Tom Colvin

“First, have a definite, clear practical ideal; a goal, an objective. Second, have the necessary means to achieve your ends; wisdom, money, materials, and methods. Third, adjust all your means to that end.” –Aristotle


Even min – 1 Snatch Grip Deadlift + 1 Clean Grip Deadlift + 2 Power Cleans

Odd min – 100m Run – Carry something – KB – Wall ball – 45# Bumper

Article-> Learned

Workout Tuesday July 15th, 2014

July 15, 2014 in Workout of the Day by Tom Colvin

“When I was 5 years old, my mother always told me that happiness was the key to life.  When I went to school, they asked me what I wanted to be when I grew up.  I wrote down ‘happy’.  They told me I didn’t understand the assignment, and I told them they didn’t understand life.” –John Lennon

A.  Floor press 5,5,3,3,1,1

B.  4 Sets of – All of this should be done fast – be explosive – move quickly

150m Row

Hang Power Snatch X 5

Burpee X  5

Rest 3 mins

Article-> Are You Building A House Or Collecting Crap?…Basics is where it’s at.