Tag Archives: row

Power Of One

1 Jul

First with the head, then with the heart.”

The Power of One is one of the most powerful books I have ever read.  If you haven’t read it you need to buy it right now, I promise you won’t regret it.. and if you think it sucks I will reimburse you whatever you spend on it!  Thank you again Jen Kaufman of Clear Lake Crossfit for recommending it to me.


Spend at least 60-90 minutes of Trigger Point/ Stretching



Rest intervals are the time it takes you to row each portion ex. 45second 250m, take 45 seconds before you begin the 500m and so on

You Don’t Know Squat…..

29 Jun

I can’t get enough of this picture of my boy… even he knows you are full of it….

“As for me, all I know is that I know nothing. ”

Pretty deep shit huh?!  Leave me a comment on your thoughts on what Socrates had to say


Find Your 5RM Deadlift

3 Sets of Assisted HSPU


Run 1200 meters

Power Snatch  @ 95#

(can be done from the hang pos. as well)

+ Pull-up

10-9-8-7-6-5-4-3-2-1 reps of each

Row 1000 meters

Deadlift @ 225#

+ Push up

10-9-8-7-6-5-4-3-2-1 reps of each

Run Thunderbird Loop (1.5 miles)

Post Weight and Time to Comments

Perfect song for tomorrow’s workout!

“Healthy Fats” – TTMJ