Jan
31

Monday “Did you know…” Ancient Chinese secret, huh?

T Correct…Green Tea. Delicious, no cals…and it might help you shed the fat and be on your way to packing on lean, useful muscle. The basics: a) it kick starts your metabolism (thermogenesis) so you burn it up. b) more importantly and interesting, the catchin polyphenol, Epigallocatechin gallate ( EGCG), appears to inhibit the storage of… Continue reading »

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Jan
30

Sunday CFers: KBin’

Skills: Rack, Presses, Windmill Rounds: Gladiator Press, Plank, SDHP, Lunge, Swing, Step Over, True Pull Snatch, KTE Skills: Snatch

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Jan
29

Bear crawlin’

Side A: Slam Ball, Crabwalk/Pike, B&T Jump, Iron Cross, Dips, AC Press Side B: Double Pulls, OH Swing, MB Mtn Climb, JJ2BT, Combo Crunch, Wtd Alt Lunge (F/BW Bear Crawl Transitions) Always good to see ML!

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Jan
27

3-peat

B&T Tuck Jump, DB Swing, Crunch/Crossover, Bicycle Crunch, Lumberjack, StarJump/JJ, Step Over, LeapFrog, B&T/Squat Jump, Leg Raise, Dot Drill/HighKnee, Thrusts/MtnClimb End: Jack Webbs (did you know you can click the thumbnail for the full image?)

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Jan
27

Thursday Updates: Softer side of CF

1) Soft-style KB swing, that is. Here’s a very good description at Art of Strength. Notice the description…efficiency, less tension! (all the KB vids at Minute of Strength are excellent) Then some CFers with efforts after the softer-style. Soft swing It forces excellent foot/ground contact for initiating power. Reduced leg flexion (not a deep knee) and big… Continue reading »

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Jan
26

Whatever it takes

Wed. AMers  braving the wintry mix.

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Jan
26

Shoulder mobility

Tall posture, head through, elbows locked, lats inflated, weight over midline…not much else to say other than “work on it.” Mountain Athlete offers some excellent shoulder mobility exercises.

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Jan
25

CF Sixth Sense

Warm Up: Hip Mobility Drills Ring Rows, Roving Plank, Squat FrRaise, Flutter Kick, ACP, Steam Engines, 5-10-15 Sprint, MB Cleans, Floor Wipers, See-Saw Press, Hi Skater (long run to Rows) End: 21-15-9 B&T Jump (25′ Lunge)

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Jan
25

Tuesday Attitude: If at first…

“Character consists of what you do on the third and fourth tries.” -James A. Michener

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Jan
24

Grinder time

Box Jump (20/25) DB Heave (15/20) KTE (20/25) Sledge (20/25) Burpee (15/20) Quick Step (3/4) MB Suicide (2/3) Krank (100/200) Broad Jump (200′/300′) Low Crawl (100′/200′) (how ’bout Beth’s ups in pic 4?!)

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