worked snatches and cleans. key points to remember -push knees back -shoulders over bar - don't jump for...

1) 45# DB bent-lunge-walk thing 2) good mornings 65# 3) 1 arm 45# bent over row 4) rack shrugs 5x3 225-2...

muscle up 6-5-4-3-2-1 double under 60-50-40-30-20-10 *each miss=1 burpee added at the end missed 5...

1. Clean Ladder Warm up as needed then begin with 225 and add 10# every minute. Continue as long as poss...

power snatch +squat snatch to max set 95-95-115-125-130-135-145-150-155-160 failed on 165 power. squa...

lower Lafayette Reservoir run with the GF and dog. beautiful day

1. Clean and Jerk Quickly work up to a single at 90% -->>worked up to 190. felt good. minimal wrist pain...

mellow Lower Lafayette reservoir run with the new pooch and GF

longboarded with the GF on Huntington Beach.

iron horse run. think it was around 4 miles today. great weather.

drilled jerks. used only fingertips at the shoulder and working on being patient catching the bar when it f...

snatch grip high pull + hang squat snatch (below knee) did 3 sets at each wt. 95x3 115x3 135x3 145x...

Squaw Valley

Squaw Valley

did squat snatch + 1 OHS. 95-95-95-115-115-115-135-135-135-140-140-140-145-145-145-145

A. Partner Burpee/Row In teams of 3 or 4 on a 10min running clock. One person on the rower, rotate athlete...

x2 10 Russian Twist things w/ 25# bumper 10 T2B 10 situps w/ bumper overhead 10 V-Ups 10 mountain cl...

20 mile road ride. walnut creek to moraga to lafayette. FREEZING!

second night in bangkok. worked a few sets of bench then did a double under/sit up mini wod. used that ...

did not have a lot of time to workout today. picked todays main site WOD at the last min and decided to giv...

worked on power clean technique today. drilled at 135-145-155-165-175-185. worked on sitting back in heels ...

didn't have much time so did a shorter version of a CFFB wod. supposed to be 15 min but only had time for 8...

STRENGTH Bench 2x5@150#(75%) 3@170#(85%) 2x3@180#(90%) WOD 8rounds: 3 Front Squats @ 70% of 1 RM ...

25 good mornings w/ blue band 10 stepups w/ 53# KB each hand onto 20'' box 14 strict pull ups 25 GM 1...

Lafayette reservoir run w/ the GF and friends. think we finished in about an hour or so. started on the lef...

30 min trail run before work with the GF

woke up late. didn't have enough time for a WOD so went for a quick jog to the track and sprinted a 400M. n...

did this quickie while at work AMRAP 10min: 50 yd sprint in parking structure max rep plyo push up on ...

WOD A: 2000 meter Row 100 Kettlebell Swings (53/35) 200 Double Unders 100 Box Jumps ...

paddled in Capitola with Meghan :)