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Chase Smith with 235# Strict Press Week 1 of Testing is almost to an end. Make sure to log all your #’s from this week. Tomorrow completes week one. . . Monday begins week 2 of [...]

Rest Day  Congrats to Kellie on her 200lb Clean!  Bodyweight of 124lbs.

A. 1RM Strict Press Rest 5-7 min B. 1x AMRAP – Kipping HSPU Rest 10 – warmup for wod movements  C. LacEnd Tester AFAP, 15 Hang Power Cleans (135/93) Run 400m  15 Hang Power [...]

A. 500m Row, 1:30.  Repeat 2 more times. 3 total, resting 1:30 between.  ^sustainability being the main goal here  Rest 15 min,  B. AMRAP 5 Run 800m, then Burpee Touches  [...]

Today starts a few weeks of testers. We will be getting some numbers to work with and testing a few energy systems which we will revisit periodically throughout the year; as we look to increase [...]

Competition Programming , – individual focus will be posted here for the 0-13 / 0-14 season.   Everyone following this programming; I would like to have comments on the blog comments daily. [...]

51 more weeks ….  #2014Regionals

Here we go!

Week leading up Regionals – all programming will be on the whiteboard for each individual. 

One session Lunch time of Attitudenation Seminar  A. AFAP 20/14 Muscle Ups 15 Sqt Clean (185/118) 10/7 Muscle Ups  10 Sqt Clean 2 Rope Climbs  B. 7-10 min Recovery Row or AD @ Z1 [...]