by ctf_admin | Dec 1, 2014 | Daily Workout
Motivation: MOB: Ankles. Hamstrings. Hips. T-spine. Shoulders. WU: 10 pushups. 10 RKB swings. 400m run. REVIEW: Clean and Jerk. S: Clean and Jerk. 15 minutes to a heavy single. C: For time: Buy In: 800m run 15-12-9-6-9-12-15 reps of: Pushup RKB Swings 70/53 Cash Out:...by ctf_admin | Nov 30, 2014 | Daily Workout
MOB: Ankles. Hamstrings. Hips. T-spine. Shoulders. WU: 1 minute of jump rope. 2 rounds of double under practice. :30 work/:30 rest. REVIEW: Back Squat. Pullups. Deadlifts. S: Back Squat. WU to 70%. 10-10-10. Rest as needed. Compare to last month’s Week 1. C:...by ctf_admin | Nov 30, 2014 | Daily Workout
Seven Things Its Time to Reveal After Seven Marathons About a month ago, I wrapped up the Indianapolis Monumental Marathon finishing with a negative split on the second half marathon of the race, while dropping a 6:15/mile pace from mile twenty five on in. As usual,...by ctf_admin | Nov 27, 2014 | Daily Workout
MOB: Ankles. Hamstrings. Hips. T-spine. Shoulders. WU: 200m run. REVIEW: Layout the day’s movements and quick review of options. Set up heats and barbells with coach. It’s Fourth Fridayyyy!!! CI: CTF Baseline Test For time: (This portion of today’s...by ctf_admin | Nov 26, 2014 | Daily Workout
Plantains, commonly found in Jamaica, is a delicious substitute for a traditional starch side. Make sure to pick out plantains (next to the bananas in the grocery) that are slightly brown. ~ Lindsay Martin INGREDIENTS: 2 each Plantains, browned, peeled Pinch Salt...by ctf_admin | Nov 25, 2014 | Daily Workout
Making the transition from a traditional endurance program to a CrossFit Endurance style program can be intimidating and often leave athlete’s with the question on where to start? The simplest start for programming strength and conditioning workouts for the...