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Victory Kid Barbell

FrictionCrossFit - Barbell ClubView Public WhiteboardWarm-upCatalyst Warmup + 7x5 Jump Squat + MobilityClean/Snatch Pull (Choice) (6x4, climbing to 90)Shoulder Press (5x2, up to heavy double)3-1-3-1 tempoAssistanceAccumulate: 100 VK Presses 100 Banded Hamstring...

Grant 12/19/2018

FrictionCrossFit - Gymnastics ClubView Public WhiteboardWarm-upHip Circle Series + Glute 
Adductor 
 Couch Stretch 
DB Front Rack + 2x:30/leg Fire Hydrant HoldPistols (Tempo )3x3/leg Tempo Box Pistol Squat Neg. 
5-5-1
*:05 Neg. + :05 Stretching into Bottom Position,...

Victory Kid Barbell

FrictionCrossFit - Barbell ClubView Public WhiteboardWarm-upCatalyst Warm Up + 7x5 Jump Squat + MobilityMuscle Snatch (5x4, climbing)High Hang/DipSnatch Grip Deadlift (Halting, 6x2, @ 95)Assistance3 sets: 10 Barbell Hip Thruster @ BW 30 Weighted Russian Twists @...

How to Escape the Weekend Binge Cycle

Are you stuck in an endless cycle of “perfect nutrition” weekdays and all-out binging weekends? Do you suffer on kale and chicken breast all week to be able to eat an entire large pizza and pitcher of beer on Saturday? Maybe it is time to create more balance in your...

How a Food Log Can Help You Reach Your Goals

Keeping a food log or journal is a great first step in taking control of your nutrition. It is as easy as carrying around a notebook or piece of paper and jotting down what you are eating each day.  Software and apps have made it even simpler to scan and track your...

Proper Mindset for Victory

First off, the mindset of Olympic weightlifting is a complicated one. There is a lot that goes into a proper mindset. Here’s a breakdown of what we should be striving towards. Find the silver lining in every session (here’s the millennial in me talking). Regardless of...

Developing and Testing Work Capacity

Developing and Testing Work Capacity Written by Bobby Armock In the CrossFit affiliate we have a series of tests of fitness organized into the weekly, monthly and annual program.  Benchmarks in the form of pure strength for maximal weight in single, triple and five...

Learning From the Open

“So as you end the open season and return to your regular fitness routine let’s reestablish some places to improve and think about some areas that were exposed. ” – Coach Bobby