Victory Kid Barbell

FrictionCrossFit – Barbell Club View Public Whiteboard Warm-up Catalyst Warmup + 7×5 Jump Squat + Mobility Clean/Snatch Pull (Choice) (6×4, climbing to 90) Shoulder Press (5×2, up to heavy double) 3-1-3-1 tempo Assistance Accumulate: 100 VK...

Grant 12/19/2018

FrictionCrossFit – Gymnastics Club View Public Whiteboard Warm-up Hip Circle Series + Glute 
Adductor 
 Couch Stretch 
DB Front Rack + 2x:30/leg Fire Hydrant Hold Pistols (Tempo ) 3×3/leg Tempo Box Pistol Squat Neg. 
5-5-1
*:05 Neg. + :05 Stretching into...

Victory Kid Barbell

FrictionCrossFit – Barbell Club View Public Whiteboard Warm-up Catalyst Warm Up + 7×5 Jump Squat + Mobility Muscle Snatch (5×4, climbing) High Hang/Dip Snatch Grip Deadlift (Halting, 6×2, @ 95) Assistance 3 sets: 10 Barbell Hip Thruster @ BW 30...
Proper Mindset for Victory

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...
Which Diet is the “BEST”

Which Diet is the “BEST”

In case you haven’t noticed, there are lots of different diets out there. Low carb, high carb, Paleo, Mediterranean, taco, juice cleanse, cabbage, cayenne pepper…. The list goes on and on. And it seems like each one has a loyal following of people who have lost...