Workout

Rack Delivery Drill

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Clean Drills

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Lessons Learned in Competition

Over the past last 4 weeks I’ve been competing in the fitness competition known as the 2014 CrossFit Open.  It is a series of workouts you perform in which you are then scored and ranked amongst all registered competitors in …
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Overhead Position Drills

This video shows you one of the workouts that we have in our program as active recovery.  We are working on improving positions for snatch and jerks while loosen the shoulders and recovering from the previous days upper body workout.

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New Year’s Goal Setting

The New Year is upon us and it is a busy time of year for those of us in the fitness industry. People are back in the gym or starting a program for the first time as they begin their …
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Teams

Growing up an athlete, being a member of a team has always been a huge part of my life. Teams have taughtbme lessons in accountability, selflessness, competition, and how to be successful. Now success has not always been winning, but …
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American Obesity: What Can We Do?

The Des Moines Register published an article on obesity in Iowa and the growing problem in the US.  The numbers were staggering: predicting that 54% of Iowans along with 13 states greater than 60%, by 2030.  According to the studies, …
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Sacrifice

“To get something you’ve never had, you must do something you’ve never done.”  We all have goals, desires, ambitions, whether it is in fitness, our career, or a life that we wish to lead.  Often we hear, “I wish I …
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Challenge Yourself!

We often hear that people are intimidated to start our program.  They don’t want to be the new person and finish behind everyone or not know what to do.  I would like to address this challenge with two outlooks: 1) …
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Preparing for the Course

Last week we talked about signing up for an obstacle course to help you stay motivated.  Now that you’ve signed up how do you train for the event?  These events require a combination of endurance, strength, and power.  While most …
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