Saturday 11/5/11

Today is the final day of our "deload" (from heavy barbell lifts) and work-capacity testing week. Going out with a bang--we've got another long bodyweight test of overall gymnastic strength,…

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Friday 11/4/11

Evidently one does not require an exceptional overhead squat to be competitive in the Ironman. My friend, former CrossFit beast and now triathlete and Navy Seal hopeful, Mark Wade Jr.…

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Thursday 11/3/11

Warmup Row 500 M Dynamic Athletic Movement 3 Sets Squat Mobility Sequence 5 Sets 8 Squats 6 Situps 4 Pushups 2 Pullups 2 Sets Shoulder Mobility Sequence Skill Kipping Pullup…

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Wednesday 11/2/11

Thanks to CFSQ member Mike Hawe for hosting our first weekend workshop, on the Pose Running method, this past Saturday. Everyone who came out to Marietta High School worked on…

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Tuesday 11/1/11

Warmup Run the Long Block 3 - 5 sets Hip Mobility Sequence 2 sets 10x Medicine ball chest pass 10x Medicine ball rotational pass 10x Medicine ball overhead throw Conditioning…

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Monday 10/31/11

This week is the deload from the last 9 week strength cycle. We'll be avoiding heavy barbells until next week. In the meantime, we're going to retest the Baseline workout,…

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Friday 10/28/11

Warmup Run the Long Block Gymnastic Drills Strength 5x1 Press (90%) Conditioning 3-5 Rounds for Quality 3 RKC Turkish Getups per side (increase weight each set) Max Handstand hold (up…

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Wednesday 10/26/11

POSE RUNNING Workshop with Mike Hawe this Saturday from 10-12 at Marietta High School Track! Warmup Row 500M Gymnastic Drills Skill Kettlebell Snatch Conditioning 25 Pullups 50 Pushups 100 Kettlebell…

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