02.10.20
The Bluegrass Way E2MOTM for 8 minutes 10 goblet squats (AHAP) then On the 5:00 x 5 Rounds: 7 Power Snatches(95/65) 20 Alternating Jumping Lunges 7 Deadlifts (185/135) 200m run
Tacos and Totals
First – WE LIFT HEAVY. Then, WE EAT TACOS. Not everyone wants to compete in weightlifting. We get that. Not everyone wants to wear a singlet. Agreed. BUT, If you want to do a weightlifting meet with all the standards (minus the USAW membership), hang out with friends, eat tacos, and watch people lift some…
02.05.20
The Bluegrass Way 3×8 single arm KB row 3×10 banded tricep extension then AMRAP 5: 200ft Walking Lunge 50 AbMat Sit-Ups Max Calorie Row Rest 3 Minutes AMRAP 5: 400m run 30 wall-balls Max BMU Rest 3 Minutes AMRAP 5: 200ft Walking Lunge 100ft suitcase carry(each side) Max Calorie Row
Nutrition 101
Many new CrossFit Athletes start their journey by working out a few times a week and making changes to the way they eat. Nutrition is important as an athlete because it fuels your body in and out of the gym and is a key component to your recovery post-workout. As an athlete, it’s good to…
02.01.20
The Bluegrass Way Teams of 3 30 minute AMRAP 5 Toes to Bar 7/5 Calorie Assault Bike 5 Hang Power Snatches Bar Increases Every 6 Rounds (Twice Per Teammate): Weight 1: 75/55 Weight 2: 95/65 Weight 3: 115/85 Weight 4: 135/95 Weight 5: 155/105 (AMRAP) *One athlete works at a time in this team of…
01.31.20
The Bluegrass Way 3 Giant Sets: 50ft Single Arm Overhead Dumbbell Walking Lunge (Left) 50ft Single Arm Overhead Dumbbell Walking Lunge (Right) 50ft Burpee Broad Jumps Rest 1:30 Between Sets. then “crash test” 1,500 Meter Row 30 Deadlifts (225/155) 45 Lateral Barbell Burpees RX+= under 12 minutes