Category Archives: Power WODs

This week will be a little different than a standard “strength and gymnastics” week. Many of us are participating in the competition at CrossFit Protocol this Saturday, so I’ve included several pieces to help us finish preparing. I’m also toying with the idea of taking a different direction than planned with our team programming andContinue reading “Strength and Gymnastics II Week 1”

This is a deload week, so cut yourself some slack. Listen to your body and only do what you feel motivated to do. Priority is the squats. You should go ahead and get motivated to do those. Next is the skill work. If you suck at handstand walking (like I do) then you need toContinue reading “Stamina Week 5 (deload)”

Plenty of people have named a workout. People have even named workouts after monsters. But has anyone, ever, named a workout after a demi-god sea monster and provided you a picture of him? I think not. [google-drive-embed url=”https://docs.google.com/document/d/1MaL66KOMSbG5B5ddyoJ7DdXq3j-n-BtbLHqixmWII40/edit?usp=drivesdk” title=”Stamina Week 4″ icon=”https://ssl.gstatic.com/docs/doclist/images/icon_11_document_list.png” newwindow=”yes” style=”normal”] [google-drive-embed url=”https://docs.google.com/document/d/1MaL66KOMSbG5B5ddyoJ7DdXq3j-n-BtbLHqixmWII40/preview” title=”Stamina Week 4″ icon=”https://ssl.gstatic.com/docs/doclist/images/icon_11_document_list.png” width=”100%” height=”400″ style=”embed”]

I’m short on words this week. Just glad I survived the squats last week. It wasn’t looking good on Tuesday. Hopeful for survival again this week. [google-drive-embed url=”https://docs.google.com/document/d/1UOUyV4_Ah685N4thkMSqXE2EFf422J82eOo2oI7elWI/edit?usp=drivesdk” title=”Stamina Week 3″ icon=”https://ssl.gstatic.com/docs/doclist/images/icon_11_document_list.png” newwindow=”yes” style=”normal”] [google-drive-embed url=”https://docs.google.com/document/d/1UOUyV4_Ah685N4thkMSqXE2EFf422J82eOo2oI7elWI/preview” title=”Stamina Week 3″ icon=”https://ssl.gstatic.com/docs/doclist/images/icon_11_document_list.png” width=”100%” height=”400″ style=”embed”]

We’re going to try something a little different this block. We’re going to train like Eric trains–just a tad bit less. I’m going to take Eric’s program each week and simply pull out some of the volume. It still may be a fairly high volume program. If you need to skip something, choose based onContinue reading “Stamina Week 2”

This week is a deload, so I’ve given you some options to choose from based on how beat up you feel. You want to err on the side of doing less work rather than more. Time spent recovering and preparing for future training is always time well spent. [google-drive-embed url=”https://docs.google.com/document/d/1we28Ymjp-UZvrlJydLQFQqRzY0juBzXWhvBS_ETv_X8/edit?usp=drivesdk” title=”Stamina Week 1 (deload)” icon=”https://ssl.gstatic.com/docs/doclist/images/icon_11_document_list.png”Continue reading “Stamina Week 1 (deload)”

I’ll be at the CrossFit Games this week trying to get in whatever work I can between exhausting days of watching Eric work his ass off. I will miss training with everyone. I stumbled upon this link that is worth a read, The Any Asshole Workout. One thing I try to protect us from when IContinue reading “Work Capacity Week 4”

Welcome to Thunderdome, bitches–Thunderdome Saturday that is. It’s just 36 little minutes of effort, and you get to rest 12 minutes of that. Can’t be too bad. [google-drive-embed url=”https://docs.google.com/document/d/13379FJ2dXSP1N7-b1vOCHPEliYphIV9_k_Wxr0lTfw0/edit?usp=drivesdk” title=”Work Capacity Week 3 v2″ icon=”https://ssl.gstatic.com/docs/doclist/images/icon_11_document_list.png” newwindow=”yes” style=”normal”] [google-drive-embed url=”https://docs.google.com/document/d/13379FJ2dXSP1N7-b1vOCHPEliYphIV9_k_Wxr0lTfw0/preview” title=”Work Capacity Week 3 v2″ icon=”https://ssl.gstatic.com/docs/doclist/images/icon_11_document_list.png” width=”100%” height=”400″ style=”embed”]