Olive Branch CrossFit

OBCF WoD 06.01.2015

“People are smarter than you think. Give them a chance to prove themselves.” -Tim Ferriss Starting the week with a quote from Tim Ferriss. I'm a big Tim Ferriss fan in case you haven't noticed. If you haven't checked out his podcast you should. It's awesome and I always…

2015 05 31

OBCF WoD 05.29.2015

By: Von Ralls 0

“Rules for happiness: something to do, someone to love, something to hope for.” -Immanuel Kant Strength/Skill A. Double Under Practice EMOM x 10 - 30 Unbroken DU's B. Athlete Choice Gymnastic Skill Practice - 10 Min Conditioning 15 Min AMRAP 200m Run 5 HSPU 10 Deadlifts 185/125

2015 05 28

Supplement Series – BCAAs

By: Von Ralls 0

See the original post at CSFitLife. Remember, we are looking at nutritional supplements and how they can benefit us in and out of the gym. Also, remember that if your diet, sleep, and recovery are crap… supplements are a waste of money! If you are interested in improving any…

2015 05 28

OBCF WoD 05.28.2015

By: Von Ralls 0

“If you want to go fast, go alone. If you want to go far, bring others along.” -Unknown Strength/Skill Front Squats 5 x 7 (5lbs. Heavier Than Last) Conditioning 10 Rounds for Max Reps 30Sec Max Reps Thrusters 95/65 1min rest between rounds

2015 05 27

OBCF WoD 05.27.2015

By: Von Ralls 0

“It is not uncommon for people to spend their whole life waiting to start living.” -Eckhart Tolle Strength/Skill 20 Rep Benchmark C&J Conditioning FT: 50 Wall Balls 20/14 20 OHS 95/65 40 Double Unders 30 TTB 30 Push Ups 40 Double Unders 20 OHS 95/65 50 Wall Balls

2015 05 26

OBCF WoD 05.26.2015

By: Von Ralls 0

“Be who you are and say what you feel, because those who mind don't matter and those who matter don't mind.” -Bernard Baruch Strength/Skill C2B Progression 9 sets of 9 UB Rest 45s b/s WoD Buy In: 50 abmat su For Time 21-15-9 Snatch 95/65 Burpees Buy Out: 50 abmat…

2015 05 25

OBCF WoD 05.21.2015

By: Von Ralls 0

“Lead with your strengths, not your weaknesses.” -Unknown ***Don't forget that Murph is on Monday at 10AM.*** Check out some common deadlift errors from TechniqueWoD: Strength/Skill A. C2B Progression 8 Sets of 8 Unbroken Reps Rest 45s between sets Metcon AMRAP 20 1 Deadlift 185/125 1 Round of…

2015 05 21

Supplement Series – Beta-alanine

By: Von Ralls 0

2015 05 21

OBCF WoD 05.21.2015

By: Von Ralls 0

“Failure is success if you learn from it.” -Unknown Strength/Skill A. Back Squats 7x5, Across (use same load on all sets) ***increase load from last Session ****rest as needed Metcon 3 Rounds For Time 10 Power Snatch 95/65 30 Double Unders 10 KBS 53/35

2015 05 20

OBCF WoD 05.20.1015

By: Von Ralls 0

“One day you will wake up and there won't be any more time to do the things you've always wanted. Do it now.” -Paulo Coelho Strength/Skill A. 20 Rep Benchmark Hang Power Clean B. Squat Therapy 3x5 w/5sec pause at Bottom Metcon For Time: 30 Jerks 135/95 30 Burpee Box…

2015 05 19

Olive Branch CrossFit

Month: May 2015

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