Acts 20:24. I love these United States. Son. Brother. @CrossfitGames competitor. @RogueFitness @steadymd @1stphorm Ohio U Track Alum.
Joined February 2012
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Workout of the week!
For 10 min
3 Bar facing burpees
3 Overhead squats 135/95
50 Double under
4 Bar facing burpee
4 Overhead squat
50 Double under
5
5
50
…
Continue to add one rep per round to the overhead squat and bar facing burpee until time is up!
Goal: Reach the round of 8-10
Scales, warmups, movement demos and more available at AlwaysTrain.com
📸 @davidmullis
#AlwaysTrain #CrossFit #Iam1stphorm #RYouRogue
Make pumpkin spice manly…again?
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If you like a little extra add these to your morning brew.
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1/2 Scoop of @1stphorm level 1 pumpkin spice
1/2 Scoop of vanilla or chocolate collagen
12 Ounces of @godscountrycoffee Peru
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Barbell spice topper is not optional.
Grab it at the link: tinyurl.com/Pumpkin-Stuff
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#BeAMan
#Iam1stphorm
#Coffee
#LeavesAndStuff
#Fitness
The C is still active!
This online community event from @roguefitness features two workouts to complete before September 30th.
10% of your registration fee goes towards increasing the 2023 @rogueinvitational prize purse.
Workout of the week!
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For 10 min
15/13 Cal Echo bike
45 Double under
Rest 2:30
For 10 min
15/13 Cal ski erg
15 GHD sit up
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Substitute single unders, v ups, and any other erg or running as needed. 15 cals of running will be approximately 150m.
Warmups, workout notes, video demos and more available at AlwaysTrain.com
#RYouRogue
#Iam1stphorm
#CrossFit
#Fitness
#AlwaysTrain
Dan Bailey retweeted
Thinking about the idea of mindfulness (curiosity/awareness) and it’s relation to CrossFit at the level of everyday athlete (gym-goer) and CF Games champions.
Great athletes aren’t robots, they’re mindful tacticians. Becoming aware of their body and it’s capacity they slowly (over time) exceed boundaries; becoming more capable, while at the same time, more knowledgeable.
The combination of knowledge and capacity makes them successful. One without the other is not as fruitful.
Nothing in the above statement differs at the level of the everyday gym-goer. The principles are as infinitely scaleable as the methodology. Want to maximize your experience at a @CrossFit gym? Ask questions, stay mindful (curious), keep pushing boundaries, keep competing (with yourself and others). If you do this right, you’ll attract a community of like-minded individuals together who will all benefit.
Just a thought.
Workout of the week! Your goal is unbroken rounds with the addition of extra rest between each round.
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3 Rounds
21 Thruster 95/65
15 Echo bike calorie
9 Ring muscle up
*Rest the same amount of time it takes you to complete a round with the goal of performing unbroken rounds.
Beginner
3 Rounds
21 Thruster 45/35/PVC
12 Echo bike calorie
9 Ring muscle up transition
*Rest as long as it takes you to complete a round
Intermediate
3 Rounds
21 Thruster 75/55
15/12 Echo bike calorie
9 Jumping ring muscle up
*Rest as long as it takes you to complete a round
Warmups, movement demo’s and more available at AlwaysTrain.com
Dan Bailey retweeted
The @CrossFit Total today.
“All you can eat at the Weight Buffett” - Danny Broflex aka @Dan_Bailey9
Workout of the week!
Competitor
For 20 minutes
50ft Doulbe kettlebell farmers carry 150/106
10 Double kettlebell deadlift 150/106
50ft Strongman bag carry 150/100
10 Strongman bag shoulder squats 150/100
*Rest 1 min between rounds
GPP
For 20 minutes
50ft Doulbe kettlebell farmers carry 70/53
10 Double kettlebell deadlift 70/53
50ft Strongman bag carry 100/50
10 Strongman bag shoulder squats 100/50
*Rest 1 min between rounds
*Reduce the weight of the kettlebells and strongman bag as needed.
Choose your weight based off of always being able to make the carries with a maximum of 1 drop.
Warmups, scaling options and video demo’s available at AlwaysTrain.com
#AlwaysTrain #Iam1stphorm #RYouRogue #CrossFit #Barn #Fitness #STP
Slow rolling myself back into fitness after about 12-14 glorious days of not touching a weight.
Keeping the workout of the week this week pretty simple!
For 25 min with a partner
Work to rest 1:1
5 Bench press 185/130
5 Power snatch 115/85
*Adjust weights as needed so you can
perform all reps unbroken.
My legs are STILL sore from squatting baby weight on Monday. Good to be back in the barn.
If you don’t use it you lose it. #AlwaysTrain
#Iam1stphorm #RYouRogue #CrossFit #Fitness