STRENGTH Bench Press 4 x 3 (75%) Incline Close Grip Bench 4 x 10 (Sub-Max) Snatch Grip Pendlay Rows 3 x 10 HSPU 3 x 8 CONDITIONING 30-20-10 Thrusters (95/65) T2B
Over the last several years, it's become almost a joke to point and snicker at Crossfit as a whole. The amount of articles that come out on the safety and why it's an abomination to the fitness industry are so second nature, it's like breathing at this point. Before I started working with Crossfit athletes, I used to be one of these people. I would constantly say things like "Pfffft fucking Crossfit is the [...]
By: Coach Taylor Im sure by this point in your fitness or lifting career you know that INJURIES SUCK! But you don’t have to stop training altogether. I personally have a history of lumbar injuries L4/L5 specifically. In my former life I was a powerlifter. I had so many back injuries that I decided to become a bench press only powerlifter. For close to 3 years I trained my lower body [...]
Coach Mike gives a nice breakdown about cycling protein powder as well a weight loss update! Any questions or comments? Head over to the IFA Inner Circle on Facebook to talk to our coaches!
Check out Coach G's Monday Mobility! Any questions? Head over to the IFA Inner Circle on Facebook to talk to our coaches!
STRENGTH Broad Jump 5x5 Back Squat 4x3 (75%) GHD 4x6 CONDITIONING KBS 50 (53/32) Kipping-Pull-Ups 40 Double Unders 30 OHS 20 (95/65) Rope Climb 10 1 Round For Time
Yo Yo YO!! Coach Mike here checking in on this lovely Friday morning to bring the FIRST installment of... FIRE FLASH FRIDAY!! Each Friday I will post on several different topics, ideas and general nonsense going through my brain that I would like to share with everyone. So, let’s not waste anymore time and get down to business. 1. I read this article last week that absolutely BLEW my mind. It’s about a gentleman [...]
STRENGTH Deadlift 4 x 5 (70%) Snatch Grip Deadlift W/Medium Band Tension 4 x 5 (60%) Lateral Box Step Ups 3 x 5/Per Leg CONDITIONING Farmer Carries x50 Feet (MAX Weight) Sled Push x10 Yards (BW+20lbs) Rest 2 Minutes Repeat x4
What's the best thing to eat pre-workout, you ask? Press play to see my recommendation: My go-to is an easily digestible protein + starch ~1 hour pre-workout. If you're training in the morning, add plenty of salt. Kill two birds with one stone with foods like pre-cooked & cooled white rice & white potatoes because they have higher levels of resistant starch, i.e., good gut bacteria food. No worries, you can re-heat it to eat. [...]
Yesterday was a SMASH afternoon jam packed with a SOLID training session, two KILLER meetings and one AMAZING car ride with my dear friend and High Performance Life Coach Anna Tsui. It was a totally spontaneous "interview" of sorts, and she touches on some key things to help you grow as a person, find balance in your life using a.... STRIPPER POLE?? And me freaking out on Boston traffic and Detours :) Happy Thursday Y'all [...]