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February 6 2014 made it back from new zealand today. good to be home.
January 24 2014 heading down under to wellington, nz monday!! doing a course!! gonna be a fun 10 days!!
December 1 2013 Crossfitters are starting a new strength cycle December 2, which will consist of a 12 week Hatch squat program and light Oly lifting on the days between.
May 7 2013 For those following the CrossFitters WOD, I'll be posting what I do for my daily sessions. It is going to be a good mix of running, Olympic lifiting and CrossFit workouts. Follow along and enjoy!!! Beau Burgener
April 15 2013 I highly recommend that everyone gets the experience of competing in an Olympic weightlifting meet. With that said, East Valley CrossFit in Chandler, AZ is hosting 2 meets. May 4th and June 22nd. Register at www.eastvalleycrossfit.com and get the experience of lifting on a platform in front of 3 judges and a large crowd!
March 1 2013 many times i abbreviate exercises in my wod's. for example: sn=snatch, cj=cln and jerk. sn pp=snatch push press. snpp+ohs=snatch push press + overhead squat. sn bal=snatch balance. fs=front sqt. bs=back sqt. get the idea?
February 18 2013 "Forgiveness is the economy of the heart.…forgiveness saves the expense of anger, the cost of hatred, the waste of spirits." – Hannah More
February 17 2013 "The tragedy in life doesn't lie in not reaching your goal. The tragedy lies in having no goal to reach." – Benjamin Mays
February 15 2013 We are moving into the third phase for the CrossFitters strength program. The strength movements will stay the same, but now we will be performing doubles at a 2% increase each week. Remember that the percentage that the double are taken from are the 1 RM we established at the beginning of the cycle. Your strength should have increase through the past 10 weeks so that 10 sets of doubles at 90% is doable! We will be having some fun with the work capacity segments and trying a few new things out, so please give us your feedback. Enjoy!!!
December 3 2012 Today is the start of a 5 month strength cycle for CrossFitters. Monday, Tuesday, Thursday, Friday will consist of a warm up, strength movement, work capacity and core work. The strength movements will be Back squat, deadlift, push press, and front squat. Month 1 will consist of 10x5, month 2 = 10x3, month 3 = 10x2, and month 4 = 10x1. This week we will be finding 1 RM for the strength movements in the warm up, so push this, as it will be the number that you base the percentages off of for the rest of the cycle. Also, each month will be followed by a much needed de-load week. Lastly, wednesdays will consist of a long slow distance (LSD day), and Saturdays will be optional light olympic lifting work. Enjoy!!!
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