Update 6 – 20-Week Beyond 5-3-1
We have now finished up the 3rd rotation in the 2nd 5-week portion of the 20-Week Beyond 5-3-1 program. In this rotation, …
InstaMoment!
Nice little lite conditioner.
5x –
15 DB Thruster, 15 DB Rows, 15 KB Swings, 15 Sit-ups.
Rest 5 deep breathes between movements, rest 30 seconds between rounds. #conditioning #havefun #mmwp
The Munson Pre-Warmup
Here is the pre-warmup routine that Pam and I personally use and have all our athletes perform as well. This is a …
Update 5 – 20-Week Beyond 5-3-1
We have now finished up the 2nd rotation in the 2nd 5-week portion of the 20-Week Beyond 5-3-1 program. Just like the …
Our Best CrossFit Programming
Pam and I started CrossFit in the Spring of 2006. In the Summer of ’06, we both earned our Level1 certification and …
Update 4 – 20-Week Beyond 5-3-1
Alright, so we finished up the 1st rotation in the 2nd 5-week portion of the 20-Week Beyond 5-3-1 program. In this rotation, …
Update 3 – 20-Week Beyond 5-3-1
Just finished the 5-3-1+ rotation (5, 3, 1+ on the primary movement). 3 rotations into this program. Here is what we got …
Update 2 – 20-Week Beyond 5-3-1
Just finished the 5s rotation (5, 5, 5+ on the primary movement). 2 rotations into this program (2.5 weeks) and we all …
Update 1 – 20-Week Beyond 5-3-1
I figured we’ll through in an update of our progress on the 20-Week Beyond 5-3-1 program after every 4 workouts, since that …
20-Week Beyond 5-3-1
Its no secret that I’m a big fan of Jim Wendler’s 5-3-1 program. I’ve used 5-3-1 many times in my own training …