January 18th and 25th

Wow, what a solid two weeks of programming! This cycle will definitely be making it's way back before to long.

January 4th &11th

Sorry to those stopping by who have witnessed out lack of workouts posted. Since attending coach Rut's black-box seminar I have begun programming for each month with dedicated strength days consisting of: Week One-5,5,5 for all post wod strength. Week Two-5,5,5 for all post wod strength. Week three-3,3,3 for all post wod strength. Week four-5,3,1,1,1 for all post wod strength. The post wod exercise selection changes at the end of each four weeks cycle. This particular block of programming has strength days on Wednesday (clean pull) and Friday (front squat) with Monday set aside for slightly longer (15-20min wods) coupled with post wod skill work such as Double-Unders or Pistols.

In light of this planning it has been difficult to update the workout blog....Untill now (we hope). Check out the pic of our first two weeks of january programming.