Finally we have some new GSL Swag. SHIRTS! Pick your favorite and post your gender and size. We’ll tally up the top three winners and get them printed!
CrossFit-JournalPOST CrossFit Radio Episode 312 – On Episode 312 of CrossFit Radio, host Justin Judkins interviewed Colin Clark, owner of Iron Oak CrossFit in Houston, Texas. This episode was webcast on Jan. 8, 2014. 2:57 Colin Clark’s Iron Oak CrossFit started when he and a few friends started working out together in his garage. As the results came, the word spread, and soon he had to affiliate and move into a larger facility. Clark described the systems he put in pla… http://ow.ly/2CSXSj
6 X 2 Back Squat @ 90%
20 Front Squats @ 80%
CrossFit-JournalPOST From Spin Classes to Snatches – In Haarlem, Netherlands, Gijs Spaans operates a CrossFit affiliate right next door to a Globo Gym. In fact, the two businesses share a wall. That’s because Spaans used to own the gym next door. “I took the best 500 meters of the gym and sold the rest,” he says with a wide smile. In the space where he used to teach spin classes, Spaans opened CrossFit Spaarne, which after three weeks had 90 members. He found CrossFi… http://ow.ly/2CSbCa
CrossFit-JournalPOST Constantly Varied Kitchen: Cinnamon-Infused Short Ribs http://ow.ly/2CQ4lB
Don’t forget, yoga tomorrow at 8am, followed by 9 &10 am workouts. Maybe even bring a friend!
CrossFit-JournalPOST Bartendaz: “Mind Up” – When Andrew Creary played football at Hampton University, he could bench 356 lb. and squat more than 500 lb. But at 240 lb., he couldn’t do one pull-up. Today, things are different: He’s a member of Bartendaz NYC out of Harlem. The experience has provided more than just physical fitness. “I want to progress, but you have to know that that goes with life. You want to always learn. The smartest person knows that he can know mo… http://ow.ly/2COTw7
12 minutes to find 1RM Hang clean and jerk
Then EMOM for 5 mins: 3 reps at 75%
Chest to bar pull ups
CrossFit-JournalPOST Tending Bar – About 10 years ago, a man called Giant started the Bartendaz fitness movement in the United States’ black-culture capital. Today, he’s spreading his message beyond Harlem and seeking to change more than your body. Most call 5-foot-7 Hassan Yasin-Bradley “Giant.” The name was born of being “the shortest guy with something really big to say.” At 44, Giantand the Bartendaz group he foundedis known throughout Harlem, and he and his crew … http://ow.ly/2CO35b
3×5 Bench Press (progressive)
30 KBS 53/35
20 Hang Power Clean 95/65
50 Double Unders