by Dirk Gessler | Apr 15, 2015 | Uncategorized, WODs
Strength: Bent Over Rows 8-8-8 WOD: 500m Row 15-12-9-6-3 Toes to Bar OHS 500m Row In general, as a fitness industry, we don’t do enough pulling movements – pull ups, ring rows, rope climbs, sled pulls, and bent over rows. Today, we are going to work on the...
by Dirk Gessler | Oct 8, 2014 | Articles & Videos, Uncategorized
It’s a common problem many people face — you’re working out, eating better but still not taking off the LBs. Let me boil this complicated subject down into one simple truth about why: If you aren’t getting enough sleep, you won’t see the weight loss results...
by Dirk Gessler | Sep 20, 2014 | Uncategorized, WODs
WOD “Pyramid Scheme” Done in the order of 1; 2,1; 3,2,1; etc. 1 Wall climb 2 Pull ups 3 Push ups 4 Sit ups 5 Burpees 6 Wall balls (20/14) 7 Jumping air squats 8 KBS (55/35) 9 Knees to elbow (strict) 10 OH lunges (45/25) Sunday FUNday! You’ll start...
by Dirk Gessler | Jul 16, 2014 | Articles & Videos, Uncategorized
Somewhere along the line fitness became a commodity. I think that might be the single biggest factor in our journey into obesity and health issues as a country. Nobody looks around for the most effective or even the most efficient fitness solution. People look at...
by Dirk Gessler | Jun 5, 2014 | Articles & Videos, Uncategorized
…and the 30th of June. We will be doing the CrossFit Total at the end of this month to see where we are at with the big 3 lifts (back squat, shoulder press, and deadlift). For more information see this article: Click to access 52-2006_CFTotal.pdf There are a...
