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Hey, Can I Ask You Something: Competing
There is a special physical sensation prior to any competition. From a very young age I can still remember it bubbling up in the pit of my stomach. In sports… Continue reading
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Hey, Can I Ask You Something? Virtuosity
Coach Glassman started this whole CrossFit movement as one gym in Santa Cruz California. You can find tons of information, articles, movement standards and scaling options at crossfit.com. Crossfit.com or… Continue reading
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Birdtown Protein Challenge! 081516
Protein Challenge Announcement!!! We are starting a protein challenge on Monday – Aug 15th in conjunction with Wendler 5/3/1 Strength Cycle. Jillian and I are regularly asked how to build… Continue reading
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Hey, Can I Ask You Something? #6 Community
This weekend Jillian and I took advantage of Highlander Training Camp at Blind Dog with a group of Birdtown athletes. It was SWEET! So Coaches Carl and Kyle took over… Continue reading
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Hey, Can I Ask You Something? #5 Regionals
I’m happy to share this post with you from a visiting writer and long time Birdtown athlete, Krystle Williams: Watching the athletes compete was an unforgettable experience. The way in… Continue reading
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Hey, Can I Ask You Something? #4 Recover
Murph was a killer workout yesterday. RECOVER today by hydrating and refueling your body like an athlete (read: EAT) and come into the gym. Maybe you take an active rest… Continue reading
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Hey, Can I Ask You Something #3: 3-On-1-Off
Crossfit.com publishes it’s WOD with a 3-on-1-off cycle. This is a pretty common work:rest ratio because it can be sustained over time and your output can be optimal every day… Continue reading
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Hey, Can I Ask You Something? #2 Fish Oil
Fish oil is a great supplement for overall health and wellness. Omega-3’s are anti-inflammatory and counter act the barrage of Omega-6’s in the standard American diet (think fried and packaged… Continue reading
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Hey, Can I Ask You Something? #1 Grain Free May
Great Source for New Recipes Eat Real Food. It’s easier with a bit of help from your friends. Check out Against All Grain for great recipes – mostly Paleo… Continue reading
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Workout of the Day
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05/19/2024 Sunday’s Workout
WARMUP AMRAP X 10 MIN30 Jumping Jacks8/8 Single Leg Leg Lifts*10 Tuck-Ups**6 Tempo Push-Ups (30X0)6 Scap Pullups6 Knee Raises *Sit upright on the floor with legs in front of you… Continue reading
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