Category Archives: Blog

Saturday December 6. CrossFit Shifted Palm Desert, California

http://www.vimeo.com/109734481
Saturday December 6, Palm Desert, California CrossFit Shifted Be there or be square!
http://www.eventbrite.com/e/running-seminar-w-rich-airey-tickets-14017991189?aff=eorg
 

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Saturday December 6 CrossFit Shifted Palm Desert, California

http://www.eventbrite.com/e/running-seminar-w-rich-airey-tickets-14017991189?aff=eorg
rich@runningwod.com to host a seminar at your location.

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BA Athletics Thank You!

 
Next seminar is December 6th, CrossFit Shifted – Palm Desert California

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November 16

Run
2h:00 Trail Run

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November 14

Run
Regeneration Run
8-10k
 
Strength
Back Squat 1 x 20
Press 1 x 15
Gymnastics
Muscle up 2 OTM for 10:00 (strict)
Conditioning
5 rounds
20 Box Jump
20 KB Swing

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November 13

Run
15k Progressive Pace Run
5 x 300m w. 1:30 recovery
 

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November 12

Run
Turn Over Recovery
12 x 120m w. 120m walking recovery
 
Strength
OHS 5 – 3 – 2 – 2
Good Morning 3 x 8
Gymnastics
HS Walk 5 x 30′ (scale HS Hold facing wall 5 x :30)
Conditioning
5 Rounds
10 Deadlift @ BW
100m sprint
10 Wall Ball
http://www.vimeo.com/109734481

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November 11

Run
1 x 1600 with 3:00 recovery
2 x 1200 w. 2:00 recovery
3 x 800 w. 1:00 recovery
4 x 400 w. 1:00 recovery

 

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November 10

Run
Regeneration Run
10-12k (pace on feel)
10 x :10/:50
 
Strength
 
Push Press 5 – 3 – 2 – 2
Front Squat 5 – 3 – 2 – 2
Gymnastics
Pull up 10 – 8 – 6 – 4 – 2
Toes to Bar 10 – 8 – 6 – 4 – 2
Conditioning
 
21-15-9
Double Under
Thruster
Burpee
 

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December 6 – CrossFit Shifted

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