Category Archives: Blog

November 26

Run
Regeneration Run
10-12k
 
Strength
5 x ( 3 Hang Power Clean, 2 Front Squat, 1 Thruster) increase weight each set
 
Gymnastics
10  – 9 – 8 – 7 – 6… 1
Ring Pull up
Ring Dip
 
Conditioning
3 rds
10 Burpee
15 KB Swing
20 Cal Airdyne
rest the same time it takes to complete round
 

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November 25

Run
12 x 120m w. 120m walk back to start recovery
6 x 300m w. 100m walking recovery
 

http://www.eventbrite.com/e/running-seminar-w-rich-airey-tickets-14017991189?aff=eorg

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November 24

Run
Regeneration Run
10-12k (pace and distance on feel)
10 x :10 / :50 (work / rest)
 
Strength
Back Squat 1 x 20
Press 1 x 15
Deadlift 1 x 10
 
Gymnastics
5 x’s
Hollow Hold :20
Plank Pose from hands :30
Arch Hold :20
Supine Plank :30
 
Conditioning
10:00 AMRAP
10 Double Under

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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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