CrossFit Hustle

Embrace the Struggle

April 26, 2012

*Warning: Mature Language (But then again, being mature means accepting letters put together to make sounds that hurt your precious, pre-programmed understanding of life.) Fight Club is one of my favorite movies. I’ve watched it a dozen times and each time I experience something new, mainly philosophic. Today’s lesson: Sacrifice makes us whole. Most of [...]

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The Week Ahead, 4/16 – 4/21

April 16, 2012

Hustle Members, Here’s a rundown of what to expect this week. Monday: 5/3/1 back squats for multiples & a 12-20 minute conditioning piece with running/oly lifts. Technique is key. Elbows loose, elbows high. 4pm Youth Strength & Conditioning. 7:30pm Intro Class. Tuesday: L-Sit practice and interval work. 6pm Endurance group. 6am Intro Class. Wednesday: 5/3/1 [...]

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Wendler 5/3/1 App for Droid or iPhone

April 8, 2012

Use this apps to make your Wendler 5/3/1 calculations easier.   The iPhone app is free and easy to use. Just plug in your 1 rep max lifts and start moving heavy things. Here’s the link to the iTunes store to download Wendler 5/3/1. The Wendler 5/3/1 app is also available for android. Download the [...]

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“Diane”

March 22, 2012

3/22/2012 Programming notes: Benchmark WOD today, “light” training and technique day tomorrow. We’ll be hitting Reebok CrossFit Games Open WOD 12.5 on Saturday. Be here and ready to rock it! 3/29: Oly Totals. We’ve been drilling and working on Olympic lifts for 3 months. Time to set some big PRs. 3/30: 10 Minute double under [...]

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Gotta Go Long

March 22, 2012

3/21/2012 We don’t do it often, but it’s necessary. Mentally, it’s good to just be put through the ringer and check the box. CrossFit WOD 6 Rounds: Run 600 meters 15 Burpees 15 Box jumps, 20″

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Saturday Hero WOD

February 10, 2012

CrossFit WOD Warm-up Coach’s coice Mobility Global Extension Lunge stretch Work “Hansen” This is a Hero WOD. Go hard. 5 Rounds: 2 pood Kettlebell swing, 30 reps 30 Burpees 30 Glute-ham sit-ups   Hustle Barbell Club Find your lifts here. Mobilize beforehand and get ready mentally. Endurance Group Meet at Tri-State Running Company for your [...]

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Clean & Jerks, Overhead Squats and Double Unders

February 10, 2012

  CrossFit WOD Warm-up 2 Rounds: Row or Run 30 Sit-ups 30 Air squats Mobility Mobility of choice Skill/Strength Go for a 1RM clean & jerk 4×1 Overhead squat @ your 1RM snatch weight Conditioning Tabata double unders   Barbell Club Rest day. Prepare for tomorrow’s big lifts!

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Gymnastic Work / Endurance / Barbell / GORUCK

February 9, 2012

News & Events Here’s the run-down, folks: 2/9 @ 7:30 p.m. – GORUCK Training. Bring Gloves and a hat. 2/11 @ 10 a.m. – Free Community Workout 2/12 @ 12 p.m. – Free Endurance Workout at Tri-State Running Company 2/26 @ 12 p.m. – Rowing Clinic with UC’s Head Rowing Coach 3/3 @ 11 a.m. [...]

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Jerks, Deadlifts & Running

February 8, 2012

News & Info Check out the many upcoming events like Tough Mudder and GORUCK in a new write-up. We have intro classes every Monday and Wednesday at 7:30 p.m. and Tuesday and Thursday at 6 a.m. You can sign up online here. Our Free Community Workout is this Saturday at 10 a.m. If you’re a [...]

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Get Sexy Getting Dirty

February 8, 2012

This piece will be published in the upcoming Cincinnati Profile. Now that most have abandoned their New Years’ resolutions, you can dedicate your time and training to what really matters: horrible pain and agony with friends in the mud. I’m sure you’ve heard of Tough Mudder and maybe the Warrior Dash. These long, nasty events [...]

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