Northern Kentucky

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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USAW Olympic Lifting Documents & Links

February 7, 2012

For those interested in improving their Olympic lifts, here are some links to help you better understand the movements: 50 page PDF given to all USAW Level 1 Sports Performance Certification attendees: Level_1_Sports_Performance_p45_revised PDF from Coach Chris Cleary of Cincinnati Weightlifting: oly clinic packet Great blog from Jon North: Attitude Nation Where we get our training: Catalyst [...]

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Wall Climbs, Kettlebell Swings & Push-ups

February 7, 2012

News & Events Check out all our events coming up via yesterday’s post. Join us on Thursday evening at 7:30 for some GORUCK Training. (Spartan Race, Mudathalon & Tough Mudder participants also welcome. No charge.) … Bring gloves. CrossFit WOD Warm-up Pick a skill and spend 10-15 minutes working on it. Mobility Banded hamstring [...]

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Olympic Lifts, Squats & Rowing

February 6, 2012

News & Events Our Kids Program starts tomorrow! Interested in endurance training in Northern Kentucky? Meghan will be coaching a FREE Endurance workout at Tri-State Running Company on Sunday, February 12th at noon. There are still spots available for our Rowing Clinic on February 26th. Saturday, March 3rd at 11: GORUCK event! Enjoy about 3 [...]

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Rest Day or Run/Burpee Combo

February 4, 2012

CrossFit WOD Sunday is a scheduled rest day, but if you’ve missed some training, knock out this work at home. Warm-up 50 air squats 40 push-ups 30 sit-ups 20 burpees Mobility Lunge stretch or anything you find interesting on MobilityWOD Conditioning In ten minutes, complete a 1 mile run then perform as many burpees [...]

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Tire Flips & Team Training

February 3, 2012

We’ve got quite a few events coming up: Our Hustle Rowing Clinic, coached by University of Cincinnati’s head rowing coach, Erica Roberts. Spots are limited, so grab your ticket now. We’ll be having a Natural Running Clinic in early March. Ryan Smith, certified natural running coach and track and field coach of Personal Impact Training. [...]

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