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“The answer is always coffee and squats”

Cardio equivalents for modifying workouts: a 400m run is equal to a 500m row, a 1000m bike, a 500m ski, 40 double unders if you can do small sets, 70-100 if you are good with double unders, essentially moving for approximately 2 minutes.

WORKOUT for Friday 9/17/2021

“Pyramid Double HELEN”

for time:
1200m run
63 perfectly-vertical kettlebell swings, 16/24kg
36 pullups
800m run
42 perfectly-vertical kettlebell swings, 16/24kg
24 pullups
400m run
21 perfectly-vertical kettlebell swings, 16/24kg
12 pullups

Post time to whiteboard.

WATCH: Could you beat the 2010 athletes where this workout was introduced? How far has fitness come since then?

Premiering at 9am PST

HIGH INTENSITY INTERVAL TRAINING for Sunday 6/27/2021

Join us immediately after at 10am for Yoga with IVAN.MVMT!

RSVP via PushPress for Meeting room info.

HIGH INTENSITY INTERVAL TRAINING for Sunday 6/20/2021, premiering at 9am

then join us at 10am for YOGA with IVAN.MVMT! Just RSVP via PushPress for meeting room info.

READ: Underdog Athletics Training Partners Move Into Final Day in 1st, 2nd, and 3rd at West Coast Classic – Morning Chalk Up

HIGH INTENSITY INTERVAL TRAINING for Sunday 6/13/2021

Premiering at 9am with the most specialest of guessssts!

Then join us for YOGA with IVAN.MVMT at 10am on Zoom. RSVP via PushPress for meeting info!

HIGH INTENSITY INTERVAL TRAINING for Sunday 6/6/2021

Premieres at 9am:

Join us afterwards on Zoom for Yoga with IVAN.MVNT!

RSVP via PushPress for meeting room info.

WATCH: The Final Day of the GRANITE GAMES (A Semifinals event for the 2021 CrossFit Games)

Join us after the 9am premiere of HIIT for yoga with IVAN.MVMT at 10am on Zoom. RSVP via PushPress for meeting info.

HIGH INTENSITY INTERVAL TRAINING for Sunday 4/18/2021

HIGH INTENSITY INTERVAL TRAINING for Sunday 4/11/2021

then join us immediately after at 10am for YOGA with IVAN.MVMT on Zoom. RSVP via PushPress for meeting room info.

Today you have an opportunity to test a heavy overhead -OR- front squat, depending on your abilities.

IN-GYM WORKOUT for Saturday 4/3/2021

Warmup

EMOM x 15
8-12 calorie row
5-8 dips (or bar muscle-up into dips)
8-12 kettlebell swings, any style
5-8 wall walks
8-12 pogo burpees

Workout

AMRAP in 20:00
4 (strict) pullups
8 elevated-feet pushups, 12/20/24″
12 med ball cleans, 10/20/30lbs

Rest 2 minutes then take 8 minutes to establish a heavy 3RM OHS/FS

Post workout score to whiteboard. Lifting numbers go into your journals!

High Intensity Interval Training for Saturday 4/3/2021

HIIT will be moving to Sundays beginning next week (4/11)

HIIT for Saturday 3/13/2021

IN-GYM WORKOUT for Saturday 3/13/2021

#21point1

for time:
1 wall walk
10 double-unders
3 wall walks
30 double-unders
6 wall walks
60 double-unders
9 wall walks
90 double-unders
15 wall walks
150 double-unders
21 wall walks
210 double-unders

Time cap: 15 min. Post results to comments/whiteboard!

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