In Pursuit…

Workout at CrossFit Outer Banks Programming by Evolved Training Systems Day 5 – Upper Body Part A and B repeat each week. Track these metrics for progress A. Steep Incline Barbell Press (approx 60-65 degree angle if possible) 5 x 8-10 Reps + 1 backoff set OR 4 x 8-10 Reps + 2 backoff sets *Hybrid Shoulder/chest … More Friday, June 7, 2019

Workout at CrossFit Outer Banks Programming by Evolved Training Systems Day 4 – Lower (Ham/Glute Dom) and Core Part A and B repeat each week. Track these metrics for progress A. Barbell RDL or SLDL (both movements hyperlinked for video) 4 x 8-10 Reps + 2 backoff sets OR 3 x 8-10 Reps + 3 backoff sets Sets 1-4: 143# (10) … More Thursday, June 6, 2019

Workout at CrossFit Outer Banks EMOM for 20 mins: 10 Pullups 5 Strict HSPUs 10 T2B 5 Front Squats at 68% Max (clean from the ground) 10 Pushups Used 1 Abmat for first 2 sets of HSPU’s, then went to 1 Abmat + 25# plate Used 113# for Front Squats

Workout at CrossFit Outer Banks Programming by Evolved Training Systems Day 2 – Upper Body Part A and B repeat each week. Track these metrics for progress A. DB Floor Press (see video demo) 5 x 10-12 Reps + 1 backoff set OR 4 x 10-12 Reps + 2 backoff sets Set 1-5: 45’s (12×5) Set … More Tuesday, June 4, 2019

Workout at CrossFit Outer Banks Programming by Evolved Training Systems Day 1 – Lower (Quad Dom) and Core Part A and B repeat each week. Track these metrics for progress A. Back Squats (high bar) (low bar) 4 x 6-8 Reps + 2 backoff sets OR 3 x 6-8 Reps + 3 backoff sets Set 1-4: 143# … More Monday, June 3, 2019

Programming by Evolved Training Systems Day 5 – Upper Body Part A and B repeat each week. Track these metrics for progress A. Steep Incline Barbell Press (approx 60-65 degree angle if possible) 4 x 8-10 Reps then 1 backoff set OR 3 x 8-10 Reps then 2 backoff sets *Hybrid Shoulder/chest movement with steep incline. *If … More Friday, May 31, 2019

Steve Cook Summer Sizzle 2.0 @ Trish’s Gym A.) Core Workout 3 Rounds: V-Up’s x 15 Bar Rotations x 10 per side (used a 15# bar w/ 25# plate) Core Rollout x 10 B.) DB Overhead Tricep Extension – Single Arm x 12 ea., 10 ea., 8 ea. EZ Bar Preacher Curl x 12, 10, … More Wednesday, May 29, 2019

Programming by Evolved Training Systems Day 2 – Upper Body @ The Gym Part A and B repeat each week. Track these metrics for progress A. DB Floor Press (see video demo) 4 x 10-12 Reps then 1 backoff set OR 3 x 10-12 Reps then 2 backoff sets Set 1-4: 40’s (12×4) Set 5: 30’s … More Tuesday, May 28, 2019

Memorial Day Murph with CrossFit PB. 1 mile run from Fanuel Park to CrossFit PB 20 Rounds of Cindy: 5 Pullups 10 Pushups 15 Squats 1 mile run back from CrossFit PB to Fanuel Park 51:36 Rx’d (no weight vest)