Author: skater

Easy Leg Day Sequence

Difficulty Level: 4 Some days you need to take it easy. Some days are for skill. Sometimes you have an injury and don’t want to pile a bunch of weight on the bar. This day is for you. The focus here is on Romanian Deadlifts, single leg RDLs and good mornings, in an effort to target the posterior chain. These moves… Read more →

Sweet 16 WOD: Upper Body

I’m not the best at upper body day, but to be honest, I don’t see many ladies doing bench press at all, so I have no standard of reference for that. The other day, while I was lifting 85 lbs, the personal trainer in my gym commented on how heavy it was. But I felt like it wasn’t much at all compared… Read more →

Front Squat and WOD

Difficulty rating: 7* WOD is designed to build balance, agility and explosiveness. I like the thrusters in the WOD because it reinforces the strength move of the front squat. But it’s an all-over, compound move that’s basically a front squat to an overhead press. And it’s haaaaaaard.   warmup: 10 overhead walking lunges forward (25 lb plate) 20 bear crawls forward… Read more →

Chest Day: Introducing Landmines

It’s easy to feel like a Bonafide Bro on bench press day. Add some dumbbell curls, look at yourself in the mirror, slap yourself on the traps and call it a workout. But sometimes a girl gets tired of dumbbells, and that’s when it’s time to step into a corner and shake up your upper body day with some landmines. Landmines look like this. Some gyms have… Read more →

Bench Press and Mens Health Inspiration

Today’s workout incorporated some new moves I saw on a Men’s Health video. I’m kind of terrible at upper body moves. Derby is so lower body specific, that I feel like a silly T-rex when I’m creating workouts for the arms. I need all the inspiration I can get. So, of course, I bookmarked this video immediately: Today, I incorporated the ballistic… Read more →

Back Squats + Burpees

Here’s a promise I make to you: I will never create a WOD and post it without trying it first. Sometimes I think of an idea, get overly excited and optimistic, and want to share it right away. But I’ll always field test workouts before I put them here, just in case they’re accidentally soul-crushing. Though my workouts draw heavily from Crossfit, I like to put… Read more →