Snatch Vo2 is back.
The workout that put me over the 50,000 snatch mark, no surprise it was Snatch Vo2 Read more...
Rifs Blog, May 20, 2:44am
Reps.
It struck me today, after we did 140 reps in the clubbell swipes in sets of 10-15 reps, that perhaps three days focusing on high reps might be too much. I am seriously sore! From stem to stern, in a good way( except for my left knee, as usual) but stiff and sore Read more...
Rifs Blog, May 19, 2:14pm
1st 100 continuous snatches/ 16 kg
When I did my RKC the snatch test was a one hand switch test. I weighed in one pound heavy ( 166) and had to do 28/28 reps with the 24 kg. I had trained for 25/25 and barely could hold on to that.My technique was newly learned and I was arm strong and pulled too much. I also had/have big forearms that pump up like crazy.Lets just say I wasn't a fan of this GS style test where grip endurance was the limiting factor. It took me five tries( three slips of the grip over the weekend and one success where the video camera "didn't work" . I got it on the fifth try.Then I did 80 reps with the 24 when we were coming up with the numbers for this current version of the RKC snatch test and 80 was what we thought it would be, for a guy my weight ( not age) but then it got bumped to 100 reps for everybody.When I did... Read more...
Rifs Blog, May 12, 2:15pm
Snatch Vo2 40 sets of 7 4 sets of 8's
Nothing gets me in cardio shape faster than snatch vo2 training, as hard as it is.4 weeks ago 25 sets was killing me, today 44 sets wasn't that bad.. Read more...
Rifs Blog, May 9, 2:14am
Second to Last Saturday!
It's our second to last Saturday at our original location, enjoy todays workout! Next Saturday's workout will be informal and consist of lots of farmer's walks, 800m runs, lifting heavy stuff, and lots more farmer's walks. (Meaning we're moving, and if you'd like to help that'd be awesome.) Also if you're helping with painting and odds-n-ends tomorrow, we'll be there at noon. Read more...
CrossFit Philly, May 9, 2:14am
Chuck Volgelpohl
Has there ever been a more intense powerlifter? Vogelpohl has and did personify the powerlifter's Red Line as well as was the embodiment of Westside Barbell Method. Extreme is who they are and Chuck is at the top of that list. Read more...
Rifs Blog, May 8, 2:14pm
Snatch 2 hand swings and heavy clubs
My adopted Son ( tongue in cheek) Mike Castrogiovanni came back from his world travels and brought back the thick handled antique db I gave to him many years ago when I was cleaning out Stones Gym. Before I was RKC, I believe; when I thought my lifting days were over for good. I pretty much gave away the store. I don't know how much it weighs, 40 lbs perhaps but the handle is at at least and inch and half thick. Nice stuff. Now that I can play with these things again. Read more...
Rifs Blog, May 6, 2:42am
When hard is easy; the good groove.
Today was a good training day, capping off just about four weeks of great training, leading to something I haven't felt in forever: a peak.It's something I've always said, you know you are in shape when you are doing more work than ever, or lately, and it feels easy.Almost too easy. Not enough. Read more...
Rifs Blog, May 6, 2:14am
Please Visit Us At Our New Site
We will continue to provide you with best over at Urban Athlete Read more...
CrossFit Philly, May 6, 2:14am
Active rest
6-7 amFull stretchout from splits to overhead stick work. lots of back bends over ball, abs are tight, too.8 amLeft foot calf raise(still with right leg partial support) 80 reps in sets of 20left leg bent knee calf raise( ") 3x10 30 repsleft leg lunges 3 x 15100 ups : 80 reps 2x 40left leg tke purple band 40 repspretty beat up stiff and sore today definitely needed to go very easy. legs and back tiredFloor Handstands5 set of 10 second touch off of wall.this is a good day to do... Read more...
Rifs Blog, May 2, 2:14pm
These were my some of my other powerlifting role models
Steve Goggins Read more...
Rifs Blog, May 1, 2:14pm