by Gene Crawford | Dec 21, 2020 | Podcast
This week’s review of useful intel from social media and the internet that’s worth talking about with special guest Heather Dughaish.
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by Gene Crawford | Dec 16, 2020 | Podcast
Do you suffer for your own growth and improvement? On purpose no less?
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by Gene Crawford | Dec 11, 2020 | Podcast
Reviewing some of the things that caught my eye over the past week or so on Instagram & the internet.
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by Gene Crawford | Dec 10, 2020 | WOD
WARM UP
~5:00 Cardio then ~5:00 Mobility
WORKOUT
For Time: 30x Thrusters w/Single DB (swap hands) 30x Burpees
FINISHER
1.5 Mile Run/Jog/Walk
by Gene Crawford | Dec 8, 2020 | WOD
WARM UP
~5:00 Cardio then ~5:00 Mobility
WORKOUT
9:00 AMRAP: 9x Burpees 9x Box Jump Overs 24″/20″**Scale the box jumps to step up/overs
FINISHER STRENGTH
4×10 Glute Bridges w/Weight 3×10 Bent Over Rows (2xDBs) 3×10 Floor Press (2xDBs)
VIDEO
by Gene Crawford | Dec 7, 2020 | WOD
WARM UP
~5:00 Cardio then ~5:00 Mobility
STRENGTH WORK
5X8 DB Shoulder Press #AHAP
WORKOUT
5X Rounds for Time: 15x KB Deadlift #AHAP 200M Run
by Gene Crawford | Dec 6, 2020 | WOD
WARM UP
~5:00 Cardio then ~5:00 Mobility
~1 Hour Active Recovery *Hike, Jog, Row, Bike, Swim
by Gene Crawford | Dec 5, 2020 | WOD
WARM UP
~5:00 Cardio then ~5:00 Mobility
~1 Hour Active Recovery *Hike, Jog, Row, Bike, Swim
by Gene Crawford | Dec 4, 2020 | WOD
WARM UP
~5:00 Cardio then ~5:00 Mobility
STRENGTH WORK Goblet Squat 5-5-5-5-5*Choose a weight that is heavy but one you can do 5 reps in a row without stopping with.
WORKOUT
3x Rounds of 3 Minutes On: 2 Minutes Off AMRAP 4x Burpees 6x Alt. DB Snatch #AHAP
by Gene Crawford | Dec 3, 2020 | Podcast
Are you ‘Courageous” in your life? I don’t mean the; run into a burning building type of courage, but more the way you live your day.
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by Gene Crawford | Dec 3, 2020 | WOD
WARM UP
~5:00 Cardio then ~5:00 Mobility
8:00 AMRAP 5x Push-Ups 10x Sit-ups 15x Air Squats
2 Minutes Rest
8:00 AMRAP 15x Air Squats 10x Sit-ups 5x Push-Ups
FINISHER 1 Mile Run/Jog/Walk
by Gene Crawford | Dec 2, 2020 | WOD
WARM UP
~5:00 Cardio then ~5:00 Mobility
8x Rounds for time: 4x Single Arm Devil’s Press 8x Single Arm DB Thrusters DB = #AHAP
VIDEO
FINISHER 21-18-15-12-9-6 Single Arm Bent Over Rows (left arm) Single Arm Bent Over Rows (right arm) Overhead Tricep Extensions (both arms)
by Gene Crawford | Dec 1, 2020 | WOD
WARM UP
~5:00 Cardio then ~10:00 Mobility
WORKOUT
5x Rounds for Time: 7x Pull-Ups (assisted) or Ring Rows 9x Wall Balls or Goblet Squats 11x Burpees
FINISHER 1.5 Mile Run/Jog
by Gene Crawford | Nov 30, 2020 | WOD
WARM UP
~5:00 Cardio then ~10:00 Mobility
WORKOUT
3x Rounds of: 10x Snatch (Left) 10x RKBS 10x Snatch (Right) 10x RKBS 10x Around-the-Body 10x RKBS 10x Around-the-Body 10x RKBS 10x Goblet Squat 10x RKBS
Weight = #AHAP
**FINISHER ** 4x Rounds 20x Russian Twists 10x V-ups :30 Hollow Hold :30 Plank :30 Rest
by Gene Crawford | Nov 19, 2020 | Podcast
Reviewing some of the things that caught my eye over the past week or so on Instagram & the internet.
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by Gene Crawford | Nov 18, 2020 | WOD
WARM UP
~5:00 Cardio then ~10:00 Mobility
WORKOUT
5-8-13 Handstand Push-ups Deadlifts 225#/185#Then OH KB/DB 55#/35# Lunge @ 100′
**STRENGTH AFTER WOD ** 3×8 Front Squat w/2xDB 3×8 Shoulder Press w/2xDB 3×8 French Curls w/2xDB 3×8 Curls w/2xDB*All weight is #AHAP *Should be able to complete in 20:00
by Gene Crawford | Nov 18, 2020 | WOD
WARM UP
~5:00 Cardio then ~10:00 Mobility
WORKOUT
For Time: 30x Box Jumps (24″/20″) / Step-Ups 30x Pull-ups / Bands or Ring Rows 30x Kettlebell Swings (#AHAP) 30x Front Squats (115#/80#) / DB’s AHAP# 30x Toes to Bar / High Knees / V-ups 30x Push Press (115#/80#) / DB’s AHAP# 30x Deadlifts (115#/80#) / AHAP# 30x Wallballs AHAP# 30x Bar Facing Burpees / Burpees / Push-ups 30x Double Unders / 3:1 Singles
by Gene Crawford | Nov 12, 2020 | Podcast
“A green light is an affirmation, setting yourself up for success,” McConaughey says. “A green light can be as simple as putting your coffee in the coffee filter before you go to bed so tomorrow morning all you’ve got to do is push the button.”
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by Gene Crawford | Nov 5, 2020 | Podcast
Humility is perhaps one of the most important secrets to success in life. But how do you cultivate a focus on it and not build your ego at the same time.
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by Gene Crawford | Oct 29, 2020 | Podcast
Reviewing some of the things that caught my eye over the past week or so on Instagram.
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by Gene Crawford | Oct 21, 2020 | Podcast
Reviewing some of the things that caught my eye over the past week or so on Instagram.
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by Gene Crawford | Oct 13, 2020 | Podcast
Digging into Musashi’s “book of five rings” via a post about his 9 principles for a Warrior Mindset.
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by Gene Crawford | Oct 5, 2020 | Podcast
Reviewing some of the things that caught my eye over the past week or so on Instagram.
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by Gene Crawford | Sep 22, 2020 | Podcast , Way of the SEAL
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by Gene Crawford | Sep 14, 2020 | Podcast
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by Gene Crawford | Sep 4, 2020 | Workhorse Podcast
VIDEO
Join us as we ramble through our opinions on ‘bitching’ and decisions and other things that affect us on a daily basis.
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by Gene Crawford | Sep 1, 2020 | Podcast , Way of the SEAL
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by Gene Crawford | Aug 20, 2020 | Workhorse Podcast
VIDEO
What is the ’75 Hard’ challenge about. How’s it going and what to look forward to with it.
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by Gene Crawford | Aug 19, 2020 | Podcast
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by Gene Crawford | Aug 11, 2020 | Podcast , Way of the SEAL
VIDEO
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