Entries by Brandon Vaughn

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Open WOD 18.5

7min AMRAP: 3-6-9-12-15-18-21-etc. Thrusters – 100/65 Chest-to-Bar Pullups     18.5 – ANALYSIS Here it is, the finale. Whether you’re happy with the first four weeks or not, we’ve come to the bitter-sweet ending. And we’re going out old school. The Fran Ladder from 2011 was, in my opinion, the most painful open workout from […]

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Open WOD 18.4

21-15-9 Reps For Time: Deadlifts – 225/155 lbs Handstand Pushups Then, 21-15-9 Reps For Time: Deadlifts – 315/205 lbs 50’ Handstand Walk After Each Set Time Cap: 9mins   18.4 – ANALYSIS I will admit, I have been impressed with the programming throughout the 2018 Open so far. But this one makes me happy in […]

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Open WOD 18.3

2 Rounds For Time: 100 Double Unders 20 Overhead Squats – 115/80 100 Double Unders 12 Ring Muscle Ups 100 Double Unders 20 Dumbbell Snatches – 50/35 100 Double Unders 12 Bar Muscle Ups   Time Cap: 14mins   18.3 – ANALYSIS This week, we have a test of double under capacity and muscle-up proficiency […]

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Open WOD 18.2

1-2-3-4-5-6-7-8-9-10 Reps For Time of: Dumbbell Squats – 50/35 lbs. Bar Facing Burpees   18.2 A 1-rep-max Clean Time Cap: 12mins to complete 18.2 and 18.2A   Well, dumbbells again. This workout feels like the ghost of CrossFit past coming back to haunt the new-age Sport of Fitness. Among the original tenets of CrossFit during […]

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Open WOD 18.1

20min AMRAP: 8 Toes To Bar 10 DB Hang Clean Jerk – 50/35 lbs 14/12 cal Row MOVEMENT TIPS Toes-to-Bar: Efficient Kipping – Sorry to ruin the surprise, but your biceps will probably blow up during this one. Even though there aren’t many T2B in each round, 8 will still add up over the course […]

Pelvic Floor

What combination of muscles is the most active during all activities of daily living, yet tends to be the most neglected or misunderstood? The CORE! Your core is made up of 4 major muscles/muscle groups: possibly the most forgotten of which is the group of muscles that make up the Pelvic Floor.   The pelvic […]