What led you to join the CrossFit Protocol family (and how long have you been a member)? My husband, Big Red, has been a CrossFitter for over six years and a coach at Protocol for five of those years. I took my first official 101 class in September 2012. I…
Meet Zeke & Lisa Terry (and family)!
Zeke and I were both involved in sports in high school—he played football and baseball and I was a cheerleader and played softball. After we got married, we both continued to play softball. Zeke was a powerlifter for a while and I taught water aerobics at my church and at SportsFit—even…
What is your past fitness history? I have a competitive nature and played sports in high school, and played womens' and co-ed softball for many years, but there was nothing about daily exercise or CrossFit that interested me. I had never been a gym member before. What did you think…
7 Healthy Eating Holiday Tips
Hey all, Wanted to share some quick thoughts before we get started with the Holiday Season. My hope is that you all have a relaxing time with family and friend this thanksgiving. Holidays bring emotion, family, memories and FOOD…the perfect recipe for a nutritional catastrophe, but fear not, my 7…
New Strength Cycle, Fat Santa is right around the corner!
Athletes, We are about 10 weeks out from Fat Santa! Unfamiliar with Fat Santa? That's okay. Fat Santa is a day where we test what used to be known as the CrossFit Football Total. You will have time to test your one Rep Max in the Squat, Bench, Power…
CrossFit Protocol - CrossFitA.: Front Squat (Front Squat: E3MOM 9:00 Minutes: 1 Rep @95% of 1RM)B: Metcon (AMRAP - Reps)8 Rounds: With a Partner :20 Seconds Max Air Assault Cals :10 Second Transition :20 Seconds Rest *record lowest round of cals*Combine calories for Wodify score.
CrossFit Protocol - Viking ProtocolA: Snatch Balance (3x5)B: Hang Snatch w/ 3 Sec Pause in Hang (3x5 can drop, not touch and go)C: Metcon (AMRAP - Rounds and Reps)10:00 AMRAP Max Effort Strict Chin Ups 10 Push Ups 15 Air Squat Jumps *score is number of chin ups
CrossFit Protocol - CrossFitA: Metcon (AMRAP - Reps)E2MOM: 12:00 Even: Max Unbroken Toes to Bar Odd: 15 Hand Release PushupsB: Metcon (AMRAP - Rounds and Reps)"My Buddy and Me" 10:00 Minutes 200 Meter Run with 40/30 Slam Ball 20 Slam Balls 10 Thrusters w/slam ball *If you drop the ball…
CrossFit Protocol - Viking ProtocolA: Snatch Balance (3x10)B: Clean Grip Deadlift (3x15 )Make every rep the same and perfectC: Dumbbell Rows (3x15)D: Metcon (Time)4 Rounds for time: 25 Barbell Thrusters (bar only) 45/35 10 Bar facing burpees *at the top of every minute 10 unbroken double unders.
CrossFit Protocol - Viking ProtocolA: GHD Back Extensions (3x12)B: Dumbell Press (3x12 )C: Metcon (No Measure)5 sets: Not for time 3 Strict TTB + 3 Strict Pullups + 6 Hollow/arch kipsD: Metcon (7 Rounds for time)7 Rounds: 500M Row Rest 1:1 Shoot for +15-20 Seconds of your best 500M Row