Update 10 – 20-Week Beyond 5-3-1
We are now entering the final 5-week portion of the 20-Week Beyond 5-3-1 program. In this rotation, on the primary lifts, we …
Update 9 – 20-Week Beyond 5-3-1
We have completed the 3rd rotation in the 3rd 5-week portion of the 20-Week Beyond 5-3-1 program. In this rotation, on the …
Update 8 – 20-Week Beyond 5-3-1
We have completed the 2nd rotation in the 3rd 5-week portion of the 20-Week Beyond 5-3-1 program. In this rotation, on the …
Update 7 – 20-Week Beyond 5-3-1
We have completed the 1st rotation in the 3rd 5-week portion of the 20-Week Beyond 5-3-1 program, which puts us just over …
Update 6 – 20-Week Beyond 5-3-1
We have now finished up the 3rd rotation in the 2nd 5-week portion of the 20-Week Beyond 5-3-1 program. In this rotation, …
Eating for Mass
Before Pam and I found CrossFit, we’d been recreational bodybuilders and avid weight lifters for years. As anyone that’s been in the …
The Munson Pre-Warmup
Here is the pre-warmup routine that Pam and I personally use and have all our athletes perform as well. This is a …
Update 4 – 20-Week Beyond 5-3-1
Alright, so we finished up the 1st rotation in the 2nd 5-week portion of the 20-Week Beyond 5-3-1 program. In this rotation, …
Update 3 – 20-Week Beyond 5-3-1
Just finished the 5-3-1+ rotation (5, 3, 1+ on the primary movement). 3 rotations into this program. Here is what we got …
Update 2 – 20-Week Beyond 5-3-1
Just finished the 5s rotation (5, 5, 5+ on the primary movement). 2 rotations into this program (2.5 weeks) and we all …