Make sure your TRX is setup safely and securely.  Optimal height for the anchor is 6 feet.
Find your finish position with arms up overhead and on your toes.
Position your feet so you have one leg straight and the other acting as a safety (we don’t want slipping) – T-position.
Remember to open your hips when you [...]

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I train with little equipment.  My philosophy is that we have been born with plenty to work with and until we actually get off the couch to use our bodies, there’s no sense in pulling out the big guns.  It’s important to develop what trainers and coaches like to refer to as kinesthetic awareness.  If [...]

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Yesterday was a rest day so it was all about PUSHING today. 
Activity

Route:
–
Elev. Avg:
96 ft

Location:
Campbell, CA,
Elev. Gain:
-178 ft

Date:
01/20/09
Up/Downhill:
[+91/-269]

Time:
08:54 AM
Difficulty:
2.3 / 5.0

Weather:
Fair

 
48 F temp; 59% humidity

 
48 F heat index; winds CALM calm mph

Performance

Distance:
13.43 miles
 

Time:
0:42:07

Speed:
19.1 mph
 

Pace:
3′ 08 /mi
 

Calories:
619
 

Notes

I pushed it today.

Map

 
Elevation (ft)

 
Speed (mph)

 
Splits

Mile
Pace (min/mile)
Speed (mph)
Elevation
Gain

actual
+/- avg
actual
+/- avg

1
3′ 05
-0′ 03
19.4
+0.3
-36 ft

2
2′ 55
-0′ 13
20.5
+1.4
-23 ft

3
3′ 09
+0′ 00
19.0
-0.1
-29 ft

4
2′ 22
-0′ [...]

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With a slowly dawning realization that my idea of human potential has been moderately narrow, I am proud to say I’ve survived the two days of crossfit certification training!
Learning and refining the olympic lifts (push-press, push-jerk, overhead squat, deadlift…) awesome.
Unexpected bonus was learning to do the muscle up. Wow. Didn’t know what it [...]

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Steady state ride – no hammering, just let the ride flow. Pay attention to breathing, find the groove.
Activity

Route:
–
Elev. Avg:
0 ft

Location:
Campbell, CA,
Elev. Gain:
+0 ft

Date:
01/16/09
Up/Downhill:
[+0/-0]

Time:
09:02 AM
Difficulty:
0 / 5.0

Weather:
Sunny

45 F temp; 62% humidity

45 F heat index; winds SE 3 mph

Performance

Distance:
13.42 miles
Goal:
50:00 duration

Time:
0:40:52

Speed:
19.7 mph
Attained:
81%

Pace:
3′ 03 /mi

Calories:
610

Notes

Did NOT intend for this to be a fast ride. But [...]

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