Homemade Slam Ball

homemade slam ball

Over a year ago I started a project to build my own slam ball.  And by started, I mean I purchased some of the supplies on a whim and then let them sit for months collecting dust.  In fact, out of frustration, my wife inflated a couple of the small basketballs I purchased and gave ‘em…

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Group Fitness Testing – July 2014

Fitness Fail

With great enthusiasm I announced in June a new series of posts on this site where I publish the results from the group classes at 626 and any insights gleaned from the direction of the training.  So, without further ado, I give you the results from the most recent 6-week, train-test block. The Results Wait… what? There are…

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The Post Where I Leave the House (AHS14)

Ancestral Health Symposium

I spend a lot of time reading, listening, watching and learning through internet content on health and fitness topics, but outside of certifications, I’ve never been to a live event. That is, up until last week, when I attended the 2014 Ancestral Health Symposium in Berkeley, CA. Conferences aren’t new to me, in my previous life…

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Energy Systems, a.k.a. 50 Shades of Conditioning

Cardio Training

A few weeks ago I posted the results from a recent week of testing at 626. Included in these results were a battery of strength indicators, looking at the broad categories of: squatting, single leg, upper body pushing, upper body pulling, bending and core. Also included were a series of work capacity (conditioning) tests broken…

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Snatch from the Power Position

Snatch from blocks

The snatch is often one of the most troubling movements for folks.  And the truth is, most people will go on struggling with the movement without ever really making meaningful progress.  Ask yourself though, what have you done to improve the lift? Simply performing the lift repetitively is a poor method for improvement and if all you…

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Training, Testing and Why You Should Know the Difference


One of the first things that attracted me to crossfit was that feeling being completely crushed after a workout. Of having zero left in the tank and dropping to the floor in exhaustion as soon as time on the clock expired. I’m actually quite well know for my post-wod sprawl*. The thing is, peeling yourself…

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Group Fitness Testing Results – June 2014


The notion of applying the scientific method to our group training at 626 is something that I’ve been kicking around for quite some time.  Don’t get me wrong, our members have seen great results to date, but my inability to quantify those results has slowly been eating away at me. So, why has it taken so long…

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Strength Program Results – Session 5

5/3/1 Strength Program Results

Last month we wrapped up the latest, 6-week, 5/3/1 based, strength-specific program at 626.  Continuing as I have done in the past, below is a recap of the results for the 5 recent participants. Just when I think I’ll be able to predict the results based on past data, a group breaks the mold…. Week 1 Max…

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Ghetto Mobility: How to Mash, Roll and Floss on the Cheap


I’ll be the first to admit, I’m easily distracted by shiny objects.  I’m convinced that anything with Rogue emblazoned on the side will increase my lifts, make me jump higher and run faster.  Something about the black anodizing…. The reality though, is that for 99% of the population, a bumper plate is a just a…

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Protein Powder Cookies!

protein powder coconut cookies

Another guest post from the kitchen of Mrs. Heavey Duty: Coconut Chocolate Chip Protein Cookies (grain free, egg free, and oh so good) Ingredients: ¼ c coconut oil ½ c coconut sugar 1/4 c water 1 T honey ¼ tsp salt ¼ tsp vanilla ½ tsp baking soda ¼ c almond butter ¼ c plus…

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