My playground this morning 💪
PR’d my #frontsquat at 215# then 
15 min #amrap of 400m #row 10 #dips, and last—auxiliary work: #singlelegdeadlifts, explosive hip work with bar, #bulgariansplitsquats, #Ts and #Ys and some #barmuscleup progression work.👊 #crossfit #rogue #progenex #reebok 💥#STRONGFIGURE!💥 “like” if you worked out or are planning to today…then tag is in your photos!

My playground this morning 💪
PR’d my #frontsquat at 215# then
15 min #amrap of 400m #row 10 #dips, and last—auxiliary work: #singlelegdeadlifts, explosive hip work with bar, #bulgariansplitsquats, #Ts and #Ys and some #barmuscleup progression work.👊 #crossfit #rogue #progenex #reebok 💥#STRONGFIGURE!💥 “like” if you worked out or are planning to today…then tag is in your photos!

@wodshop #wodhop 💪
18 minute tire flip/burpee ladder
Directions: perform 1 burpee + jump in and out of tire.
1 tire flip.
2 burpee + in and out jumps
2 tire flips
3 burpee + in and out jumps
3 tire flips….
Ascending ladder until 18 minutes is up! #tireflips #burpees #crossfit #strongfigure 👊

@wodshop #wodhop 10 minute AMRAP: 5 muscle-up burpee box-jumps and 50 double unders.
Directions: perform a burpee, box jump, burpee, and muscle up—that’s rep 1. Perform 5 reps and then 50 DBUs …as many rounds as possible for 10 min.
#burpee #boxjump #doubleunder #crossfit #muscleup

Worked on #deadlifts today! 💪 Trying to get this form better!! What’s your best deadlift tip? 
#crossfit #wendler #ansperformance #liftheavy #readytoPRsoon #reebok

Worked on #deadlifts today! 💪 Trying to get this form better!! What’s your best deadlift tip?
#crossfit #wendler #ansperformance #liftheavy #readytoPRsoon #reebok

SFCW Tues. 4/15/14

Hello readers! This is BRAND NEW to Strong Figure, so let me introduce our newest concept:

Strong Figure Conditioning Workouts! 

Click the above link so that you can read more on why we’re bringing you conditioning workouts…and why only three times per week.

Without further ado, the first workout is the following:

swing112 Minutes: As many rounds as you can–

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400m #sled #drags. Aka: misery!! #mustworkharder #alwaystrainweaknesses 💪#strongfiguresunday 💪

400m #sled #drags. Aka: misery!! #mustworkharder #alwaystrainweaknesses 💪#strongfiguresunday 💪

#Herowod— Mike #Dork Kennedy: 33 #backsquats 155#, 15 #burpees, 33 deadlifts 155#, 15 burpees, 33 #kettlebell #swings 53#, 15 burpees. Took me 15:23. What a #workout! #beastmode #liftbig #strongfiguresunday 💪
💥tag us in your training pics!💥

#Herowod— Mike #Dork Kennedy: 33 #backsquats 155#, 15 #burpees, 33 deadlifts 155#, 15 burpees, 33 #kettlebell #swings 53#, 15 burpees. Took me 15:23. What a #workout! #beastmode #liftbig #strongfiguresunday 💪
💥tag us in your training pics!💥

Worked on #explosive drills today! #plyos #buildpower #strength #strongfiguresunday #jumps #weightedjumps #willgetbetter #reebok #reebokwomen #rogue #progenex

Worked on #explosive drills today! #plyos #buildpower #strength #strongfiguresunday #jumps #weightedjumps #willgetbetter #reebok #reebokwomen #rogue #progenex

I hit a 15# PR on my #backsquat, worked on #handstand and #muscleup progressions, and #rowed. And got zero #selfies. Did it even count?! Haha!! So here’s my dinner instead! #oats #wheyprotein #cinnamon #prunes And for the record, the #beer is Erik’s but I thought it looked cool for the pic. It’s kinda gross. I don’t like #hops. 💪👊🍺🍲 
What’s on your #fridaynight #dinnerplate?

I hit a 15# PR on my #backsquat, worked on #handstand and #muscleup progressions, and #rowed. And got zero #selfies. Did it even count?! Haha!! So here’s my dinner instead! #oats #wheyprotein #cinnamon #prunes And for the record, the #beer is Erik’s but I thought it looked cool for the pic. It’s kinda gross. I don’t like #hops. 💪👊🍺🍲
What’s on your #fridaynight #dinnerplate?

From Powerlifting to CrossFit:

From Powerlifting to CrossFit:

image April’s Transition.

Let me immediately write a post about what a whiny wimp I am, after I wrote about how strong my brother is. He had CANCER and didn’t complain ONCE. But me, I complain a lot. (Stay tuned f0r the release of this post on April’s brother!)

Let’s talk about this whole CrossFit journey I have taken. My first WOD was hell. Not being cocky–just honest–I can pretty much lift more than…

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