12/31/2014

1. Hang Power Snatch: 50% x 3, 60% x 3, 65% x 3, 70% x 3, 70% x 3, Rest 1-2 min

2. Push Jerk: 60% x 3, 65% x 3, 70% x 2, 70% x 2, Rest 1-2 min

3. For time: Row 1,000m, Rest 3-5 min

4. For time: 50 Box Jumps (20/24”)

*Post results to comments.

Movement: How Far We've Come (and How Far We Have to Go) 

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12/30/2014

1a. Barbell Strict Press: 4 sets x 5 reps, (55.65.75.85% of 1RM), Rest 1 min

1b. Chin Up: 4 x 5 reps, Rest 2 min

2. Support Hold (on Dip Station or Rings): 4 sets x 30 sec hold, Rest 1 min

3. 4 sets – 80% effort - 4 min AMRAP:

·       10 Wall Ball (14/20lb)

·       20 Russian KBS (35/55lb or heavier if possible)

·       30 second plank

·       + Rest 3 min

*start where you left off the previous set

*Post results to comments.

 How to Murder the Deadlift

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12/29/2014

1. Power Clean:  50% x 3, 60% x 3, 65% x 3, 70% x 3, 70% x 3, Rest 1-2 min

2. Back Squat:  4 sets x 5 reps, (55.65.75.85% of 1RM), Rest 2 min

3. EMOTM for 12 min:

·       Odd: 5 Single Arm DB/KB Overhead Squat per arm

·       Even: 12 Box Jump (20/24”)

*Post results to comments.

Squat Right for Your Type 

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12/28/2014

Sunday – rest!

 Why Women Should Lift Weights

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12/27/2014

1. 3 Rounds - For Time:

·       500m Row

·       30 Air Squats

·       15 Push Press (95/115lb)

*Post results to comments.

Mental Strategies for Getting Results 

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12/26/2014

1. Hang Snatch (from knee…full catch): 50% x 3, 60% x 3, 65% x 3, 70% x 2, 70% x 2, Rest 1-2 min

2. Single Arm DB Strict Press: 4 sets x 10.10.8.8 reps/arm (last 2 reps should be challenging…no failure), Rest 1 min

3a. DB External Rotation (30X1): 3 x 8 reps/arm, increase weight from last week, Rest 1 min

3b. Hollow Rock: 3 x 10 rocks, Rest 1 min

3c. Banded Face Pulls (2020): 3 x 10-12 reps, Rest 1 min

*Post results to comments.

Stretch the Tight 

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12/25/2014

1. Snatch Grip Deadlift: 5 sets x 4 reps (~65% of DL 1RM), Rest 3 min…focus on one-piece pick-up

2. Muscle Up Tech Work:  spend 10 minutes working on transitions; banded transitions, ring pull ups, kips, other drills by coach, etc…

3. 10 min AMRAP (work at steady pace, do NOT burn out, just keep on moving…):

·       3 to 5 Strict Pull ups

·       3 to 5 Ring Push Ups (42X1)

*Post results to comments.

5 Strategies for Quickly Increasing Mobility 

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12/24/2014

1. Hang Power Clean: 50% x 3, 60% x 3, 65% x 3, 70% x 2, 70% x 2, Rest 1-2 min

2. Snatch Balance + OHS: 4 sets x 1 + 3 reps (light and full ROM!), Rest 1-2 min

3. 3 sets – 85% effort - 5 min AMRAP:

·       5 Pull Ups

·       5 Power Cleans (85/125lb)

·       10 Air Squats

·       + Rest 3 min

*Post results to comments.

The 10 Dumbest Diet Myths 

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12/23/2014

1a. Barbell Strict Press: 4 sets x 10.10.8.8 reps, (50.60.70.80% of 1RM), Rest 1 min

1b. Chin Up: 4 x 10.10.8.8 reps, Rest 2 min

2. Wall Walks:  Accumulate 10- 15 reps

3. 4 sets – 100% effort:

·       6-4-2

·       Power Clean (65/95lb)

·       Burpee Over Barbell

·       + Rest 7-10 min

*Post results to comments.

 5 Tips for Better KB Swings

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12/22/2014

1. Power Snatch:  50% x 3, 60% x 3, 65% x 3, 70% x 2, 70% x 2, Rest 1-2 min

2. Back Squat:  4 sets x 10.10.8.8 reps, (50.60.70.80% of 1RM), Rest 2 min

3. EMOTM for 10 min:

·       5 DL (125/175lb)

·       5 HSPU

*Post results to comments.

 No Carb Diets: The Flaw in Fat Loss

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12/21/2014

Sunday – rest!

Everything You Need to Know About Recovery

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12/20/2014

1. 10 min AMRAP:
•    15 Russian KBS (55/75lb)
•    15 Burpees
•    + Rest 3 min
 
2. 10 min AMRAP:
•    20 Box Jump (20/24”) with step down
•    2 Muscle Ups (sub is 4 pull ups + 6 push-ups)
•    + Rest 3 min
 
3. 10 min AMRAP:
•    25 DU (x3, if doing singles)
•    5 Knees to Elbows
•    3 Pistols/leg
 
*Post results to comments.

3 All-time Strength Badasses You Need to Know

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12/19/2014

1. Hang Cleans (from knee…full catch): 50% x 3, 60% x 3, 65% x 3, 70% x 2, 70% x 2, Rest 1-2 min
 
2. Single Arm DB Strict Press: 4 sets x 10 reps/arm (last 2 reps should be challenging…no failure), Rest 1 min
 
3a. DB External Rotation (30X1): 3 x 8 reps/arm, Rest 1 min
3b. Hollow Rock Hold: 3 x 35seconds, Rest 1 min
3c. Banded Face Pulls (2020): 3 x 10-12 reps, Rest 1 min
 
 *Post results to comments.

6 Tips for Crossfit Snatch Training

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12/18/2014

1. Snatch Grip Deadlift: 5 sets x 5 reps (~60% of DL 1RM), Rest 3 min…focus on one-piece pick-up
 
2. Alternating Pistols:  Accumulate 20 total, use assistance as necessary
 
3. 5 rounds for time:
•    5 UB C2B Pull ups
•    5 UB Ring/Stationary Dips
 
*Post results to comments.

Everything You Know About Corrective Exercise is Wrong

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12/17/2014

1. Hang Power Snatch: 50% x 3, 60% x 3, 65% x 3, 70% x 2, 70% x 2, Rest 1-2 min
 
2. Behind the Neck Jerk: 3 sets x 3 reps (focus on timing of catch and head through), Rest 1-2 min
 
3. 3 rounds at 80% effort:
•    500m Row
•    10 Burpees
•    50 Double Unders
•    + Rest 3 min
 
*Post results to comments.

10 Drills to Improve Your Bottom Position

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12/16/2014

1a. Barbell Strict Press: 4 sets x 10 reps (40.50.60.70% of 1RM), Rest 1 min
1b. Chin Up (can be strict, kipping, or butterfly): 4 x 10 reps, Rest 2 min
 
2. Handstand technique work: spend 5-10 minutes getting up to the wall, walking to the wall, wall walks, free standing handstands, free standing walking, etc…
 
3. 3 sets – 100% effort:
•    10 UNBROKEN Thrusters (65/95lb)
•    200m C2Row Sprint
•    + Rest 7-10 min

* Post results to comments.

Stop Sucking at Pull-ups

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12/15/2014

1. Power Cleans:  50% x 3, 60% x 3, 65% x 3, 70% x 2, 70% x 2, Rest 1-2 min

2. Back Squat:  4 sets x 10 reps, (40.50.60.70% of 1RM), Rest 2 min
 
3. 10 sets - work here should be less than 1min:
•    5 Split Jerk
•    2 Muscle Ups (sub 2 ring rows + 2 dips)
•    + Rest 2 min
 
*Post results to comments.

5 Movement and Mobility Tips for Crossfitters

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12/14/2014

Sunday - REST!

Chocolate and All It's Benefits

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12/13/2014

4 rounds - For time:

·         500m Row

·         30 Air Squats

·         15 Push Press (65/95#)

*Post results to comments.

Breathing... 

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12/12/2014

1) Front Squat: work up to 1RM for the day, only two misses allowed, rest as needed between attempts

2) Every 2 minutes for 12 minutes:

·         20 Wall Balls (14/20#)

·         5 Strict TTB

*Post results to comments.

How to Use the Lats for the Squat, Bench and Deadlift 

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