Bench Press



Asides from not being a valid lift (yeah your PR doesn’t count if your butt lifts off), you’re moooore likely to injure yourself, if you don’t keep your booty on the damn pad.

When we bench press, we need to create full body tension to express the most amount of force possible: basically “a strong base” to push the bar from, which comes from your entire body, NOT just your chest. Quite in fact you need to think about your feet, glutes, diaphragm & traps. All of these BEFORE you even unrack the bar.

When I set up for my bench press, as soon as I sit actually, I literally screw my feet on the ground and squeeze my glutes, which stay GLUED to the bench.

As I lay on the bench I adduct my shoulderblades back together, creating an UPPER (read closely, I said *UPPER*) back arch. At this point I breathe through my diaphragm and keep my core tight.

This create full body stability, which allows me to lift heavy weight, in the most efficient way possible.

Only at this point I unrack the barbell. But why all this?

The main points of force expression, which create the base/foundation for my bench press are my traps/upper back, my glutes and my feet, from which I generate force against gravity which pushes down perpendicularly with the barbell. –
If we lift our butt off the pad, we’re actually weakening the lift – asides from making it more dangerous. –
If our butt lifts up when we bench, our whole mid section extends and basically gets cut off the set up, neglecting abdominal and glute force. Our set up is now generating force from 2 points instead of 3, which obviously results in less strength output and increased risk of injury, where our back is now taking most of the load.

Next time you’ll try to hit a bench PR, make sure it’s a legit one.


Bench Press
*In between each set do 5 weighted pullups

8 rounds for time:
100m Run
5 Burpee Box Jump 24/20
5 T2b
*15 Min Cap.
**RX+ is 10 rounds

Bear Complex

Today we get to hit up a nice little strength piece while we’re a bit tired. If you haven’t noticed, generally almost all CrossFit workouts make you tired. And if you have to lift heavy while you’re tired, then it’s nice to actually train that way.

Now there are many ways to do it, and there is also importance in just strength components by themselves. Learning how to clean heavy and with good form should be more importance then automatically cleaning while under fatigue. Lifting heavy is a skill just like anything else. You must learn how to do it while you’re fresh and with perfect form before you start making it more complex.

If you don’t know what the bear complex is, the video below should give you an idea. Now these guys are combining some of the movements, which can be done today if you would like to do it that way. You can also do them separate as well, meaning power clean first, and then front squat and then jerk and so on. The choice is yours today, but the end goal should be the same. We want them to be heavy, that’s how you get stronger. Strong people lift heavy weights to get strong, we must do the same.

If you’re looking for some numbers and you’re feeling up to it, the weight they did is pretty solid, 225/155 would be a good score, it all depends on what you can handle. Either way make it heavy, and understand which part will be the hardest for you, that way that can be your main focus in the workout. Be smart here and try and get a little better today!

TUESDAY 3.19.19

30 EMOM:
Min 1) 15/12 Calorie Row
Min 2) 2 rounds of “Bear Complex”
Min 3) Rest
*Score is heaviest load at “Bear Complex”
**Bear Complex= 1 Power Clean + 1 Front Squat + 1 Shoulder to OH + 1 Back Squat + 1 Shoulder to OH. Can combine movements if you’d like

Redo for more BMU?

Congrats to all of those who maybe got their first muscle up or maybe first time doing multiple reps of muscle ups! That’s why we love the open. It forces us to get out of our comfort zone and try something a little new! So congrats to all of you!

This may be one that you might want to redo? 1 more rep of a muscle up can bump you up quite a bit! Maybe you just paced it wrong and thought going balls out for the first 3 rounds was a good idea??

If you do plan on redoing it, the video below might help. Most of us don’t really video our workouts so it’s hard to actually go back and look at it, but he does talk about what kind of athlete you are. If you think you can get some muscle ups, then pace it a bit. If not then go for broke. Also talks about some limiters, whether it’s grip, fatigue, pressing/chest and so on. Good information to help you, even if this is just your first time having a go at it!

MONDAY 3.18.19

12 Pullup
12 Hand Release Pushup
15 Kettlebell Swings 53/35
*Round 2 is 20 KBS. Round 3 is 25 KBS. Pullup and HR pushups always stay at 12 reps. KBS goes up by 5 reps each round
Redo 19.4

100 Russian Twists 45/30lb.
*No bouncing today. 1 sec. pause on the ground on each side. Left + Right = 1 rep


3 Down, only 2 left to go! We’re in the home stretch!

FRIDAY 3.15.19

For total time:
3 rounds of:
10 Power Snatch 95/65
12 Bar Facing Burpees
Then, rest 3 minutes before continuing with:
3 rounds of:
10 Bar Muscle Ups
12 Bar Facing Burpees
*12 Min Cap

4:00 Weighted Plank 45/25

Why EMOM’s?

Why are EMOM’s so beneficial to your training program?


The following article from BarBend discusses many of the benefits of incorporating EMOM’s into your training! You can see the full article here

Time Efficient

EMOM workouts are one of the most efficient ways to add quality training volume into a session, as the work and rest periods are systematically programmed to force lifters to stay moving and not lose time in-between sets.

Builds Work Capacity

Work capacity can be defined as, “one’s ability to produce work in a given amount of time, and recover adequately to continue to produce relative work output”. In short, if you can perform the same amount of reps per set with relative quality as someone, yet recover between sets 50% faster (and still produce quality work), you have the opportunity to perform more quality work per session. Over time, this means more training volume, stimulus, and often indicates your overall heighten fitness and recovery abilities. This is critical as an athlete advances in their training and career in most strength, power, and fitness sports, as well as increasing the effectiveness of every workout.

Great for Team/Group Settings

EMOM formatted workouts are great for large group/team settings as they can be set up in stations (movement one is first minute, movement two is second minute, etc), done at varying intervals to help coaches watch athletes better (group one performs reps first, then rest, while group two rests first, then performs reps).

Scalable Format

EMOM formatted workouts allow coaches to have various levels of lifters/athletes training together, building camaraderie and teamwork, yet still delivering individualized programming. By using regressions, weight adjustments, and such in an EMOM format you can have lifters/athletes of all levels training together and benefiting from the group workout dynamic.

Adaptable to Most Training Goals

Depending on the creativity of the coach/athlete, EMOMs can be programmed using a wide array of exercises, cardiovascular protocols, skill-based movements, and more. By simply inputting movements into standardized work to rest windows, workouts can be efficient and effective. Check out the sample EMOM workouts below for some ideas on how to integrate your favorite exercises and training goals in your training today.

THURSDAY 3.14.19

30 Min EMOM:
Min 1) 12-15 Calorie Row
Min 2) 5-10 Strict Pullup
Min 3) 12-15 Calorie Bike
Min 4) 10-15 Box Jump Over 30/24
Min 5) 40-50 Double Unders
Min 6) Rest
*Score is lowest number of reps completed in each minute time frame. Example: 15/8/15/12/50

The Chief

You can be both a hero workout and a benchmark. This is one of the workouts that maybe not many people have done. We all know the famous benchmarks and hero workouts, but we tend to forget about all those great workouts out there that aren’t the “norms”

Today we get to hit a great workout. Rest is built in, which should hopefully allow you to keep the pace high and go fast. The reps are also short, which should allow us to stay moving. If you can stay unbroken on all 3 movements and push the pace you can get a pretty solid score. I’ve seen some scores close to 30 rounds, how far do you think you can get??

This benchmark WOD was originally posted on, with credit to CrossFit San Diego, as the workout of the day for Sunday, September 14, 2008 (080914).

The original post said: “Each year in the United States Navy, a highly qualified and elite cadre of Sailors are selected and promoted to the join the ranks of Chief Petty Officer. Since 1893, “The Chiefs” have been relied upon by subordinates and superiors alike for their personal example, technical expertise and above all, their unique leadership capabilities. As the induction process for newly selected Chief Petty Officers is now underway throughout the US Navy, we thought it appropriate to inaugurate “The Chief” in honor and recognition of all past and present CPOs. Thanks to them and their families for their self-sacrifice, ability to adapt, tireless dedication to mission and devotion to country.”


“The Chief”
5 rounds:
3 Power Clean 135/95
6 Pushups
9 Air Squat
*Rest 1 min between rounds. Pick up where you left off



Sometimes it’s hard to wrap your head around these elite athletes and what they can do. For example if you haven’t seen it yet, Youtube Rich Froning 19.2 and just watch in amazement. It’s pretty amazing what these guys can do.

Not saying that what they are doing should be the end goal. Regardless of what your goals are in CrossFit, it’s okay to be somewhat inspired and amazed and what these guys can do. Especially nice when we do the exact same workout, and we can remember what it felt like during it, and then just watch these freak athletes make it look effortless.

Really can humble you, and make you remember that #1 it’s just working out, and shouldn’t be so damn serious all the time. #2 realizing that no matter how far you’ve come, there is always more work to do. Maybe you’re the best in your group of friends, or your gym, but doesn’t me you’re the best around, can always get better.

Anyways enough of the rant, if you want to hear what these elites think about and their process then watch below. They do this every week and it’s pretty interesting at times. Nice to know that everyone, regardless of how good you are still feel pain and struggle at times because everyone is human!

TUESDAY 3.12.19

Deadlift 3-3-3-3-3
*In between each set do 1-2 Rope Climb (with or without legs)

3 rounds for time:
15 Burpees over Kettlebell
15 Kettlebell Swings 70/53
*10 Min Cap

19.3 round 2?

If any of you plan on redoing the workout, or maybe you’re doing it for the first time, the video below has some pretty good tips for ya. Granted the workout is basically a strict handstand pushup workout, but he goes into details about if you struggle with each movement, how to go about getting better at it before the next open.

Even if you don’t care about the open, you should care about improving yourself, which is getting better at the things you suck at, so why wouldn’t you want to improve on weaknesses?

MONDAY 3.11.19

Wallball 20/14
Box Jump 24/20
Hang Power Snatch 75/55
19.3 Redo

4-5 sets:
20yd LA Farmer Carry, RA Front Rack Carry
20yd RA Farmer Carry, LA Front Rack Carry
20 Banded Face Pulls


The above picture explains how we all feel about the open. Stressful, and putting it all out there for just one more rep. Imagine if we could push ourselves like that on a weekly basis year round, you would probably see some amazing results!

Another week, another open announcment. Are we happy with what came out? I think about anything is better than last week, the workout is sneaky hard.

Either way keep in mind that it is just another workout. Stick to your plan, and if it goes to hell, come up with a new one. Don’t second guess yourself, have some positive self talk and you’ll do just fine!

FRIDAY 3.8.19

For time:
200′ DB Overhead Lunge 50/35
50 DB Box Step Ups 24/20
50 Strict HSPU
200′ Handstand Walk
*10 Min Cap

Gymnastic Strength
5 sets:
5 Ring or Bar Muscle Up
10 Alternating Pistol

Bring a Friend Day!!

This Thursday is Bring a Friend Day. All classes are free!

Reminder that all classes are free to try today, bring someone new and come show them about this awesome community we have!

I figured since yesterday we had a video on Coach Burgener, that why not do a podcast on him for Podcast Thursday. This one is old school, but has some great stuff. Nice to know the man behind all of the Olympic teaching we do here at CrossFit.

As most of you might know, there is a lot of methods on how to lift for Olympic lifting. Everyone has their own way of doing it. The burgener method is what we do here at CrossFit. And nice to see that he knows what he’s talking about! Check it out!


Bring a Friend Day
Teams of 3-4
15/12 Calorie Bike
15 Pushups
100′ Farmer Carry 70/53
*Follow the leader