12 Days of Christmas WOD!




Ok Crew, it is that time of year. We always run some form of a 12 days of Christmas type of WOD. This year it will be followed up by our Christmas “lunch”. So there will be no official PARTY, but we will celebrate with treats and goodies after the WOD this Saturday! Amy U will surprise everyone with the programming of the WOD but make sure you bring your big boy and girl Santa pants because it is guaranteed to be a doozy! It runs a lot like the song. You start with 1 of something, then you do 2 of something then 1 of something, then you do 3 of something then 2 of something then 1 of something……you get the idea, all the way to 12….Merry Christmas to you. Come prepared to have fun, get after it and earn some treats and delicious food. There will likely be or already some sign up sheets for bringing of delicious fair to share. Bring your bestest Christmas addiction! And see if you can finish the WOD then chug a cup of eggnog, I dare ya! ; )


Tomorrow we will max your bench! Let the guns bang!



Coaches choice!

The “Life” lift.

If I could really pick a name for the deadlift, this would be it. This poor lift gets a really bad rap. It is sad. This lift alone is something we do on a daily basis, we may not be doing it with a barbell or even anything heavy but we constantly pick something up. Has anyone ever said to you, “Deadlifting is bad for your back!”. If so, and you didn’t punch them square in the chin, you are better than me…..but I’ll save that story for another post. (just kidding, never punched another human, never had to, that is actually worth talking about eventually). There are medical practitioners out there telling people not to dead lift, not to squat…..what the? Ok, what do you mean? Because in order to sit in a chair, you need to squat, to get in and out of a car, you need to squat. In order to pick up a pencil off the floor you are doing a form of a deadlift. Now, I understand it may not be the same as with a loaded barbell, but learning and understanding and HAVING the ability to execute these movements in a sound, safe matter will literally dictate the quality of our lives as we age! Consider this, the stronger you can get, the more range of motion and end range strength we can create in our squats, step ups, dead lifts, the more likely we will live a long functional life in the absence of assisted living. If you can dead lift 1.5x and back squat with 1x your body weight on the bar you will likely not need help out of the chair on Thanksgiving when the grandkids are running around. In fact you’ll be running around with them.
The deadlift should be called the Life lift because it has the most potential for muscle activation. When we consider “bang for our buck” the deadlift is KING! When it comes to variance, you can become a very fit, strong, lean, healthy human by varying this lift. We can do dead lifts in high volume with light loads which is often how these instances appear in our real life (think about moving furniture or picking up toys around the house or chopping wood, raking leaves, you name it.). OR we can do it in lower volume to increase our overall strength and explosive power. The number 1 correlating lift with vertical jumps is the dead lift. That means, in most cases the more you can pull from the floor, the higher you can jump and we know that common the higher you jump, the faster you run. So be a fan of the lift, it can help us stay young and independent!
Tomorrow we max this lift! Have a coach watch you, the moment we see change in the spine, shut it down! We must protect our back in the process, its the only one we get! Have fun, lift heavy…..then if I could give the workout tomorrow a title it would “lower body destruction” good luck with that. ; )
Build to a 1rm Dead Lift!
15-20 minutes
Wall Ball x 50 (20/14)
Walking Lunge x 100
Wall ball x 25
Walking Lunge x 50
For time!
**When the burn sets in, keep going. Don’t stop and rest to evade the discomfort…..its where the results happen.**

Run, Run, Run some Mo’!





It is not the most sexy thing to do but it is certainly one of THE most necessary things to do. Yes we are talking about running. Specifically being able to accelerate and decelerate to change direction over prolonged periods of time. It is often that we look at running as something that needs to be long and slow. But this form of exercise only teaches us to be long and slow. We already know that over time we become more brittle (losing mobility, flexibility and power) so doing something that speeds that up is not too bright. Running faster, for shorter periods of time and repeating this will help you stay fast, explosive and more powerful, and yes can even have more of a positive influence on your joint rang of motion.

When it comes to functionality……this type of training is the bees knee’s! It is necessary. Imagine something happening in a crowd of people, God forbid a gun shot, or explosion and the physical capacity to escape is now required. You are not going to rely upon your ability to run 5-10 miles to get out immediately, you must be able to react, respond, sprint, respond, change direction, respond, sprint some more, then when you out of danger you can simply take to a steady pace to prolong your distance from the threat. Or even switch the scenario that someone you care about or are looking after is in danger, you will not “pace” the approach to get there, and it likely won’t be a straight shot. The agility, balance and coordination and speed that are all involved in today’s training actually reflect those real life scenarios the most. Get after it, run fast…..we will see this test again in the not so distant future! Let’s see what you got!

If you attack today the right way, you will be sore in places you haven’t been for YEARS!

Run 16 reps of 50ft. lengths.
Rest 2:00 
4 rounds for total time!
**Hand must touch the line each time!**

PR’s and Chippers!


This is Ray, Ray Williams. He squats like me and you, no special suit only a belt and knee sleeves. Except unlike me and you…..Ray squats 1052lb. So……yeah, we’ve all got plenty of room for improvement. : )





This is a week of PR’s. Yes, personal records people, The gym was filled with them on Monday and we hope this continues. I’ll be honest though, not every day is a sunny day. This means not all of you will be striking up a PR song each day of the week, and that is OK! Really there are a few deciding factors, and some of them you may already know. But early last week I mentioned and talked a bit about “training age”. This is a big thing to consider when it comes to PR’s. If you have been doing CrossFit for 5+ years and you are still smoking Pr’s after a short cycle of strength work like this than AMEN! KEEP CRUSHING IT! Not everyone will though.

All you newbies better enjoy the process of everyday being a PR day, because some of us veterans who haven’t had a PR in a while will be supporting you but also giving you the evil eye from time to time! haha. I’m kidding I support all PR’s and want more for everyone. To be very honest, I haven’t PR’d ANYTHING in training in almost 2 years. I have hit a few PR’s in that time frame but they have only been in the heat of competition. At some point it has just become hard to create the mental arousal needed to HIT big weights during my day to day, competing helps get me there. So….if you are one of those people just like “Coach, why the FREAK, are my lifts not going up by 30 lbs?!” Take heart and know, everyone adapts differently. If there were 1 program that could work for everyone and I knew that one program…….I’d probably be living on an island somewhere part of the year and in the woods another part of the year and have little human interaction. I would have officially “made it” enough to not need other humans to survive……..I”m kidding, kind of. I’d probably go nuts alone out there somewhere just me and my family but it is the most peaceful thing I can think of. haha. The big theme is, I don’t have the ONE program for everyone, and no one does. So….we do our best and keep the variance high enough to get great responses from everyone at some point! Keep working hard and being mindful of the things you do outside the gym. They have a bigger effect on what happens inside the gym than what actually happens INSIDE THE GYM. But we will talk about that tomorrow!



Strict Press


Build to a 1 rm in 15-20 minutes! NO LEGS, cheaters! ; )


Shoulder to Over head x 50 (95/65)

Sit Up x 50

C2B Pull Up x 50

Sit Up x 50

For time!

Testing Week! End of a strength phase.


Ok crew, now is the time to show your stuff! We will be building to a max on several lifts this week. That means a few things, eat well, sleep well and rest up as much as you can. There will be PR’s to show for it, and write them on the whiteboard loud and proud! Also you’ll notice that if the workouts weren’t already short an sweet “for the most part” that they surely will be this week. The rationale is to not overwork the central nervous system to create fatigue that will effect the other lifts we are doing.
I know the forte of most CrossFit gyms is to go long and train long. But that isn’t what make you fittest. The simple staple is to live and die within the bulk of our training in the 8-12 minute window, at times go shorter the 3 minutes and fewer times than you go 3 minutes go 20+ minutes. A lot of this is contrary to our wishes as an athlete, but that is only due to ignorance of assuming what is best. From what we know with both physique results and statistics when it comes to power output, the best results happen in the shorter time domains. You ever seen a sprinter with their shirt off? How about a mile runner? Or worse a marathoner? Who has the most ideal physique, not the person training in the 20 minute time domain all the time, its the person training sub 2:00 most of their intervals. It is a time domain that allows for lean body mass production and still promotes body fat loss. I know, I know……”But Adrian, we love to sweat and breathe hard and do the sexy long workouts that “feel” like a grind….”. Well you lost me at “feel”. No one cares about your “feelings”, I’m kidding I love you guys, and I’m sure someone does….just not me. I say that with some sarcasm but also truth. The reason is because fitness is about numbers and data, I want results for you, do I want you to feel good about what we do? You bet! But I hope that you will go HARD, trust the process and let the results then guide how you “feel” vs. the suffering rating of a workout.
I am of very old school train of thought. You don’t need harder workouts, you need to go harder in your workouts. That is how I got where I am today. Simple and elegant high power output combinations at loads that can be moved and cycled quickly. Not everyday is a “killer” day. I’ll talk about that in another post. But bear with the process, handle business by going faster in workouts, the time shows the effort. When in doubt, scale and kill yourself trying to go faster. NO one likes short workouts because to do well at them you can’t just pick a comfortable pace and go, you have to sprint and die. Die to yourself more often this next week, in the gym and in life, you’ll be better because of it. This fitness thing is meant for more than physical lessons, the biggest changes I aim to stimulate will take place between your ears, always remember that.
Take heart…..we were in a phase/ focus! Our variability will now branch out greatly without a strength gaining as specific focus. When we want to gain lean muscle burn fat as fuel, we lift heavy and train short, again….I know this is contrary to popular belief. But after testing week folks its all gas no breaks with conditioning and some longer workouts. You can expect to be in the best cardiovascular shape of your life if you are consistently training the next 8 weeks! If you plan to sign up for then Open to crush your friends, measure yourself or battle head to head with your spouse…..you’ll be ready!


Back Squat 1RM!

Make it count folks. Take 20 minutes to build to a heavy single! Hip crease below the top of the knee!

Tabatta KB Swing (53/35)
Rest 2:00
Tabatta Air Squat
Rest 2:00
Tabatta Double Under

Why I think you should take cold showers!



Yes, I’m weird. You will surely find this out the longer I am around you. Or you could simply ask my wife, but clearly she like it doe! ; )
I say that because I am a big advocate for cold showers. I’m not saying only get into cold water, I am saying use cold water at some point each day however for a few minutes. Just to let you know I’m not saying this for the sake of my weirdness, we will look at the benefits and some how to’s of attacking cold showers. I’ll be posting an article that I’ve shared before below this, check it out, it may actually intrigue you enough to partake in some of them!
By: Brett & Kate McKay

A Brief History of Cold Water Therapy

“Nothing like sitting in an ice cold bath with nothing but my bare bum in it while reading the latest Dickens novel to invigorate and enliven the senses. Tally ho!”

James Bond wasn’t the first to enjoy the benefits of a shot of cold water. In ancient times, hot water was a luxury. People had to live near a hot springs in order to enjoy the comfort of a hot bath, so for most of human history people bathed in cold water. But even when the Ancient Greeks developed heating systems for their public baths, they continued bathing in cold water for the health benefits.

The Spartans, hard-asses that they were, felt hot water was for the weak and unmanly. When they did take baths (which was, like, once a year) they used only cold water because they thought it tempered the body and made it vigorous for ass kicking.

During the first century, Finnish folks would sweat it out in saunas and then jump into an ice cold lake or stream, a pastime which is referred to as “avantouinti” or “ice hole swimming” and is still enjoyed by modern Finns and others wild and woolly Scandinavians.

Those Finns are so crazy! Or are they?

Many cultures incorporated a cold water dousing into their religious ceremonies. Some Native American tribes would alternate between sitting in a sweat lodge and jumping into an icy river or snow bank. Ancient Russians also took frequent plunges into ice cold rivers for health and spiritual cleansing. Japanese practitioners of Shinto, both in ancient and modern times, would stand under an icy waterfall as part of a ritual known as Misogi, which was believed to cleanse the spirit.

In the 1820s, a German farmer named Vincenz Priessnitz started touting a new medical treatment called “hydrotherapy,” which used cold water to cure everything from broken bones to erectile dysfunction. He turned his family’s homestead into a sanitarium, and patients flocked to it in the hope that his cold water cure could help them. Among his clientele were dukes, duchesses, counts, countesses, and a few princesses to boot.

Priessnitz’s hydrotherapy soon spread to the rest of Europe and eventually to the United States. Celebrities and other famous folks took to it, like, well, a duck to water and helped popularize the cold water cure with the masses. For example, Charles Darwin (a chronically sick guy and owner of an awesomely manly beard) was a huge proponent of hydrotherapy. The first hydrotherapy facility opened up in the U.S in 1843, right when the sanitarium craze hit America. By the the end of the 19th century, over 200 hydrotherapy/sanitarium resorts existed in the U.S., the most famous being the Battle Creek Sanitarium founded by John Harvey Kellogg. You know. The guy who invented corn flakes. And believed in the awesome power of enemas and a “squeaky clean colon.”

The popularity of hydrotherapy began to decline in the 20th century as many in the medical field moved to drugs to treat illnesses. As doctors concentrated on conventional medicine, more holistic methods began to be seen as quackery. While hydrotherapy was prescribed less and less to cure illnesses, doctors continued to use it to treat injuries such as strained muscles and broken bones. You’ll find athletes today taking ice baths to speed their recovery from injuries and intense workouts.

Benefits of Cold Water Showers

While doctors may no longer instruct their patients to take a cold bath and call them in the morning, a shot of cold water can still impart real health benefits:

Improves circulation. Good blood circulation is vital for overall cardiovascular health. Healthy blood circulation also speeds up recovery time from strenuous exercises and work. Alternating between hot and cold water while you shower is an easy way to improve your circulation. Cold water causes your blood to move to your organs to keep them warm. Warm water reverses the effect by causing the blood to move towards the surface of the skin. Cold shower proponents argue that stimulating the circulatory system in this way keeps them healthier and younger looking than their hot water-loving counterparts.

Relieves depression. Lots of great men from history suffered bouts of depression.  Henry David Thoreau is one such man. But perhaps Thoreau’s baths in chilly Walden Pond helped keep his black dog at bay. Research at the Department of Radiation Oncology at Virginia Commonwealth University School of Medicine indicates that short cold showers may stimulate the brain’s “blue spot”– the brain’s primary source of noradrenaline — a chemical that could help mitigate depression. I guess a bout of the blues isn’t so bad after all.

Keeps skin and hair healthy. Hot water dries out skin and hair. If you want to avoid an irritating itch and ashy elbows, turn down the temperature of your showers. Also, cold water can make your manly mane look shinier and your skin look healthier by closing up your cuticles and pores.

Strengthens immunity. According to a study done in 1993 by the Thrombosis Research Institute in England, individuals who took daily cold showers saw an increase in the number of virus fighting white blood cells compared to individuals who took hot showers. Researchers believe that the increased metabolic rate, which results from the body’s attempt to warm itself up, activates the immune system and releases more white blood cells in response.

Increases testosterone. During the 19th century, many doctors and ministers recommended that young men take baths in cold water to reduce the sin of “self-pollution,” i.e. whacking off. Cold water was thought to extinguish a man’s flaming carnal desires. There was even a ghastly device invented on this principle.

How wrong they were! The same study by the Thrombosis Research Institute cited above showed that cold water showers actually increase testosterone production in men. Increased testosterone levels not only boost a man’s libido, but also his overall strength and energy level. If you’re looking to increase your testosterone, instead of juicing up like Mark McGwire, hop into a cold shower.

Increases fertility. Trying to become a dad? Cold showers are good for your little swimmers. Your testes aren’t meant to get too hot; that’s why they hang outside your body. Sperm counts decrease when the temperature of a man’s testes increases. Experiments done in the 1950s showed that hot baths were an effective contraceptive. Men who took a 30 minute hot bath every other day for 3 weeks were infertile for the next six months. More recently, the University of California at San Francisco did a study with men who were exposed to 30 minutes of “wet heat” (hot baths and such) a week. When the men cut this exposure out, their sperm count went up by 491%, and their sperm’s motility improved as well. While switching from a hot to cold shower may not have as dramatic an effect, if you’re trying to create some progeny, it surely won’t hurt.

Increases energy and well-being. Every time I end a shower with cold water, I leave feeling invigorated and energized. Your heart starts pumping, and the rush of blood through your body helps shake off the lethargy of the previous night’s sleep. For me, the spike in energy lasts several hours. It’s almost like drinking a can of Diet Mountain Dew, minus the aspartame. And while it hasn’t been studied, many people swear that cold showers are a surefire stress reducer. I’m a believer.

Getting Started with Cold Water Showers

If you’ve spent most of your life taking hot showers, suddenly turning the dial in the other direction can be a big shock to the system. I took a break from the James Bond Showers for a few months. When I decided to get started again with them, my heart almost jumped out of my chest, and I nearly passed out from hyperventilating when the cold water hit my body. Too much, too soon.

My suggestion (based on personal experience) is to gradually decrease the temp of the water so your body can adjust.

Which reminds me, some people with certain conditions should avoid cold showers because of the shock to the body’s system. If you have the following conditions, you’ll have to harness your inner 007 another way:

  • Heart disease. If my normal, healthy heart felt like it was about to explode, imagine how a diseased heart will feel.
  • High blood pressure. The contraction in your blood vessels caused by cold water could cause a stroke. Apparently.
  • Overheated or feverish. Your blood vessels need to dilate in order to release heat. Cold water causes them to constrict.

Okay. If you’re healthy enough for a James Bond Shower, here’s how it’s done.

1. Start off with the hot water.

2. Wash your hair with some Pinaud Elixir shampoo, just like 007.

3. When you’re ready to rinse, just turn it down to cold. Bond would spend a few minutes under the cold water, meditating about a lost love or on how awesome his job is.

4. As you walk out the shower, kill the hitman that’s been hiding in the closet using nothing but a towel and a Scotch tumbler.

5. Say a pithy one liner; proceed to put on tux.

You’ll start seeing the benefits right after the first shower, and it only gets better as you continue. While cold water showers won’t give you the charm or skills of 007, you’ll feel like a new man.

Bench Press
Complete 1 set of max strict Chin ups between each set.
**4’’ lower for each rep! Once you can’t hold tempo then kip an additional 5-10 reps before dropping**
Rest 2:00
Coaches choice!



Ever feel stressed in your life? Relationships not going so well? Work not being so fair? School being really hard? One of these, some of these and sometimes all of these things are going wrong at once. How can we be more sane? Take a moment, in fact take a few moments because the truth is you likely don’t take ANYTIME at all to just be still. So chill out, be still, no phone, no spouse, no tv, no kids, no music, no nothing, just be…..even better just BE outside, in a place of solitude somewhere. But do this by just being quiet and still…..try empty your brain and just breathe…..yep, just breathe….big breaths in and out. Do this for 10 minutes…..thoughts will come and go, try to stay present.
Ok thats not it, and I’m not even into meditation but this is where you can start, it will ground you! After 10 minutes give me (really you are giving yourself) another 5 minutes. But in this 5 minute block I want you, not to think about the things that are NOT going your way, but to think about the things that ARE. We can call it something simple like 5 minutes of gratitude but let it freaking rip. Just be there and think about all things you appreciate in your life, friends, family, spouse….not like that either be specific say the names of those people and even why you are grateful for them. I’m not saying you have to tell anyone so when you tough guys start to cry up there because you love your wife and kids so much…..I won’t tell anyone. But seriously, stay with me, go through the relationships, look around and be grateful for freedoms to do things like this drill, read this blog, workout at a beautiful gym with great people just trying to be better like you, thankful for a means to drive and get around, thankful for a means to pay for your mansion of a home. I know not all of us live in mansions, but we all really do…..consider where 90% of the rest of the world live and what their circumstances look like…….yep, like I said mansion….even if you live in the apartments right off Center Street.
The point of this 15 minute time span is to not focus on what is going wrong but what is going right, this is gratitude in its most simple form. We’ve all had ups and downs, its those that sustain an even head that know they always have an exceeding amount of things to be grateful for even amidst complete chaos in our lives. I would encourage you to try to do this every week. If that is easy then do it 4x a week. If that is easy then do it everyday! And if your life is so busy and so stressed that you can’t make time for 15 minutes like this alone, outside or somewhere you consider solitude….then this is your number 1 problem to begin with. You never stop to smell the roses….be in the moment. We work hard, likely you work what is almost all day. If you are like me you are out of bed by 5:30 AM and in the bed around 10:00PM and I usually get 1 hour with my wife each night that doesn’t concern work and the rest of my day is certainly work, just how it goes. It is the hustlers mentality, if I had more free time I’d find other ways to fill it in order to continue to move the needle forward in our home and lives. Not ALL of it is spent with work, work, but sometimes its serving friends and members of my church but even those acts can sometimes appear and feel like work or duty. I can relate to you all clearly I write this post because I need to do this regularly in order to keep myself grounded and full of gratitude.
This week, make time, do it, challenge a friend to do the same!
A1:Dead Lift
Rest :30
A2:Walking Lunge x 12
(total steps)
4 working sets.
Hang Snatch x 9
Split Lunge Jump x 18
4 rounds for time

How to get “Toned”!

Not training here. it’s literally not a thing. Why does this word get associated with muscle building or leaning out? Simple, because at some point women were taught that they shouldn’t be strong and also shouldn’t be independent etc. You get the idea. NO, this post isn’t about girl power, although I totally support it!
Women come into the gym space and training space on a daily literally with fear of becoming too “bulky” and or too masculine. Stop it. Unless you are on the juice, or you eat amazing and train at least 5-6 hours a day with that goal, it won’t happen.
In order to gain muscle you have to lift heavy things. In order to get leaner, you must BUILD MUSCLE. Muscle will help your body utilize fat as energy, specifically stored fat. So when you think you want to get “toned” what you are saying is Adrian, how can I get stronger and leaner? Those things I can help you with! But if you go to a trainer that says things like….”this will get you toned” OR ( I really love this one…) “Your training plan is designed to tone you”. (eye roll, help me God be patient with these people). They are simply using common terms to market to you and take that money and your misunderstanding of proper usage of words. Just call it what it is people, lets get strong and get lean. We do that by trying hard to lift heavier PR’s and to eat well in the kitchen! There is NOT  A TRAINING PLAN SPECIFICALLY FOR WOMEN, or Men….there are plans written for specific results and they are usually seeking the same things! In our gym we will always program to make you the most well rounded version of yourself possible.
I want you to get as strong as you can, without effecting your speed, I want you to be as fast as you can be, without effecting your strength….you get the idea.


Row 1:30 for max distance!
*Score is meters!*

Then as a class.

Death by 10 meter run

**on minute 1 all ahtletes run 10 yards….minute 2, 20 yards, minute 3…30 yards….you get it. It starts slow but gets hard as you go. Keep set distance at 10 yards, HAND MUST TOUCH THE LINE EACH CHANGE OF DIRECTION. Rounds + reps is score.

How to “GAINS”.

There is always much speculation on how to strength train while in class. I bring up the topic of “how to attack a strength day”. The purpose of programming strength work is to make change and make you fitter and make you look better naked. Yes, to most peoples chagrin strength training is what does it, NOT running all day long. What is the best way to put on lean body mass and to actually  make yourself measurable stronger? Intensity.
For some reason people don’t look at a workout like 5×5 Back Squat, like it should be hard. This is simply ignorance on “how it should be done”. The same intent, fear, and overall intensity you take into doing a workout with thrusters and burpees, is the same, yet different, mindset you should have on a strength training day! When you see sets and reps written up, you should understand that they represent all WORKING SETS unless specifically stated otherwise. A working set will be very very very HARD, in fact there should be some doubt that you’ll complete it. Although this is how each set should be done from set 1 to set 5, many people do something very different.
The common error made in strength training looks like this. Athlete 1 may come in and do 5 sets of squats but from set 1-5 the weights are 95, 135, 185, 225, 245……done. In reality this athlete potentially did ONLY 2 WORKING SETS. This is a total of 10 hard reps. Not enough for only 2 sets. So…how should it look? Well if that athlete comes in, warms up properly, mentally prepares themselves for a battle their sets would go 225, 235, 245, 255 (F), 245. The F, stand for fail, yes they failed a set, only getting 4 reps. If you never fail on a strength day, how do you know if you even attempted to be your best? This is equivalent to you always finishing a Metcon and hardly breathing hard and simply walking it off everyday. Clearly the athlete, when doing this correctly, spends time doing warm up sets so they can open at 225, not simply throwing the weight onto the bar and trying to go. You get the idea.
The point is for you to simply try transform your perspective of  strength training, and give the proper respect to a “heavy day”. There will be days where all we do is a heavy lift! Wait….what did he say? Yes…..we won’t always lift heavy THEN do something else. No matter how much you love you it, you are leaving effort on the table in either the strength training or the conditioning, so from time to time it is important to simply do only one of those in the absence of the other so you can actually get MORE from your training.
Start heavy, stay heavy! Lego!
Strict Press
Complete 1 set of Bar Pronated Bent Row between each pressing set 4 reps.
Power Clean
8 minute amrap

All the Strength Work

CrossFit is defined as constantly VARIED, Functional movements executed at high intensities. We have been doing this through the means of our conditioning, but not so much with our strength training. There is a lot that I’ve learned over the years through being both an athlete and also a student of strength and conditioning. One of the most obvious things to me as a coach is that to ensure the most steady and rapid gains to my athletes a linear approach to training is the most efficient tool to use. Some of you are probably scratching your heads at why each day of the week tends to have a theme, well it is because routine with progression is one of the best ways to see change. You see our body is always fighting for homeostasis, it wants to stay the same because that is the easiest state to be in to ensure survival. In order for us to change this we must expose it to some sort of drastic change, in this case we are using progressive overload.

The training has been very routined. The changes that have occurred are that the reps have gone down in volume and that hopefully has resulted in each working set getting heavier through the weeks. It is as simple as when the reps go down, your weights should go up. For most of you, around 90%, your background in strength training is extremely limited. So even though you are not the youngest athlete, your REAL training age is young when it comes to strength training. We can use simple approaches like this to both gain muscle mass (yes ladies you want this, thats another post though, it’ll come soon.) and gain strength. It is low hanging fruit that isn’t very SEXY, because it can tend to get boring. Anyone tired of squatting every Monday yet? ( I don’t dare ask if anyone is tired of benching because I know that no one is of course! haha.) But yes, I get bored of it too. This is why we won’t always train this way, only at points of the year where it will be an emphasis. We will be concluding this specific cycle in 2 weeks and get back to some consistent CrossFit for a bit. As we enter the new year we will try to stay as strong as we can while getting the community in some great cardio vascular shape for those who wish to participate in the Open.

What we’ve done the past 6 weeks that is different from standard CrossFit is the lack of variance. While the conditioning is different the strength is very predictable. We can and will still help you get strong by not making such a straight forward effort in doing so. We could back squat 1x every 10 days, dead lift heavy 1x 14 days and bench about 1x 8 days or so and still see progress for those who are pretty weak. (don’t take offense here). But people who are strong, need more exposure and more volume to continue to see improvement, so this method has amazing results for even those who at either end of the spectrum. For an athlete like me or someone who has been competing a high level for a few years and really getting after strength training, linear approaches aren’t as effective. This is because I’ve done them since I was 15 years old. I need variance but in a very special and guided and almost experimental way. I need to squat pretty frequently to make it go up, but it can’t be as simple as lower reps and high weight over the course of weeks.

None the less, I could ramble for a long time about energy systems and movement emphasis and the why’s behind a lot of things but I wanted to catch everyone up on what we’ve been up to and why! Hopefully it has been fun and leads to some serious PR’s for most you! I’ll tell you now, if you have leaned out and feel healthier due to the nutrition challenge and you are getting stronger and setting PR’s at the same time, ENJOY THE RIDE BE PUMPED! You are doing what all of us wish we could do all the time! Keep at it and feel free to ask any questions about it all when you see me around! Lift heavy and go hard, great things are always to follow.

Chase performance, physique will follow.