The summer is coming to an end. Kids will be back in school before you know it and then it’s back to the same old same old weekly routines. Hopefully these last couple of weeks you have some fun plans made. If you don’t I suggest you make some up, you only live once, might as well enjoy your time here. Don’t be boring, that’s just a cardinal sin you don’t want to commit!

If you’re bored, some more behind the scenes stuff, because….why not??

FRIDAY 8.16.19

Gymnastic strength
10 EMOM:
Min 1) 10-15 Pullups (RX+ C2b)
Min 2) 10-15 Ring Dip
*Pick numbers you can maintain throughout

Push Jerk 95/65
Toes to Bar
Hang Power Clean
*15 Min Cap
RX+ 115/80

Coaches Choice

VLOG Thursday

Crazy to think that it’s been almost 2 weeks since the CrossFit Games have come and gone. Time sure does fly. Maybe you watched the games or maybe you didn’t, but it’s always more fun to watch behind the scenes stuff then what we normally see.

If you have some time today enjoy the video below, and be amazed at these crazy awesome athletes.

THURSDAY 8.15.19

5 rounds for time:
7 Deadlift 275/185
30 Double Unders
7 Handstand Pushups
*15 Min Cap

200m Single Arm Farmers Carry/side
200m Dual KB Rack Carry
100m Single Arm Farmers Carry/side
100m Dual KB Rack Carry
*Each set AHAP

Squat Better Today

Squat Better Today by Mike Warkentin

“There is a compelling tendency among novices … to quickly move past the fundamentals.”

—Greg Glassman, CrossFit Founder and CEO

Read that quote twice. Maybe three times.

Now admit that you—yes, you—are afflicted by the novice’s curse.

Far more powerful than the Madden Curse combined with the Curse of the Hope Diamond, the novice’s curse is utterly indiscriminate: It affects 99 percent of people who do anything.

Luke Skywalker succumbed when he brushed off the last of his training and went to fight Vader. Your partner bowed to the curse when he or she tried to assemble the new barbecue without reading the instructions. Your kids got a taste when they fired up “Guitar Hero III” and tried to play “Through the Fire and Flames” on expert mode before they mastered easy mode.

You’re burdened by the curse when you squat.

I’d bet this is true no matter how long you’ve been squatting.

In fact, the longer you’ve been squatting, the more certain I am that you’ve neglected the fundamentals.

At a recent CrossFit Level 1 Certificate Course, I learned that I’ve lived under the novice’s curse for some time. After sinking into the bottom of a squat first learned at a seminar in 2009, I was quickly reminded that a technically sound air squat is way more difficult than it seems.

Instead of drilling the air squat every day for the last seven years, I’ve viewed it only as “some shit I need to do before I load up the barbell and max out.” Similarly, I tried to snatch more than I could overhead squat, and I tried to walk on my hands before I could hold a handstand.


If you haven’t reviewed the fundamentals and practiced air squats recently, it’s high time to do so. (Christopher Nolan/CrossFit Journal)

As I sat in the bottom and worked to hold the best squat I could, it became clear that I haven’t struggled to achieve the position in years. Nevertheless, I hoped I was in the sort of glorious air squat that would coax a single tear from the eye and draw slow, deliberate clapping.

“Shift your weight back a little,” instructor Rory Zambard said. “Squeeze your butt.”

I shifted and turned on lazy hamstrings and glutes, and the squat became even more difficult—but it felt stronger and more balanced. As I performed more reps with the right muscles engaged, I had a revelation: I miss PR back squats because I let the weight shift toward my forefoot, which is a real problem when you have a decent load on your back.

And there, of course, is the laser beam that shoots through 5,000 bad reps to connect a single good air squat at a Level 1 course and the PR back squat I keep missing.

So how do you squat better today? I’ll lay it out it three simple steps:

  1. Shake off the novice’s curse by reading “Virtuosity” and “Squat Clinic” by Glassman.
  2. Spend a full hour working on the air squat with a skilled coach or film yourself and ruthlessly identify each error. Fix as many as you can in 60 minutes—and you won’t get all of them. Revisit this step regularly.
  3. Try to perform every single warm-up or workout air squat with virtuosity.

Sure, drilling the air squat isn’t as sexy as trying to hit a 300-lb. overhead squat, just as driving piles into the muck is boring compared to stacking more and more floors on a skyscraper. But one leads to the other, and it’s foolish to think otherwise.


Try working with a skilled trainer who won’t stop nagging you until the form is solid, then load up the barbell and chase some numbers. (Christopher Nolan/CrossFit Journal)

If you recommit yourself to mastering the fundamentals, I’m certain you’ll hit new PRs in the back, front and overhead squat. Probably the clean and snatch, too. So get back to the basics and pursue perfection in your movement.

Or you can ignore all this nonsense, load up the bar, and get buried under the weight of a bunch of iron and the novice’s curse.


Back squat
20 minutes to find a 5 rep max

4 rounds:
200m Run
Max Air Squats
*Rest 1:00 between rounds
*Goal is 200+ air squats. If don’t hit that number, stay after and make up the difference

Burpee Pullup

Always nice to add some variance into a normal movement. Burpee pullups tend to add in a flavor to the normal pullup. These can still be done quickly, but tend to jack up the heart rate a bit more. Believe it or not, there can be a method to this movement as the video below shows.

Of course you can do the movement 1 of 2 ways. Either jumping into the pullup (as shown below) or jumping up to the bar and then kipping into the pullup. Either one is just fine, it will just depend on your preference for the workout. Just make sure your bar is high enough, and you’re not making it easier with a lower bar.

This workout should be fast, so start out hot and try and hold on!

TUESDAY 8.13.19

Build to the heaviest complex in 15 minutes:
1 Power Snatch + 1 Hang Power Snatch + 1 OHS

For time:
50 Burpee Pullups
*If scaling do 10 rounds: 5 burpee + 5 pullups
**10 Min Cap

Fight Gone Bad

Today we get to tackle the beast that is “Fight Gone Bad”. This is a nasty one, if done the right way. Sometimes people tend to go a little too heavy on this bad boy. The RX weight is nothing to crazy, but keep in mind the goal for this workout is to KEEP MOVING.

We don’t want to get bottle necked by resting so much because we cannot handle the load. So keep this in mind for today, especially on the sumo deadlift high pull. And of course, good luck today, push it hard!

Old school video of how “Fight Gone Bad” came about and how raw CrossFit was starting out!

MONDAY 8.12.19

“Fight Gone Bad”
3 rounds for max reps:
1:00 Wallball 20/14
1:00 Sumo Deadlift High Pull 75/55
1:00 Box Jump 20/15
1:00 Push Press 75/55
1:00 Calorie Row
*Rest 1:00 between rounds

Coaches Choice

Another week has come and gone, and hopefully fun plans are ahead of you! Make sure you get some work done before hand. Come in and party, your coach might have something else planned for you to destroy your soul! Either way should be a good way to start off the weekend!

And if you end of getting a little bit bored, Team Richey has you all squared away on all the content for the few days of the CrossFit Games

FRIDAY 8.9.19

For time:
30 Wallball 20/14
40 Kettlebell Swing 53/35
50 Deadlift 185/125
40 Kettlebell Swing
30 Wallball 20/14
*18 Min Cap

Gymnastic strength
3-4 Sets:
:30 Sec Chin Over Bar Hold
:30 Sec Ring Support Hold
:30 Sec L-sit

Coaches Choice


Since the Games happen this weekend, just seems right to post stuff about it all week. And since we are cleaning today, and they had a strength event of cleans, it felt right to post it.

Maybe this can hype you up a little bit, maybe we get a PR because of it? Either way watch the athletes lift and just look at their form. Perferable the later athletes as they are the stronger and more efficient ones. But learn from how they move. Notice how they finish and shrug the bar, how they pull themselves underneath the bar, how they meet the bar with quick elbows.

And keep in mind this is all done after probably the majority of these athletes completed 200 or so pistols in the workout “Mary”. Pretty impressive when you see the weights they hit and the body of work they did before hand.


Build to heaviest complex in 15 minutes
Squat Clean + Front Squat + Split Jerk

For time:
3-6-9-12-15 Shoulder to OH 155/105
*Run 200m after each set
*12 Min Cap
RX+ 185/120

Hot Spot

I’m sure there may be a few of you out there who might have what Kelly Starrett calls a “hot spot”. Any acute or nagging little injury. How do you deal with something like this, because they do tend to happen from overuse. Watch and listen below and learn how to handle these kind of problems.

Keep in mind sometimes rest might be the best answer!


100m Farmer Carry 53/35
20 Box Jump Over 24/20
20 Dual Kettlebell Front Squat 53/35
20 Pushup

New season is coming

Maybe you didn’t pay attention to who won the CrossFit Games, or maybe you don’t care? But like I stated yesterday, the season is over, and I just wonder how many people are trying to find coaches right now to try and make their way to the games. Probably a lot I would guess!

But with the Games done, it means that the open is coming. And many of you might know that this year the Open is changing their dates. It will no longer be in February like years before. This year and every year following it will be in October. As soon as they games were finish, the dates were announced. The open will begin on October 10th. So you got about 2 months to get ready for it. Here’s to 2 opens in 1 year…. 🙂

TUESDAY 8.6.19

Gymnastic strength
5 sets:
Max Toes to Bar
Max Strict Ring Dip
*Rest as needed between movements

8 Handstand Pushups
10 Chest to Bar Pullups
30 Double Unders

2019 CrossFit Games

Well just like that the 2019 CrossFit Games are over and done with. Are you happy with who one? Are you even surprised or not?

Either way usually what happens is people become super motivated after watching something like the Games and want to train hard. Nothing is wrong with that, but it helps to have a plan! Most people want to get better at EVERYTHING. The problem is it might be possible, but the margins of getting better will be so slim, and also you only have so much time in a day to work on things.

My suggestion for you is that if you are feeling inspired and want to start working harder for something, then have a plan. Decide what is it that you want the most? More pullups? Heavier squat? Better squat snatch? Do a muscle up? Run a sub 2 min 400m?

There is a million things you can get better at, but what is the most important. The one you want right now or the one that will help with the majority of things you want. Then start working on it. Doesn’t have to be anything crazy. Spend 10-30 minutes 2-3 times a week working on it. Don’t go from 0-100 in a day. You can’t go from doing nothing to do 2 hours of extra work and expect to maintain that. Your body is not ready for that. Think of K.I.S.S (keep it simple stupid). More is not better, better is better. Have a plan and attack, couple days a week and you will notice some huge improvements in just 1 month. After that month assess where you’re at. Are you closer to goal? Farther away? Already accomplish it? Then you go from there, maybe change goal or keep improving on it!

MONDAY 8.5.19

Hang power snatch
Find a 3 rep max in 15 minutes

For time:
Calorie Row
Power Snatch 95/65
*12 Min Cap
RX+ 115/75