Most of you have probably tried to get better at running or rowing or whatever it is that you think you struggle at. As the old saying goes “There’s a million ways to skin a cat”. Same thing when it comes to capacity or “cardio”. Some people believe in getting miles under your belt and just doing more work will help. Others believe you should be pushing your pace and going faster than you normally would to build that capacity. Others rely on heart rate monitors and changing your pacing or performance based on your heart rate.

All of these options will work, but it depends on what your goals are and what will work best for YOU. The video below is more on the heart rate realm, but there still is some good information. The only problem is you may not be able to get this kind of information unless you have one of these machines. The good news though is it starts to make you think about maybe what tests could you perform to get an idea of where you’re good and bad?

Just like it says in the video, you could do a 1 minute or :30 sec test on the rowing, increasing pace each round seeing where your heart rate just spikes and you struggle and then figure out a percentage off of the highest heart rate you hit. There is ways to figure out this method without fancy equipment. Either way worth a watch and might learn something new

TUESDAY 4.23.19

Gymnastic strength
5 sets:
Max Strict Pullup
Max Strict HSPU
*Score is total reps

20 min clock. Go in any order. Each for time. Rest as needed between efforts:
50/40 Calorie Row
800m Run
50/40 Calorie Bike

Fix your squat??

Hopefully all of you had a wonderful Easter and was able to have some delicious treats, but not too many 🙂

On to week 3 of our back squat cycle. You guys got the feel last week, we want the same things happening this week. Make the warm up reps pretty and perfect. As it starts to get heavier strive for perfect movement, focus on the task at hand and it will pay off I promise! Lets get the week started off on a good foot!

If you are still feeling like you’re struggle with the squat, the video below might be some help. This is a 4 part series, but i’m sure if you struggle with the squat then you struggle in one of these areas. You’d be shocked how many people have super stiff ankles and don’t realize that is so important in the squat. It’s worth a watch!

MONDAY 4.22.19

Back Squat
5 reps @ 75%
3 reps @ 85%
1 rep @ 95%
*Use 90% of 1 RM for percentages

10 Back Squat 135/95
20 Abmat Situp

Enjoy the weekend!

Hopefully the weather allows us to get outside and enjoy some fun this weekend. Or hopefully you have some fun plans for the weekend. Either way try and get out and experience something new! Life is short, might as well have some fun!

If you hit up today hopefully you guys enjoy. Have a great weekend!

FRIDAY 4.19.19

Find the heaviest in 5 sets:
50′ OH Carry (each arm)
3 Weighted Pullup

21 Box Jump Over 24/20
15 T2b
9 Power Snatch 95/65
*Each round add 10/5 to bar.
Round 1- 95/65. Round 2- 105/70. Round 3- 115/75 and so on.
RX+ add 20/10 each round

Coaches Choice!

Podcast Thursday

Quick Henoch is a super smart dude. If you don’t know who he is I’d take a listen. Has a different way of thinking, doesn’t believe in just foam rolling and banded distraction to get the job done and move better. And he still gets results, pretty interesting!

Since yesterday we did an article on power cleans I figured today’s podcast would fit right in with the theme of yesterday. Take a listen, while you drive to work or heck even listen at work or while you’re cleaning the house. Learn a little something new on a Thursday!

THURSDAY 4.18.19

Gymnastic strength
3 sets:
Strict Ring Dip (weighted if possible)
Pistol (both legs)

For time:
30 Front Squat 115/80
30 Calorie Row
30 Push Press
30 Kettlebell Swings 70/53
30 Thruster
30 Calorie Row
*18 Min Cap. RX+ 135/95

More Pop at the Top

If you have 5-10 minutes I suggest reading the full article, there some good nuggets and pearls in here that almost everyone can benefit from. And who knows, you’ll probably learn something that will help with the clean as well!

More Pop at The Top By Bill Star

In September 2009, the CrossFit Journal published my article “More Pop at the Top,” which described how to do high pulls, shrugs, isometric contractions and throws to improve the numbers on any type of pulling movement. In this piece, I’ll describe a somewhat different approach to a very basic exercise and explain how to do a few others that are rather unique.

Having a strong finish is critical to moving heavy weights in the full clean. Without a powerful finish, the lifter does not have adequate time to move under the bar and rack it securely, no matter how quick he might be. Plus, the velocity of the bar must be increasing at the top of the pull. I’ve watched many a lifter pull a weight almost up to the neck yet fail to rack it because it had come to a standstill.

Then there is the factor of timing. In order to make a personal record in the clean, the lifter must pull the weight high enough with an explosive punch at the finish, and he must also know exactly when to move under the bar. A nanosecond too soon or too late and the lift is lost. I’ve included a couple of exercises that not only enhance the top pull but also greatly improve timing.

I’m going to begin with the power clean, an exercise familiar to every CrossFit athlete or anyone using the Big Three (bench press, squat and power clean) from my book “The Strongest Shall Survive.” Power cleans will help the athlete learn the correct line of action when pulling a bar from the floor to his shoulders, and they will also help him strengthen all the muscles and attachments involved in the lift.

Done correctly, power cleans will improve shoulder flexibility, timing, quickness and coordination, and these improvements carry over to any and all athletic endeavors. Power cleans also do an excellent job of strengthening the major muscle groups of the body in a proportionate manner. That’s why they’re called “the athlete’s exercise.”

Feet on the Floor

Nearly every coach I know who is training an athlete to be an Olympic lifter teaches him to skip his feet to the side at the finish of the power clean. The coaches think doing so will help the athletes learn to drive down into the bottom position faster in order to rack the clean. I take a different approach. I want my aspiring Olympic lifters to do power cleans without moving their feet at the finish.


With heavy loads, perfect timing is everything at the finish. (Shaun Cleary/CrossFit Journal)

“But that will not allow them to move faster under the bar,” you might be thinking. “And that’s an important phase of the lift.”

Bear with me. I want the lifters to keep their feet planted firmly when power cleaning because this forces them to pull harder at the top. Whenever an athlete’s feet leave the floor, he no longer has a base from which to pull the bar higher. He depends completely on momentum generated before his feet left the floor.

All the Olympic lifters from the ’40s, ’50s and ’60s power-cleaned without moving their feet. They were doing power cleans mostly for their presses, and by planting their feet, they were able to rack the weight and get set for the press instantly. If they moved their feet, which happened sometimes because their pull was off line or wasn’t quite strong enough, they had to take valuable time resetting their feet on a line before pressing the weight. That extra move usually ended up causing the lift to be a failure.

I learned the Olympic lifts by looking at photos in magazines and did power cleans for my overhead presses. If my feet moved at all, it had a very adverse effect on my press. And when I began learning how to do full cleans, I had no problem moving to the bottom position quickly.

At the Dallas Y where I trained while I was going through Southern Methodist University in Texas, Sid Henry was in charge of coaching the Olympic lifters, and he had a rule that if a lifter moved his feet even a tiny bit, that power clean didn’t count and he had to do the set again. He was extra strict if the lifter was trying to set a gym record.

It’s my contention that having an athlete skip his feet to the side when he’s power cleaning does not help him move faster to the bottom when he’s doing a full clean. They’re two different lifts. What skipping the feet does is prevent him from leaning into the climbing weight nearly as much as if he had planted his feet, and that extra 1 or 2 inches of height can be the difference between success and failure.



Power Clean
8x [1 Power Clean + 1 Hang Power Clean]

For time:
50 Hand Release Pushups
50 Hang Power Cleans 95/65
50 Abmat Situp
*13 Min Cap


Today we get a quick workout, low reps for the most part and should be approached with a sense of urgency. When it comes to the skill work after, we urge you to try something a little new today.

If you know you can handle handstand holds on the wall, then maybe try some free standing handstand holds instead. Just another layer to add in some difficulty and try something a little new. It’s okay if you won’t be perfectly still, live in a 6 foot x 6 foot box and that’s a start. The video below has some good tips for you who might be curious on how to go about it from the wall to the floor without any assistance.

Don’t be afraid to practice some of these options after class or throughout the coming weeks. The handstand hold is a skill just like anything else. Perfect it on the wall before adding more complexity.

TUESDAY 4.16.19

5 rounds for time:
3 Deadlift 275/185
9 Pullups
27 Double Unders
*13 Min Cap.
RX+ 315/205 and C2b pullups

4 sets:
15-20 V-Up
:30-:45 Handstand Hold*
:30-:45 Hollow Hold
*Can attempt freestanding if able to

Week 2 Squat Cycle

Hopefully last week you started to get the idea of this back squat cycle. This week the weights go up, and reps go down a little bit. Once again the main focus should be on moving well each and every rep. Don’t just think about moving well once you get to those percentages. Move well in your warm ups! That’s why you’re warming up! You would practice free throws a different way than you’d do them in a game. Make it the same and perfect the movement.

As for the workout today, go fast and take some chances here. The reps are low, is just all about finding a pace you can handle. Can you get 11 or 12 rounds? We shall see….

MONDAY 4.15.19

Back Squat
3 reps @ 70%
3 reps @ 80%
3 reps @ 90%
*Use 90% of 1 RM for percentages

10 Wallballs 20/14
5 Burpee Box Jump 24/20

Odd Objects

There’s a reason that we play around with odd objects such as kettlebells, dumbbells, sleds, tires, etc.

Of course the fact that is something fun and new can be one reason, and probably a big one for most people. Takes away the boredom of always using a barbell. The other reason could be it tends to keep you a bit healthier. Doing new movements with maybe lighter loads than a barbell teaching the body to be even without any imbalances.

Another reason like the one stated in the article, is that life’s tasks are never balanced. Go into nature and lift up a log or a rock, chances are it won’t feel and be even like a barbell. Since life is like that, we should be ready for it and not just really on being able to lift a heavy barbell, but struggle to lift a rock or a tree or a tire.

Odd Object Lesson by Hilary Achauer

The tires were arranged from lightest to heaviest.

We’d just listened to the introductory lecture of the CrossFit Specialty Course: Strongman in the outdoor space at Deuce Gym in Venice, California, and we were warmed up and about to try out our first strongman movement. I don’t have any experience flipping tires, so I figured I’d start with the lightest one, and then, as I do with a barbell, move up in weight.

I put my chin on the tire, placed my hands under it, sunk my weight in my toes and lifted. Nothing. The tire didn’t budge. I set up again, moving my feet back from the tire, trying to use my legs and hips and not my arms. After a fierce effort—and a moment when I was sure it was going nowhere—I got the tire up.

I continued to work with this tire, and I’d fail each time I’d foolishly attempt to lift it with my arms. Then I’d sink into my toes, push again with my legs and the tire would slowly rise.

I never moved to a heavier tire.

I’ve been doing CrossFit for six years, and most things in the gym are familiar to me. I know what movements I can do and I know how much weight I can lift. I’m not the strongest or the fastest, but with all that familiarity comes confidence—and probably some complacency. Definitely a bit of ego.

That confidence disappeared the minute I struggled to lift the lightest tire, but when it went away I felt a sense of relief. Free from any expectations about how I was supposed to perform, I could relax and learn.

Although these movements seemed very different from what I was used to, by the end of the day I found they had taught me some fundamental concepts I’ve been struggling to learn for years.

Who Is a Strongman?

The course I attended in October was led by Logan Gelbrich, a 6-foot-3 former professional baseball player, and Emily Russak, a 6-foot-1 former collegiate rower and middleweight winner of California’s Strongest Woman in 2016. Both are tall, powerful-looking individuals who are very strong. But only Gelbrich is a man. And therein lies one of the problems with the “strongman” name, Gelbrich said.

“People think of strongman as big dudes, like Brian Shaw, who is 6’8” and weighs 435 pounds. That’s not good for marketing, and that has nothing to do with any of you,” Gelbrich said to the seminar attendees, referencing the four-time winner of the World’s Strongest Man competition.

The reality, Gelbrich said, is the stereotype of the giant, bearded strongman only accurately represents a small percentage of the sport and the movements.

“It’s like saying CrossFit is Chris Spealler doing 103 pull-ups in a row,” Gelbrich said. “That’s not the whole story. (CrossFit) is the community, the people. It’s John who is an accountant. Strongman is just movement, basic movement.”

Gelbrich—who has been doing CrossFit since 2006—first experienced strongman movements in 2013 at CrossFit Ethos with CrossFit Strongman subject-matter expert Rob Orlando, and he was impressed.

“Strongman over-delivered,” Gelbrich said. “Conceptually, I was blown away at the unavoidable justification for the usage of strongman implements in developing GPP (general physical preparedness). For me it was pure efficacy.”

Strongman movements, he said, are very natural.

Contiue reading HERE

FRIDAY 4.12.19

3-5 sets:
5 Tire Flip
1-2 Legless Rope Climb

For time:
200m Run
12 Devil Press 50/35
200m Run
9 Devil Press
200m Run
6 Devil Press
200m Run
*18 Min Cap

Coaches Choice

Podcast Thursday

We’re all still wondering at times what is going on at HQ for CrossFit. People still seem to be getting fired left and right, almost like no one is safe. The regionals are dead and gone (RIP) and sactionals are taking it’s place. workouts are nothing like they use to be and all you tend to see now is old people doing workouts at home by a couch.

So the question is what is the deal with all of that and what is going on? The podcast can give you some info.

THURSDAY 4.11.19

15 min to find a heavy
3 Hang Power Snatch

30 Double Unders
15 Hang Power Snatch 75/55
30 Double Unders
15 Wallball 20/14

Rowing Technique

Rowing Technique by Angela Hart

What makes rowing popular with elite athletes and CrossFitters is exactly what many in the general fitness population dislike about it: your weaknesses cannot be hidden on the rowing machine. It is a human polygraph of physical and mental performance. Stroke for stroke, you are provided with feedback that both reveals any weak spots and very visibly demonstrates the relationship between performance and proper technique. If you want faster times, better scores, and superior performance, work to improve your rowing technique so you can harness your full potential.

Rowing engages all the major muscles of the body and works multiple joints through a large range of motion in a natural, powerful sequence in a no-impact manner. However, proper rowing technique is not an innate skill; mastering it requires instruction. The rowing stroke is very similar to a deadlift. In the drive (work) phase, the legs initiate the power, and arms remain straight. Then the hip flexors and torso muscles maintain the power through the leg and hip drive. Finally, the arms finish the stroke with an accelerating pull toward the torso that completes the smooth handoff of power from lower body to torso to upper body.

The handle and seat must move together during the drive. A common error is to pull with the back early, which is evidenced as the handle moving first. Just as the bar and hips must move together during a deadlift, so the handle and seat should move together during the work phase of the rowing stroke. On the recovery (rest) phase of each stroke, the handle leads the body forward. The arms extend first and then forward flexion occurs at the hips. You should feel your body weight shift from the back to the front of the seat as forward body angle is achieved, before the knees begin to rise and the legs compress for the next stroke.

Be sure to watch the position of the knees at the catch (the “front” of the stroke, just as you are about to apply drive power). Many new rowers will attempt to open the legs, i.e., flare the knees outward, to try to achieve deeper compression at the beginning of each stroke, but this action will bring the knees out of alignment with the ankles and can cause injury with application of force or repetition. As you reach forward for the catch, your shins should be essentially vertical and aligned with your feet.

Continue reading Here


30 EMOM:
1) 15/12 Calorie Row
2) 3 Deadlift + 2 Hang Power Clean + 1 Push Jerk
3) Rest
*Score is heaviest load. Complex must be done UNBROKEN