01 Oct 13

Strength: Strict Pull Up 5 X max effort.  These are strict, absolutely no kipping.  If you have to kip, end the set.  Rest 1:00 between efforts.  If you use assist, use as little as necessary and shoot for 8 – 10 rep range. Ring Dip 5 X max effort.  You can kip on this movement if necessary.  If you do not have Ring Dips (then this should be on your […]

30 Sept 13

Conditioning: CrossFit Benchmark WOD: “Grace” For time: Clean & Jerk X 30 @ 135#/95# Scale the weight on Grace as needed.  Maintain quality form, even with this high rep/high intensity workout.  Don’t look like one of those people that ends up on YouTube looking all a fool and form like a train wreck. Couple key points to remember: Failure to lock out the weight overhead is a no rep Dropping […]

27 Sept 13

Strength:  Clean (if you cannot do full Squat Cleans, do the progression that is appropriate for you) 5 X 3, heaviest possible with solid form.  Rest 2:00 between efforts. Then… 3 Supersets of: Push Jerk X 5 Handstand Hold X :30 Rest 2:00 Mobility: Calf smash with lacrosse ball X 3:00 each leg.

26 Sept 13

Conditioning: 5 rounds, not for time.  Focus on quality today! Shoot Through Burpee X 5.  Check out Tav at around 3:14 for the version we are doing.  Each rep contains 3 Push Ups, beginners/intermediates do only 1 or 2 Push Ups:  http://www.youtube.com/watch?v=cqRkfgXOPck.  The key is to be mindful and flow with this.  Mobility and stability are super key as well, so if you don’t have either/or, scale the movement.  If […]

25 Sept 13

Pre-WOD Mobility: After a sufficient warm up, spend 3:00 per side doing shoulder joint distraction.  This will make you even more awesome at getting into your overhead position with the Thrusters and offer some prep for the shoulders/lats for the Pull Ups. Conditioning: CrossFit Benchmark WOD: “Jackie” – and be careful what you say, because this is my Mother’s name For time: Row X 1000 meters (yup, we did just […]

24 Sept 13

Mobility: IT Band/Lateral Quad smash with lacrosse ball X 4:00 each side.  Do your best to mobilize the tissue when you hit a hot spot, this means to bend and extend your knee about 5 times, then move on to the next area.  Good times… Conditioning: For time: Run X 1 mile 10, 9, 8, 7, 6, 5, 4, 3, 2, 1 reps of: Deadlift @ 225#/155# Ring Dip Finish […]

23 Sept 13

Corrective: RKC Arm Bar X 5 on each side.  Go slow, heavy, and max range of motion.  Hold the peak range of motion for 3 slow controlled breaths. Strength:  Superset X 5 rounds of: A)  Overhead Squat X 5 B)  Jump Squat X 10, max effort when you jump Rest X 2:00 after each superset Conditioning: Then, 3 rounds of: Kettlebell Hand to Hand Swing X 10 each hand @ […]

“Wal-Mart Theory” with Coach D

Recently I was reminded by one of our athletes about the “Wal-Mart theory”.  I’m not bashing Wal-mart as it could just as easily be Target or Kroger.  Basically, the theory states that as you look around Wal-mart, you will see more dysfunction that you can shake your head at.  And I’m only talking about the physical: poor posture and mobility, obesity, etc.  I won’t even begin to discuss the things […]

Conditioning:  “Diane” 21, 15, 9 reps for time of: Deadlift @ 225#/155# Ring Dip (double the reps if modifying the Ring Dips in any way) Mobility:  Lacrosse ball foot smash X 4:00 each foot.  Take off your shoes and socks and stand at the Rogue rig for balance.  Place the ball under your foot, starting at your toes begin to roll your foot across the ball, adding as much weight/pressure […]

Warm Up: Sandbag Get Up X 10:00 @ 60#/40#, immediately into… Conditioning: 25:00 steady work of: Curtis P X 5 @ 95#/65# (unbroken) Box Step Up X 50 (25 each leg) X @ 20″ Tire Drag X 20 meters/10 meters Foot – Hand Crawl X 20 meters – this is very different from a “Bear Crawl”.  Back stays flat, butt low, knees close to the ground, spine long and move […]