01 Nov 13

Max effort Double Unders in 30:00….  KIDDING!!!  “Double Under or Die” month is over.  Fortunately, NO ONE died this time around, but a TON of people got their Double Unders going; maybe not tons of them in a row, but they got ‘em.  Well done, everyone! Strength: Strict Press:  1RM test.  Rest 2:00 – 3:00 between efforts. Conditioning: Tomorrow marks the end of the Whole Life Challenge, an 8 week […]

Conditioning: 5 rounds of: Sandbag Get Up X 3 each side @ 60#/40# Mr. Spectacular X 8 @ 35#/20# (can use dumbbells or kettlebells) Cauldron w/Lunge aka “Beuller’s” X 5 each side @ 25#/10# Mid-line/Corrective/Mobility: 3 rounds of: Windmill X 5 each side @ you call it Seated Wall Slide X 10 Rest as needed Finish with lacrosse ball smash for scapula X 3:00 each side

Strength: Back Squat: establish your 1RM.  Rest 2:00 – 3:00 between efforts. Conditioning: AMRAP in 9:00 of: Wall Walk Up w/Hand Release Push Up X 3 Power Snatch X 5 @ 115#/75# Box Jump X 7 (CCS&C Standard) @ 24″/20″/ Midline: 3 rounds, not for time of: Forearm Plank X 1:00 Side Forearm Plank X :30 each side Hollow Rock X :30 Cobra Stretch X 5 breaths

Mobility: T-Spine mobility with “peanut” (2 balls taped together).  Work from your lowest ribs up to your traps.  As you work your way up, do 5 arm raises followed by 5 crunches along each segment.  Spend 4:00 doing this.  Then, grab a 45#/25# bumper plate and “drive the bus”.  If you don’t know the drill, click HERE for a reference.  Spend another 3:00 on this drill.  Roll side to side […]

Strength: Deadlift: establish your 1RM.  Rest 2:00 – 3:00 between efforts. Conditioning: 21, 15, 9 reps for time of: Wall Ball @ 20#/14# Kettlebell Overhead Swing @ 53#/35# (new athletes do Hard Style Swing rather than Overhead) Knees to Elbows Mobility: High Hamstring smash on box X 4:00 each side.  Focus mainly from your hip to mid-hamstring.  Click HERE for a demo video.  Don’t do the part where he places […]

25 Oct 13

Choose your poison.  Be smart.  Train if you need to train.  Mobilize if you need to mobilize.  And, as always… if you are not sure – ask your coach, that’s why we are here. Options… options are good… Do the hero WOD “Walsh” from yesterday if you missed. Do a WOD from earlier this week that you missed. Work on your Olympic lifts – Snatch, Clean & Jerk. Work on […]

24 Oct 13

Hero WOD – “Walsh” Four rounds for time of: Burpee Pull Up X 22 Back Squat X 22 @ 185#/135# Run w/ plate overhead X 200 meters @ 45#/25# I’m imposing a 40:00 time cap for this WOD.  See scaling notes below. From the the CrossFit main site (www.crossfit.com): “U.S. Army First Lieutenant Jonathan P. Walsh, 28, of Cobb, Georgia, assigned to the 2nd Battalion, 504th Infantry, 1st Brigade Combat […]

23 Oct 13

Mobility:  performed after a substantial warm up. Glute smash with lacrosse ball X 3:00 per side.  If the lax ball is too intense use a tennis ball or even the foam roller if necessary.  Do a test/retest by checking your Yoga Squat position before doing the smash and then compare to how it looks/feels after smashing. Strength: Every other minute X 7 rounds total: Clean 5 X 2 @ 80% […]

22 Oct 13

Mobility: Iliopsoas smash with large green ball X 4:00 each side. Then… “Couch stretch” X 2:00 each side. Both of these should be fantastic for those who did “Annie” on Monday. Conditioning: For time: 18, 15, 12, 9, 6, 3 Renegade Row @ 35#/20#.  18 reps means to do 18 each arm.  Stay tight in your plank!  Click HERE for reference. Wall Ball Ball Slam @ 20# blue slam ball […]

21 Oct 13

Mobility: Band joint distraction for shoulders X 3:00 each side. Seated Wall Slides X 10 reps Strength: Superset X 5 rounds: Jerk 7 X 2 @ 90% of 1RM Strict Ring Pull Up X max effort.  Sub with Strict Bar Pull Up Rest 2:00 between efforts. Conditioning: CrossFit Benchmark WOD – “Annie” (put your new found Double Under Skills to work! 50, 40, 30, 20, 10 resp for time of: […]