I’m not sure how many of you spent the entire weekend watching the CrossFit Games, but I did. I feel like this may have been the best iteration in a long time – maybe since 2018. The men’s, women’s and team fields were stacked, with interesting stories and characters. Not to mention we got a ton of streaming of the masters, youth and adaptive divisions. The workouts were really challenging, the programming was varied and the scoreboard was fun to chase and predict. Some interesting takeaways from a weekend of watching effort from my couch… Tia Toomey haș won 32 of like 90 Games workouts. She is the most dominant athlete in the short, but incredible, history of our sport. A 22 year old kid from Lodi(!!!) won the mens division of the CrossFit Games. Rich Froning continues to be the most interesting and compelling exerciser in my heart. His...Read more

We will do the CrossFit Games event 4 – wall climbs and heavy thrusters. The RX weight is obnoxious – I do not recommend this weight for anyone in out population. CrossFit.com recommends 95/65, which I think may be a little light. Come on in and find the right weigh to challenge you – for RX athletes it’s gonna be 135/95. 10-9-8-7-6-5-4-3-2-1 reps for time of: ThrustersWall walks ♀ 135 lb. (Virtual Games use 65 lb.)♂ 185 lb. (Virtual Games use 95 lb.)Read more

On Friday, we will test our 5RM deadlift – with a twist! Instead of grabbing the bar and holding on for dear life, you will open your hands for 1 second at the bottom – or 8 fingers down. This technique was used in the CrossFit Games Last Chance Qualifier, but I remember seeing this used at Regionals in 2009 somewhere in the American South East. One caveat on the percentages – these are not 80-90% of your 1RM – they are imaginary percentages of your 5RM. If you know it great. If not, set a goal and work up accordingly Workout of the Day Strength Deadlift for load:#1: 5 reps @ 30%#2: 3 reps#3: 3 reps#4: 3 reps#5: 3 reps @ 90%#6: 5 reps @ 100% (This is your 5RM – do not try to pull your 1RM 5 times) Core AMRAP 7Around the world – clockwise10 Supine Leg...Read more

Normally, I try to switch up the single modality movements by switching around. Instead of just running, or just rowing, I like to do couplets or even triplets. But as long as we are setting benchmarks, we might as well test the 5k row. Get comfortable (guys don’t sit on your balls) and feet, hip and arms. Workout of the Day Row 5KRead more

This is my favorite CrossFit workout. It has pulling, pushing and squatting – AND there is rest. What more could you ask for? Don’t forget to pick up where you left off. Workout of the Day “The Chief” Max rounds in 3 minutes of:• 135 pound Power cleans, 3 reps• 6 Push-ups• 9 Squats Rest 1 minute. Repeat for a total of 5 cycles.Read more