I love these rules for back squat misses: 1. Stay Tight. 2. Fail on Purpose.  First, if you don’t stay tight, and the weight buckles you, that may end with you getting folded like a Greeting Card.  Except instead of a cute message, you can part your hair with a barbell. Fail on purpose does not really mean go into a lift meaning to fail.  You just need to understand your limitations, understand your sticking point, and have a plan on how to get out of the squat.  If you think you are going to for a 1 rep max, make sure there is no one behind you, and if they are close, make sure they know you are going. Finally, if you get stuck, hips forward FAST. We have some one reps max lifts this week – Back Squat on Monday and Deadlift on Friday.  On those days, these...Read more

CrossFit at 9am and 10am.  Before the workout, I have some double under practice we will do. Workout of the Day Open 18.2/5 AMRAP 7 3-6-9-12-15-18-21-24 DB Squats 50/35 Chest to Bar Pullups DB Standards are the same as 18.2 – hold one in each hand in the front rack.  Read more

I call this workout 18.4B.  The B is for Brian, because I made it.  18.4 was all Deadlift, which we have replaced with the Power Clean.  We won’t make the barbell weight increase – instead of getting heavy, keep the weight the same, and move the bar fast. The gymnastic subs will be the same as 18.4 – hand release PU for HSPU and bear crawls for HS walks.  If you have scaling version of the HSPU – abmats or pike, go ahead and use them.  If you are doing HSPU, be mindful of the new, more demanding standard.  It is impossible to judge yourself, but keeping the hands close, maintaining a tight mid line, and keeping the feet tight and together are good cues to keep you on point. Finally, the bear crawl is a good replacement for the HS walk.  But if you want to kick into a...Read more

Please give the 100/75 calorie club a go.  Throw your score in the vase, and try again the next day.  We will recognize the best time and likely the athlete that took the most cracks at the 100/75.  I already have 2 under my belt.  But I don’t think I have the best time.  But it’s under 9 minutes…barely. This guy gets 100 in 3:26 or so.  That does not look fun.  Especially with someone yelling at you in Euro-ese. Workout of the Day Strength/Skill Front Squat In 15 minutes, build to heavy triple Split Jerk In 15 minutes, build to a heavy single Conditioning AMRAP 10 5 Burpees 10 Kettlebell Swings 53/35 10 Wallball Shots 20/14Read more

We have a little cardio challenge for you. Get on the assault bike – go for 100 calories, ladies go for 75 calories. We will make this an optional workout for extra cardio for the next 10 days. Write your time down and put it in the vase. We won’t know who is the fastest, and don’t tell anyone your time. Workout of the Day 1-2-3-4-5-6-7-8-9-10 Deadlift 275/185 Toes to Bar  Read more