Coming off the 5×5 Back Squat, we will take the opportunity to test our…2 Rep Max.  Testing the 1RM Back Squat is tough – getting your body ready to go with a maximal weight on your back, for only 1 rep is a tough mental challenge.  It’s kind of like hitting a softball, it’s easy, and it’s just floating down to you, but if you swing and miss you feel like a jerk.  Yes, I’ve bought my fair share of beers for striking out in softball. Butch Curry was member of the ’80 Olympic Weightlifting and during a seminar he told me he never has his athletes test 1RM on the back squat.  He explained that getting the body organized is tough, so he would always test the 2RM.  If you make the first, and miss the second, chances are you just moved something pretty heavy, maybe even a 1RM....Read more

The Open is coming up – we want to work on the muscle-up skills at least once a week. Modification for the ring muscle-up  can be bar muscle up, jumping muscle-up, transitions or a burpee pullup.   Workout of the Day 9-7-5 Ring Muscle Up Clean and Jerk 165/110  Read more

Workout of the Day Strength Clean & Jerk Complex Build to a heavy Power Clean – Push Jerk – Front Squat – Hang Squat Clean – Split Jerk Conditioning AMRAP 15 5 HEAVY Swings Eye Level 3 Burpees 1 10m sprint down and back Rest 30 secondsRead more

I know there is some mystery about the posts…if anyone actually reads them.  This is a Brian.  I’ve basically written something CrossFit related everyday since 2009.  Until the last few months.  I’ve been working nights lately, so Alison has gotten some blog writing reps.  Sometimes I have a lot to say, sometimes I don’t. I’ve wanted to talk about our plan for strength leading up to the Open, but I just haven’t had a chance. We’ve done a transition from Olympic weightlifting at percentages to some complexes.  I like the complex, as you spend a good deal of time under tension and load. On Monday we did the Snatch work, on Friday we will do a big, nasty Clean and Jerk complex.  For the next 6 weeks, we will tackle a Snatch complex of: Squat Snatch, OHS, Hang Squat Snatch, OHS.  The Clean and Jerk complex is: Power Clean, Push...Read more

We do challenges often – not necessarily monthly, but there is usually something going on. This current one…the kettlebell challenge… seems to have not sparked some fitness for many people. Was it the number? The 10,000 swings that turned you off? Was it the extra work? I have said it before…I did the challenge years ago and did NOT get to 10,000 swings. So why do it again? The question is really why not? I am currently standing just over 2000 swings. Not exactly on track for the 10 K, but more than I would have done this week. I even learned 6 new ways to kettlebell swing today with some quick Googling. I am planning on summer abs of steel. (And now that I have put that into the world, I better step up to the plate.) I have been saying it is never to late to start this...Read more