Right now attendance is low for the Summer Slam. We want to have a great event, but we need more COMPETITORS! We have heard there are many Athletes who want to compete,  but we need you to put your money where your mouth is! Register at wodrocket.com  Workout of Day Strength Snatch Balance or Overhead Squat 5-3-3-1-1-1-1-1 This is one we will tell you DON’T WORRY TOO MUCH ABOUT GOING HEAVY. If you can snatch balance, you should. If the snatch balance is impossible for you, overhead squat. If you heave the bar, you are training the hip drive and you will be able to move more weight. If you Snatch Drop, you are primarily training speed under the bar and you will NOT be able to move much weight. Have a plan – you can’t do both at the same time. Conditioning 3 Rounds for Time 30 Hang Squat...Read more

Best line in the video – “self correcting move” So, this is a little different.  Instead of Deadlift, Clean, and Lunge with the barbell, we will used the bells – KB or DB.  I am loving these tools.  I feel like I suck at them – the barbell allows you to exert force and create powerful pushes or pulls. The bells seemingly have a mind of their own.  It’s akin to doing dips on the bar versus dips on the rings. I have also noticed my lifts have gotten better and more consistent since we really began using the DB. For today’s work, for both tools, the Deadlifts will be in the “suitcase carry” – hands at the sides.  For thew Cleans, with the DB, the weight will go from the floor in the suitcase carry.  I called these “cleans from the floor” in the Open, and it’s basically true....Read more

More “Fran” training.  Couple of thoughts… This is Fran with some built in rest.  The hope is that you do unbroken sets, or as close to possible as unbroken.  For the majority of the gym, you are strong enough to do the thrusters unbroken.  Do them! You will get some rest, so push your threshold. If you know you can do these unbroken, do them as fast as possible.  Heave out of the bottom of the squat, punch the bar overhead, and pull the bar back down. Transition quickly!  In the 3 resting sets, try to grab the pullup bar IMMEDIATELY after dropping the bar. In the sets of 6-5-4, there is no built in rest, but the sets are small.  Batten down the hatches and bring the storm. If you plan on doing the scaled version as Summer Slam, give the RX thrusters a try on Wednesday.  Go ahead...Read more

We are going to start working in some accessory work. Don’t worry about going heavy on this stuff. Keep it light, has great range of motion,  and keep your core tight. Today’s WOD will be like 11.1 and 14.1 on steroids. Enjoy! Workout of the Day Masters Games Workout 4 Rounds 50 Double Unders 15 Power Snatch 95/65 20 Min Cap Accessory Work 4 Rounds 12 Reps Dumbbell Bench Press Rest 90 seconds in between sets. Don’t worry about being heavy – Guys 30-50# range and ladies 25-35#. Hold grip as you would a regular barbell bench press. This will help push faster and harder out of the bottom of burpees and also with the dip position. Read more

This week we will be back squatting on Wednesday, snatching a few times, and just having all around strong lifty fun.  You will notice that we have emphasized the JUMP part of box jumps for Monday’s WOD. If you need to, grab a smaller box than usual and jump on that. We can stack plates and use the gymnastics mats for jumping, too. Try something new:) Workout of the Day Strength Power Clean and Jerk 5-3-3-1-1-1-1-1 Conditioning AMRAP 7 3 Box JUMPS 30/24 1 Power Clean 165/110 3 Box JUMPS 30/24 2 Power Cleans 3 Box JUMPS 30/24 3 Power Cleans…. Add one more power clean each round.  Read more