We will be back to the Ben Smith Squat Program on Monday – week 7 through 12. In the meantime, lets test some leg and core stuff. In both the quarterfinals and the age group online qualifier, all athletes tested the 4RM Front Squat. It’s a brilliant little test, because no one really knows it. There is a 20 minute cap, but it might as well be a 3 minute cap. Once you truly hit your 4RM, you ain’t lifting anything after it. The lift was weird. I made a tough 287, about 15 minutes in, then I attempted 299. 1 and 2 were not a problem. Rep 3 was tough. On my 4th squat at 299, I hit a brick wall about 95% from the top of the rep. I have never missed a squat at the top – I always get buried at the bottom. I just ran...Read more

Sorry for the mixup, but snatches and double-unders are here for Thursday! Miss us yet? We miss you xoxo Make sure to give our coaches LOTS OF LOVE!! Workout of the Day Shooter’s Choice AMRAP 1230 Doubleunders1 Power Snatch – you choose the weight Your score is total weight lifted and double undersRead more

Many of you partitioned the reps for Murph on Monday. What are your observations? Soreness level the same? Did your times improve? What about the pushups? We spent a solid month doing pushups of all types in the lead up. Did you notice a benefit from all that work? If you did Cindy this year, maybe next year we tackle 10-20-30? Just wondering – post comments to Facebook group! Workout of the Day “Shooter’s Choice” AMRAP 12 30 Doubleunders 1 Power Snatch You choose the weight – your score is you total number of DU and total number of pounds lifted.Read more

Thank you to everyone who purchase a t-shirt. We will be donating $225 to the Fisher House from your generosity. Workout of the Day 15/45 Gone Wrong 5 Rounds for RepsAs many deadlift 275/185 as possible in 15 secondsRest 45 secondsAs many burpees as possible in 45 secondsRest 15 secondsRead more

How did the back squats go today? You might have felt like you were right in the swing of things, or you could have felt your body and soul being crushed down by the barbell. Either one is ok. Coach Denny finished up the 12 week cycle and we asked him to share some thoughts. I wanted to provide a little guidance based on what I would consider to be quite the “Learning Experience” after completing weeks 7 to 12 of the squat program. The next four weeks are “on you” and with that I want to talk about my failure in fully tapping into the beauty and elegance of this programming. First, let’s talk about the purpose and goal and then I will reflect and share with you where I went off the freaking rails!  Yes, you can expect some of the same such as prescribed percentages still being put on...Read more