This will be a transition/de-load week in preparation of the CrossFit Lift Off.  The goal is to hit our best possible Snatch and Clean and Jerk on Saturday.  That means being smart this week, cure and keeping the body ready, but not overly taxing the Central Nervous System. Monday we will hit the Clean Grip Deadlift to hammer home the perfect set up position and keeping the bar close. Wednesday will be a Snatch day, accompanied by a Snatch WOD. Tuesday and Thursday will conditioning WODs. We have at least 1 team for the Row-a-Thon in Walnut Creek on Nov 21 (Alison, Sara, Thomas and I).  Each team needs 2 guys and 2 girls.  Come on and pull for Ericlee! Workout of the Day Strength/Skill Clean Grip Deficit Deadlift 5 sets of 2 Use 60-70% of your Clean Conditioning 10 Doubleunders 5 Toes to Bar 20 Doubleunders 10 Toes to...Read more

Happy Halloween!! Feel free to dress up…as your favorite coach or whatever…   9 AM 15 minutes to find snatch 15 minutes to find clean and jerk THEN AMRAP 7 7 Cleans 75/45 7 Thrusters 7 Burpees   10 AM 15 minutes to find snatch 15 minutes to find clean and jerk THEN OTM until you can’t complete: 7 Thrusters 75/45 7 Pullups 7 Burpees  Read more

For the Clean Grip Deficit Deadlift – this should not be a check your soul and go to a dark place movement.  This is more about positioning your body and feeling through the Clean Grip Deadlift from a deeper starting position and an elongated pull.  The sets of 2 will likely require a hook grip, adiposity as gravity will want to take the bar away from you – don’t let it. If you are working out at 10am on Saturday, # 60mg I want to do the Bergeron Beep Test. It is an OTM of 7 Thrusters 75/45, diagnosis 7 Pullups, 7 Burpees. This looks simple, and I can assure you, it is not. I think the word is elegant. To scale, I would ask that you test this bad boy by doing 1 round as fast as possible in the next day. If you can complete a round in...Read more

So after 3 days of heavy duty lifting and some tough conditioning WODs, cure we are going to “air” the body out with a longer duration running WOD.  Feel free to sub Air Dyne (20 cals) or the Row  (500m) for the run.  When you return from you run, order get in a plank position of your choice, look at the clock, and hold it for 30 seconds.  Then flip over and do some sit-ups.  Easy peasy lemon squeezy. Just as a heads up, we will do heavy deficit pulls with a Clean Grip on Friday. For Saturday, we will be combining the Snatch and Clean and Jerk into 1 lifting session.  At 9 and 10, you will get 15 minutes to get a max effort in each lift.  In this amount of time, you can get pretty warm, but you need to be judicious about the attempts and jumps...Read more

Let’s hope our PR train rolls back into the station tomorrow.  Make sure you know your numbers going in and let’s have some fun! Workout of the Day Strength/Skill Clean and Jerk Build to a heavy lift in 20 minutes Conditioning 5 Rounds, sale for reps 40 Seconds of Cleans 95/65 Rest 20 Seconds 40 Seconds of Wallball Shots 20/14 Rest 20 SecondsRead more