9am Workout of the Day Clean and Jerk Practice AMRAP 12 15 Burpees 10 Clean and Jerks 135/95 15 Burpees 10 Clean and Jerks 155/105 15 Burpees 10 Clean and Jerks 185/115 15 Burpees As Clean and Jerks as possible in the remaining time, adiposity 205/125 10am Monster Mash @ 0:00 21-15-9 Back Squat 185/115 Kettlebell Swing 53/35 10 minute cap @ 15:00 AMRAP 15 40 Doubleunders 20 Wallball Shots 20/14 10 Muscle Ups @40:00 AMRAP 12 15 Burpees 10 Clean and Jerks 135/95 15 Burpees 10 Clean and Jerks 155/105 15 Burpees 10 Clean and Jerks 185/115 15 Burpees As Clean and Jerks as possible in the remaining time, 205/125Read more

The No Hook, thumb No Foot Snatch is a great drill to get you to open your hips while forcing you to really pull your body under the bar.  To perform it, dosage you can’t use the hook grip and you position your feet, from the beginning, in the landing position.  This is an excellent opportunity to work on receiving the bar in the Overhead Squat position. Scale the weight on the OHS in the WOD, as it’s meant to be relatively heavy.  Use a weight that you may be able to Snatch and receive in the OHS, but that is not required.  You may put the bar in the OHS position by Clean and Jerking the bar and placing it on your back.  This is slower, but when you are under fatigue, and your lats are smoke from 63 pull-ups and holding that bar overhead, know you have options. ...Read more

For the 1 Arm Alternating DB Snatch, # dosage pick a weight that is challenging, ailment but you will be able to move consistently for the allotted time.  You should not be fighting the weight, story but fighting to move it smoothly and efficiently with a perfect starting and finishing positions.  Your deltoid should be pressed into your ear. What is the difference between a Plate Burpee and a Burpee to Plate?  In one you jump on the plate, in the other, you put the plate over your head.  Which is which?  You’ll have to come to CFO to find out. [youtube https://www.youtube.com/watch?v=PuOnciNNjYA&w=560&h=315] Carl Paoli with great tips on the 1 arm DB Snatch.  He’s talking about working with 100/75, but if you focus on the thumb back, you will be in goo position.  External rotation homies!  Workout of the Day Skill OTM 16 Even: Alternating DB 1 Arm Snatch...Read more

Fitness Observation: We re-did 14.3 on Saturday – the Deadlift/Box Jump ladder, website where the DL get progressively heavier.  As the reps built up with all the pulling and jumping, sick 275, more about and later 315 felt like they were strapped to the floor.  Each rep was a battle under fatigue. Fast forward 2 days, and we had Deadlift for 3 heavy singles.  In almost no time, I was back up to the weights in 14.3.  With rest I pulled them easy, with good set ups and quick pulls.  I continued to pull well past the 315 weight, and even as the reps added up, the rest was enough to keep me feeling fresh and strong. We’ve been following a Deadlift progression for the better part of 4 months, so I was hoping 14.3 would be easier, as my body was conditioned to heavy, fast pulls.  I am stronger...Read more

There are some pretty advanced-y movements at the end of today’s WOD Muscle Ups and Burpee Muscle Ups.  If you have never done a Burpee Muscle Up before…it’s a Muscle Up with a Burpee before it.  It will really teach you to control the rings.  And if your dip out of the Muscle Up is weak, generic the Burpee will expose that weakness. I talk about this all the time in Open preparations, erectile but there are certain things you should expect if you want to really maximize your score in the Open.  You want to have Burpees in Doubleunders in big sets and you want to be able to perform Muscle Ups under complete exhaustion. I have added a 2 Open prep WODs on the whiteboard.  The first has a barbell component to it.  Please only attempt this WOD if there are enough barbells for a class and you...Read more