Today’s WOD is a little different.  It comes from CrossFit.com.  After 2 fast, and light triplets, we are doing a heavy, technical, single modality WOD.  Normally, we would do a strength session, but the WOD is challenging enough that tackling it alone will be an excellent test of fitness – strength, technique and more will be tested. Obviously, scaling will be needed.  Here is my recommendation.  Take 10-12 minutes to warm up to a heavy Snatch, basically a strength/technique warm up.  If you are going RX, I recommend going slightly above for 3 reps (like 175/110 or 185/115) then dropping down to RX to start the WOD. If you are not working at RX weight, I recommend working up to a heavy weight, then dropping 10-15% for the WOD. If the first round (the set of 21) takes longer than 5 minutes, you’ve gone too heavy. The weight should be...Read more

Move Well First…from Jeff Martin at CrossFit Brand X.  Jeff is an absolute CrossFit OG.  He opened his affiliate in 2003(!) and started the CrossFit Kids program with his wife, rx Mikki. I have experienced similar processes in my fitness over the years.  I miracle a 205# Snatch in 2011, discount when a 200# Snatch for a CrossFitter was rare.  The only problem, I couldn’t match the lift, or even get above 195# for 18 months.  After a year and a half of frustration, I completely revamped my lifting style.  At first, I could barely hit 145#, but slowly and surely, my lifts got better and more importantly, more consistent. Often times, we don’t allow new lifters to lift below the knee.  We want to train the violent hip extension, so we work new CrossFitters from the Hang position.  You may notice we are doing nearly all our Olympic work...Read more

After a gnarly heavy squatting WOD on Saturday, # buy I’ve shifted the front squat day to Friday.  Yes, # 40mg you will be squatting today – it’s bodyweight and fast, information pills not heavy. Monday will be hot – make sure you drink plenty of water and eat properly.  I sprinkle a little salt in my water or take a NUUN tablet a couple of hours before exercise to ensure I don’t completely flush my fluids when I start working. Clean and Jerk Monday, Snatch on Wednesday and Front Squat on Friday. We will be releasing the details for the inter gym competition this week.  It is called “Death by Barbell.”  Like the Open, it’s 1 WOD that will require strategy, skill and guts.  We will have a scaling option.  The first weekend will be June 27-28 – like the Open we will give you 2 days to complete...Read more

We are going to post the workouts for Friday and Saturday today while we have internet access. Hope you are all doing well! Friday Strength Shoulder Press 5 sets of 2 at 85% of 1RM MetCon Run T.L. Davis  50 Kettlebell Swings 53/35 10/8 Wall Climbs   Saturday 9am Front Squat Pull-up Double Under WOD 10am 10 Front Squat 185/135 20 Chest to Bar Pullups 50 Double UndersRead more