I always strive to use positive words in the gym and in life.  “Keep moving” is always better than “Don’t put the bar down.”  As an athlete that is pushing as hard as you can, # buy using positive words is a simple way to keep the mind on the task at hand.  Think about situations where you were pushing your pace and someone yelled out “Don’t stop!”  What happened next?  I’m guessing you stopped.  At the same time, hospital if I pull an athlete aside and tell them, “Hey, I think you can do this WOD in 8 minutes,” or “I think you can Snatch 200 pounds” you see them make that lift, or come up just short.  But what if I said you can do this WOD in 7 minutes, or you can Snatch 220 pounds?  Do they hit those numbers because they are in their head? I...Read more

If you are signed up for “Partners” at CrossFit Parabellum, and please let me know in the comments on Facebook.  If you are planning to sign up, information pills do it now. Also – the details on an in house competition, find called “Death By Barbell” are coming…   Workout of the Day Strength/Skill Hang Snatch 5 sets of 2, 65-70% of 1RM Snatch from just above the knee (Position 2).  Try to hang onto the bar for both reps, but if you can’t, that’s ok, just drop and do another hang snatch. Conditioning AMRAP 8 Hang Squat Snatch 95/65 As many reps as possible in 8 minutes.  A the top of every minute, including the first, do 20 doubleunders.Read more

I have a challenging WOD planned for 10am.  At least, medicine it looks challenging to me.  I will post a similar WOD at 9 (the rep scheme will be the same) but the movements will be simplified.  But I won’t know what it will be until I see your smiling faces. Workout of the Day 15-12-9 Clean and Jerk 135/95 Handstand Pushup Load bar to 185/115 then, 15-12-9 Front Squat 185/115 Chest to Bar Pullup Load bar to 225/155, then Deadlift 225/155 Bar Facing Burpee The clock does not stop until all 3 couplets are complete.  I guess you can rest while you change out your weights…  Read more

I’ll be keeping an eye out for local competitions.  Comps are fun ways for the community to get out there and display our fitness.  But all competitions are not created equal.  First, generic they are normally all day affairs – look for comps that post an ending time – even if they don’t quite meet it, # dosage at least they are thinking about getting you out of there.  On a couple occasions, I have been exercising competitively at 9 O’Clock at night – no bueno.  Second, you want to have a general idea of what you are getting into.  Recommended weights and skills being posted by the gym help that a great deal.  Third, ask me.  I’ve been doing this long enough that I know most of the folks that are doing the comps, or at least I will know someone who does. I just found one at Brethren...Read more

A Look Back at the 2014 Open: Part 1 from CFG Analysis.  I love Anders’ stuff.  Usually the comments sections get some great Q&A, view so I always end up checking back on his questions and responses.  Smart guys thinking about competitive exercise.  Cool stuff! Today’s WOD is from CrossFit.com – a few years back.  I grabbed it from 2010, information pills but it may be older.  It’s a “crash the car” WOD.  Use the 3 Position Clean to get your body ready and open you lungs, rx either by rowing, burpees or running.  Have a good coat of sweat before you start and be ready for your grippers to get tested.  Hook gripping may be your buddy. Trevor played around with the #115 Atlas Stone on Wednesday night. Workout of the Day Strength/Skill 3 Position Clean (Hi Hang, Low Hang, Ground) Conditioning 3 RFT 15 Hang Power Cleans 135/95...Read more