Wednesday 09.24.14


CrossFit’s wall ball exercise is an example high functionality and the marked carryover of cardiorespiratory benefit to sport and human performance in general, writes Coach Greg Glassman.

We see the bulk of human action as being composed of a limited number of irreducible fundamental movements. These fundamental movements we call functional. When you review the list of factors or exercises associated with significant neuroendocrine response, they largely or completely meet our requirements of being fundamental, elemental or irreducible, and universal to sport and life.

Currently we see each major functional movement carrying with it a cardiorespiratory capacity that can be developed independently and in conjunction with other functional movements to provide a superior cardiorespiratory response.

Shoulder Stablilty:
100m Upside down KB walk (50m R arm/50m L arm)
Wt. Supine Bar Rows 4x5
In Teams Of 2
AMRAP 15min
10 KB Swings
10 Wall Ball
*P1 finishes kb P2 starts
* can't run until P2 finishes then run together

Tuesday 09.23.14


Moxie Madness team competition.

Push Jerk 4x3 work up to something heavy
2min Max Reps
Alt one arm KB Swings (L2 53/35, L1 44/26)
-then (no rest)-
8min AMRAP
8 Lateral Box Jumps (L2 30/24, 24/20″)
16 OH Alt Walking Lunges (L2 45/35, L1 35/25 plate)
24 Alt. DB Renegade Rows (at 30% BW)
-then (no rest)-
2min Max Reps
Alt KB Swings

Monday 09.22.14

Screen Shot 2014-09-21 at 12.28.35 PM

Screen Shot 2014-09-21 at 12.28.35 PM
Mini Cindy
Cindy is another benchmark workout. Unlike the video we are not doing Mini Cindy. We’re doing the full 20 minutes, unless you are new to our program 10 minutes might be the best way to go. This benchmark workouts is on our gym leaderboard, let’s fill in some new spots. In order to get on the leaderboard you must do it as prescribed. This means how it is written on the board exactly. No band on your pull-ups, or going on your knees for push-ups and you need to breaking parallel on your squats. As prescribed (RX) your chin needs to go over the bar and your arms need to come to full extension at the bottom. This can be done with either with a strict pull up, kipping pull-up or a butterfly pull-up. For your push-ups if you’re doing it as prescribed you cannot go on your knees. Your chest needs to touch the ground at the bottom and your arms need to fully lock out at the top. Your entire body needs to be rigid during the complete movement. For your squats if you’re doing it prescribed you can not using a Dynomax ball. Your hips need to break parallel and the crease of your hips have to go below the bend of your knees. The movement ends when your hips are at full extension. If you anticipate that you will get one of the top five scores in the gym, inform your coach. They will make sure that each rep you do is full range of motion. One more thing, protect your hands! This can adds up to be a lot of pull-ups, do not tear.

Clean Pulls 3x3 @ 90%
AMRAP 20min
5 Pull ups
10 Push ups
15 Squats
*protect your hands

Friday 09.19.14


CrossFit often pays tribute to fallen solders with “hero” workouts. “DT” honors United States Air Force Staff Sergeant Timothy P. Davis, who was killed by an IED in Afghanistan on Feb. 20, 2009, while supporting Operation Enduring Freedom.

As with many CrossFit workouts, DT doesn’t appear too difficult. It’s composed of three exercises—the deadlift, hang power clean, and push-press. It starts with 12 reps of the deadlift, followed by 9 reps of the power hang clean, and finishes with 6 reps of the push-press, and is repeated as a circuit for 5 total rounds. The sequence of movements is part of what makes it so difficult. The workout takes you from pull to push, from power lift to Olympic lifts, targeting the metabolic pathways that are the route to increased athletic performance. #goodluck

Press- 3RM
5 Rounds
12 Deadlifts 155/105
9 Hang Power Cleans 155/105
6 Push Jerks 155/105

Thursday 09.18.14


Coach Patrick alternating dumbbell snatches.

3x5 Bulgarian Split Lunges (Each Leg)- work up to something heavy
4 Rounds
100m Suitcase Carry (50L/50R-Pick your own wt.)
10 Alt. DB Snatch (use same)
35 Air Squats