Monday 07.21.14


CLEAN PULLS-As the bar approaches the mid-thigh position, begin extending through the hips. In a jumping motion, accelerate by extending the hips, knees, and ankles, using speed to move the bar upward. There should be no need to actively pull through the arms to accelerate the weight; at the end of the second pull, the body should be fully extended, leaning slightly back, with the arms still extended. Full extension should be violent and abrupt, and ensure that you do not prolong the extension for longer than necessary.

Clean Pulls 5x3
85% of Clean
In 10 Minutes
Run 1 Mile
In the time remaining
Max reps Hang Power Cleans
(L2 155/05 L1 135/95)
*Score is total of HPC

Saturday 07.19.14


SKILL WORK: I often see people arrive for class 10-15 minutes early. This is a substantial amount of time in one’s day that can be filled with all kinds of things to make you a better person (besides lifting heavy weights, which automatically makes you a better person). I see many members use this time to mingle, roll out, etc., which is fantastic. However, I often see people unsure of what to do before class begins and hesitantly stand by the door, wishing they had not arrived so early. Let’s use this time to work on a skill. It is hard to get better at a skill, unless you practice it. Select one thing you want to improve at and do more of it!

5 Min Handstand Practice
25 min AMRAP with a partner
20 shoulder to overhead (95/65)
20 toes to bar
20 hang squat cleans (95/65)
20 renegade rows (45/30)
200m run

Friday 07.18.14


TABATA originated from the exercise research Dr. Izumi Tabata. Dr. Tabata used a very specific method of interval training for his 1996 study published in the journal Medicine & Science in Sports & Exercise. In the study, he had cyclists perform 20 seconds of all-out effort followed by 10 seconds of rest. The participants repeated seven to eight sets of the exertion-rest intervals, equaling just about 4 minutes of actual workout time. The results were so striking that this type of training was named after its creator, hence “Tabata” training.

Subjects who performed Tabata training five days a week for six weeks (a total of 120 minutes of exercise over the month and a half) improved both their aerobic and anaerobic endurance. In fact, subject’s anaerobic fitness increased by 28%. The control group exercised the same number of days, but for a full hour per session at a moderate intensity (for a total of 1,800 minutes over the study period). They also saw fitness improvements—but only in aerobic fitness—and it took them much, much more time exercising to achieve those gains.

OHS 4x3
with 3 sec. hold at the bottom
(75% of snatch)
5 Rounds
20 sec Max DB Push Press 50/35
10 sec Rest
20 sec Max Push up
10 sec Rest
20 sec Max Burpee
10sec Rest
20 sec Max Box Jumps 30/24″
10 sec. Rest

Thursday 07.17.14

Perfect Snatch
EMOM for 10 Min (30 reps total)
Snatch High Pull+
Squat Snatch+
Snatch High Pull
@85% 1 RM Snatch
AMRAP 12 Min
5 Snatch Balance @ 80%
10 HSPU on plates
(Sub DB Presses)
100M Sprint
5 Back Squat

Wednesday 07.16.14


Keeping it strict tomorrow with some strict presses and some strict pull-ups. #crossfit #fitness #fit #press #shoulderpress #wod #workout #lift #strict #train #exercise #pr

Push Press 5x5
On the 5 min interval perform
3 Rounds
10 T2B
5 Strict Pull ups
Repeat 3 times for a total of 15 min.