Thursday, October 31, 2013

It Don't Mean A Thing (If It Ain't Got That Swing)


Lax Ball Forearms
Wall Slides x 20
Banded Wrist Distraction x 10-12 per side *Click link for demo*

Warm-up: 3 Sets, not for time of:

DB Snatch (55/35) x 8 *each arm*
Nose-to-Wall Handstand hold x 60 seconds
Strict Toes 2 Bar x 10

Strength (Skill): 4 Sets of: Drop Snatch x 1 rep
(Only a drive under the barbell – no dip and drive)

Strength (Skill): 3 rounds NOT for time of:
(This is about improving your positioning, not getting stronger or going faster. 
Go slow, focus and get better.)

10 OHS (65/45)
10 Squat Therapy *Click link for demo*

MetCon: 21-15-9
Overhead Squat (95/65)
KB Swing (70/53)

Wednesday, October 30, 2013

Notice: This is a PRESSING issue.

Mobility: (Click Here)
Wall Slides 3 x 10
Band Pull-Apart 3 x 10 

-Really focus on these, don't just go through the motions!

Strength: Shoulder Press 3 x 5 (Wendler Week 1)
(Rest 3-5 minutes between WORK sets)

Set 1: 65% x 5
Set 2: 75% x 5
Set 3: 85% x 5+

-Warm up in sets of 5 until 1st working set, you should reach your 1st working set after 3-4 sets

-Percentages based off of 90% of your 1RM (ex. if your max shoulder press is 135#, your percentages will be based off of 90% of 135# (120#).

-When you see 5+, that means you do the max reps you can manage with that weight, with the goal of setting a rep record in each workout.

Strength: EMOM for 10 minutes,

Odd: 3 Push Press (65-70% of your 1RM)
Even: 8 Wall Balls (20/14) to target 2' higher than normal (12'/10')

Strength: EMOM for 16 Minutes,

Odd: 5 Strict Pull-ups
Even: 10 Ring Dips

Midline (Partner): AMRAP in 8 minutes of,

Partner 1: 10 GHD
Partner 2: Plank Hold

Tuesday, October 29, 2013

Just get it done.

Mobility: "Limber 11" 
(click to watch, he gives valuable instruction)

Warm-Up: 6 Rounds for time(s) of,
(1 min rest between rounds)

500m Row
50 Double Unders

-CONSISTENCY on the rows, they should all be within +/- 2-3 seconds of each other

Strength: Front Squat 3 x 5 (Wendler week 1)
(rest 3-5 minutes between WORK sets)
Set 1: 65% x 5
Set 2: 75% x 5
Set 3: 85% x 5+

-Warm up in sets of 5 until 1st working set, you should reach your 1st working set after 3-4 sets

-Percentages based off of 90% of your 1RM (ex. if your max front squat is 225#, your percentages will be based off of 90% of 225# (205#).

-When you see 5+, that means you do the max reps you can manage with that weight, with the goal of setting a rep record in each workout.

MetCon: 24-21-18-15-12-9-6-3

Front Rack Lunge (95/65)
Push Press (95/65)

Monday, October 28, 2013

THOSE BURPEES WERE FUN...Said no one ever.

Mobility: (Click link)

Warm-up (MetCon):  

7/5 Burpees Every 30 seconds for 10 minutes. (140/100 total)

Strength: Push Press (5-3-1)
(Rest 2-3 minutes between sets)

-Find 5RM, 3RM, then 1RM
-progressively RAMP up 
(ex. 135x5, 155x5, 175x5 (5RM), 185x3, 195x3, 205x3 (3RM), 215x1, 220x1, 225x1 (1RM)

MetCon: EMOM for 10 minutes

Odd: 10 Back Squats (185/135)
Even: 15 Toes 2 Bar (Sub 15 Knees 2 Elbows)

Cash out (Midline): 5 sets: not for time of,

20 Abmat Situps
20 GHD Hip Extensions

Saturday, October 26, 2013

Time to run ladies and gentlemen...

This workout was taken directly from the fine folks from the NC Lab:

Time to run ladies and gentlemen…
Here are the words from Coach Chris:

Performance = Interval Duration + Recovery Duration

Elite runners typically target intervals for one specific race distance.  In contrast, CrossFit athletes must be proficient in a multitude of distances.  This is why the interval distances, intensity levels, and recovery durations in our workouts must be constantly varied.

Controlled interval pacing will remain at the core of our training.   Pace setting is our top priority.   Although I am intentionally targeting a specific metabolic pathway in all of our workouts, I am also equally focused on developing your exertion intelligence.

What about exertion intelligence during recovery?

Elite runners place little value on recovery during competitions.  CrossFit athletes don’t have this luxury.  We must consider recovery as a key measure of performance.  How many Games athletes dropped places due to mismanaged recovery?  Recovery intelligence must be included in your training program.  CrossFit athletes must learn to maximize their recovery.

I programmed a variation of the below workout during a recent conversation with Josh Bridges.   We mutually recognize the importance of pace selection based on the recovery expectation.  Pacing balance and knowledge will come from experience.

NC Lab. Week 6.

600m w/ 300m jog recovery 
400m w/ 200m jog recovery
800m w/ 400m jog recovery
200m w/ 100m jog recovery

1 min additional rest

600m w/ 150m walking recovery
400m w/ 100m walking recovery
800m w/ 200m walking recovery
200m w/ 50m walking recovery

1 min additional rest

600m w/ 1:1 (work to rest) passive rest 
400m w/ 1:1 (work to rest) passive rest
800m w/ 1:1 (work to rest) passive rest
200m w/ 1:1 (work to rest) passive rest

Workout Description:  This workout is programmed to address 3 different types of recovery.  The key to a successful workout is the selection of a proper interval pace for the opening round.  The interval pacing and recovery durations should be consistent from round to round. The ratio of work to rest will be 1:1 for the jog recovery, walk recovery, and passive rest.

Workout Example:  I would recommend a 5:30 miler to target a 1:28-1:30/400m pace for this 7500m workout.  The rest would equal the same 600m @2:15, 400m @1:30, 800m @3:00, 200m @0:45 duration.  That said, your 1st round 600m interval would be completed in 2:15 and the jog recovery would be completed in 2:15.  Your 2nd round 600m interval would be completed in 2:15 and your walk recovery would be completed in 2:15.  And yes…. your 3rd round would follow the same pattern.

Friday, October 25, 2013

Stop, Drop, and Roll.

Mobility: “Limber 11”

Lacrosse Ball (Glutes)
Lacrosse Ball (Calves)
Banded Hamstring floss (10 each leg)
Banded Hip Distraction x 30 seconds
Bent Knee Iron Cross (Knees together, palms down, head opposite) x 8 (each)
Rollover to V-Sit x 8
Fire Hydrants x 10 (Each)
Mountain Climbers x 10 (Each)
Kossack Squats (Side lunge) x 8 (Each)
Seated 90/90 Stretch x 30 Seconds
Couch Stretch x 30 Seconds

Front Squat (3-2-1-1-1-1-3)
(Rest 2-3 minutes between sets)

* Set 1 – 3 reps @ 75%
* Set 2 – 2 reps @ 85%
* Set 3 – 1 rep @ 90%
* Set 4 – 1 rep @ 95%
* Set 5 – 1 rep @ 95-100%
* Set 6 – 1 rep @ 95-105%
* Set 7 – 3 reps @ 90%

MetCon (Time):

100 Barbell OH Walking Lunges (100/70)

*Each time the bar is dropped from OH lockout; you must do 30 Double Unders before continuing*

Midline (Circuit): 3 Rounds of,
*Not for time*
15 Abmat Situps
10 Barbell Rollouts
15 GHD sit-ups

“Individuals play the game, but teams beat the odds.” – Navy Seals

Thursday, October 24, 2013

T-Rex Hates Wall Balls..

Warm-up: 50 Cal Row/ 5 min test
-Think of this workout like the 2000 meter row followed by the half marathon row at the Games. Don’t hold back on the 50 cal for time.

- After you finish your 50 cal, continue 5 more minutes for MAX calories.

MetCon (Time): “Chipper”

100 Wall Balls (20/14)

75 Push Press (75/55)

50 GHD Sit Ups

25 Muscle Ups (Bar OR Rings) 
*Sub 30 C2B Pullups & 30 Ring Dips* 

Matt Chan demonstrates the Bar Muscle Up.

Wednesday, October 23, 2013

One if by land, two if by sea..

Strength: Close Grip Bench Press (3 sets of 3-2-1) @ 75% of 1RM
(rest 45s between clusters, 90s between sets)

-We always use a close grip on the bench press, index finger right next to the smooth part of the bar. This carries over into helping your overhead press, and keeps your shoulders healthy.

MetCon: 10 x 300m row (30 sec rest) 
(consistency, keep rows within 2-3 seconds)

-If you are consistent with rowing and feel you have sound technique, add a weighted vest.

MetCon: 5 Rounds (for quality) 

20 Ring Dips
20 GHD

Great video showing proper rowing technique and efficiency tips.

Monday, October 21, 2013

Sometimes you gotta be strict..

Strength: Strict Press (3RM)

-Work up to your 3RM, you should get there between 6-8 total sets
-progressively ramp up each set (small increments)
-10 band pull aparts between each set (DO NOT skip these, your shoulders will thank you)

Chad) 165 x 3 (PR)
Mike) 95 x 3 (PR)

MetCon (Time): 7 Rounds for time of,

10 Strict Press (95/65)
10 Strict Pullups

Here is a video of Ben Bergeron demonstrating band pull aparts. I personally do 100 of these every day for overall shoulder health. This is especially important for those of you who work desk jobs or are usually sitting all day.

Note: Video not available on mobile.

Sunday, October 20, 2013

Product Review

Training on a track with the right running shoes takes its toll but it doesn't aggravate my shins.  A run in the middle of a WOD or double unders, however, is hard on the shins.  Shin splints are painful!

The Reebok Nano Speeds might help.  I tried them this week.  The fit is narrow with a softer cushion and slightly thicker sole. They are comfortable and tough. I bought them in my true size.  One coach said, however, they stretched out for her. But after a few 400meter runs and a ton of double unders my shins were pain free!  I think I will like the Nano Speeds.


Skimping on Sleep and Skipping Rest Days

"Nearly as important as what you’re doing in the gym is what you’re doing outside of the gym. The ability to recover is instrumental to seeing consistent gains in athletic performance. Growth Hormone (GH) is an essential part of that recovery. It allows the body’s ability to repair itself after intense exercise through muscular hypertrophy and plays a significant role in the maintenance of lean body mass. Nearly 50% of GH secretion occurs during the third and fourth NREM sleep stages. If you are regularly skimping on sleep by 2 or more hours you are missing the body’s prime production time of GH, and thereby not recovering as you could or should be. Basically all the effort you put into your squat cycle was just thwarted by a significant percentage if you were sleep deprived during it. Another important aspect of recovery is taking needed rest days. Continuing to workout through a certain level of fatigue or soreness can actually be counterproductive long term." - Talayna Fortunato

One of our favorite things to do on a rest day is just a light row to get the blood flowing, and then go through our foam rolling and mobility exercises. To each their own, but remember that rest and recovery is crucial to long term success and injury prevention.

Saturday, October 19, 2013

Total Body Blast.

Strength: Front Squat 7 x 7
(Use around 65% of your 1 RM)
-New set every 2 minutes-
Chad) 195
Mike) 115
Matt) 115

Strength: Bench Press (Close Grip)
-Work up to your (3 Rep Max)
-After you find your (3RM), do (1) set of MAX reps at 80% of your (3RM)

Chad) 255, 205x11
Mike) 180, 145x7
Matt) 140, 115x10

MetCon (AMRAP): As many rounds as possible in 10 minutes of,

15 DB Snatch (55/35) *Alternate arms each round*
30 Double Unders

Midline: 4 Rounds (for quality)
25 Hollow Rocks
25 GHD Back Extensions

Friday, October 18, 2013


Warm-up (Partner): 
5 x 500m Row

*Stay consistent, and try to beat your previous time each set*

*If you don't have a partner, use 1:1 rest:work ratio*
*If you feel good, go for a PR*

Chad) 1:45, 1:43, 1:42, 1:40, 1:38

Mike) 1:55, 1:49, 1:46, 1:45, 1:43 (PR)

Note: This is all about consistency, you DO NOT want to go all out on the first row. Use this as a tool to familiarize yourself with pacing and consistency (very similar to the Track workouts we will be posting).

MetCon (AMRAP 12): 

As many reps as possible in 12 minutes of:  3-6-9-12-15...
Push Press (95/65)
Box Jump Overs (24/20) *You may touch the top of the box*

*Keep adding 3 reps to each movement as you move up the ladder*

Chad) 24+3 (Rx)

Mike) 18 (75)

Cash Out: 21-15-9 (For Quality, not Time)
GHD Sit-ups
Toes 2 Bar

Here is a great article written by Crossfit Games Athlete Talayna Fortunato on the Top 10 Mistakes Crossfitters Make. Insightful article, with great tips.

We would love to hear your feedback!!

Thursday, October 17, 2013

Off to the Lehigh University Track we go..

Lately we have been following the track workouts put out by the great coaches of NorCal Crossfit from the NC Lab.

This excerpt was taken directly from their website. For more information please visit them at

The primary focus of our track workouts is the development of an efficient aerobic energy system.  Endurance training involves manipulation of intensity, duration, and recovery.  The majority of our intervals are at sub-threshold intensities.   These controlled intensities create programming balance while targeting improved performances at longer durations.   As a byproduct, we are producing smaller volumes of lactate at higher intensities and, more importantly, we are removing higher volumes of accumulated lactate and other metabolites from the bloodstream.  This ultimately translates into our CrossFit performances.

PB Gastin. Energy system interaction and relative contribution during maximal exercise.
Sports Medicine. 2001.
Track Workout: (6000 meters total)

3 rounds of: 1000m, 400m, 300m, 200m, 100m

1000m (sub-threshold) *comfortable pace you can stay at the entire 1000m*
15 seconds rest
400m easy jog 
300m Sprint  (80-85%)
Rest 60 Seconds
200m Sprint  (85-90%)
Rest 60 Seconds
100m (90-95%)
Rest 60 Seconds