Archives for July 2013

Highland Games!

New photo album is up on Flickr! 
Check out the pics from the Highland Games!
And for those of you who haven't seen the antics and skills of our very own David K….prepare to be amazed.

Explosive and Strong!

IMG_0004CrossFit WOD

Complete 5 Rounds For Time:

Post loads used and times.

Core Strength:  Max Plank Hold (time to beat from before:  Heather 5:37)

Strength Focus

Wendler Deload Phase – Deadlift and Shoulder Press

IMG_0005The idea of any deload is to give the body a rest so it can recover and then move forward. You can't step on the gas all the time.

90% of 1RM is baseline to calculate other percentages off of.  Don't go up in weight any further than that!  Be very proficient to form and perfect bar path.

    40% x5 Reps
    50% x5 Reps
    60% x5 Reps

NO max reps on last set, only 5.


Welcome to your first class, Kristina!!


And look who CRUSHED the plank hold record! Holy Moly, Kristin!



What is “MDV”?


"MDV" (insert your own meaning)

As Many Reps As Possible in 12 min:
15 Bar Muscle Ups
100 Double Unders
15 Hang Squat Cleans -135# M/95# W
100 Toes-to-Bar

Bar Muscle Up Progression Pt.1
Bar Muscle Up Progression Pt.2
Bar Muscle Up Progression Pt.3


Welcome to CrossFit, Brian!


Saw some AWESOME breakthroughs today on learning this new skill, overcoming fear of turning over the bar, and some people (Brittany!) getting their first muscle up!  Congratulations!


What All Athletes Can Learn From the 2013 CrossFit Games

from Breaking Muscle

The 2013 CrossFit Games
came to a close this past Sunday evening, and we just watched the third
straight victory for Rich Froning, among countless other victories that
occurred over the course of the events. We watched athletes reach
incredible heights immortalizing their names within the CrossFit
community. But today is another Monday and we are back on the grind.

The most important part of competition is learning. You can learn from victory,
and you can learn even more from defeat. What did you take away from
the CrossFit Games this year and how you can learn to continuously


4 Lessons From the CrossFit Games

1. You must perform your best at all times.crossfit, crossfit games, crossfit training, constant improvement, programming

Games winners, Rich Froning and Samantha Briggs, took the wins with a
bit of room, but as we look at the competitors who just missed the
podium there was a very small point difference that amounted to only a
matter of seconds or pounds. During workouts we learn to game them and
push during our strengths while surviving during weaknesses. This is a
short-term strategy to win only that day, but to improve and ever have a
chance at your true potential you need to push the entire workout. To
become a champion you must be well rounded and excel in all areas, which
means tackling your weaknesses.

2. Live in the moment.

CrossFit and competition in your sport requires mental focus that puts you in the zone.
It is one of the few times in life where everything else can fade away.
You become so enthralled in the event that the noise quiets and no one
else is there. There is a special place that exists for athletes when
you are truly in the moment – it all fades away, you get tunnel vision,
and your performance skyrockets. This is what most athletes are in
search of and it only comes as a reward of consistent hard work over a
long time, allowing you the conditioning to dig deep.

3. Recovery is king.

During the games athletes endure an incredible
workload that would take most of us a month to complete. The sheer
number of workouts, the number of reps, and the amount of weight is
astronomical – everything from maximal effort lifts to rowing a half
marathon. Most of your average runners who complete a half marathon take
the usual day per mile raced off. Instead of having thirteen days to
recover, these CrossFit Games athletes are given just a few hours.
Making sure to get nutrition right, hydrating immediately, and any and all other recovery activities
are the difference between not only a CrossFit championship, but also
your ability to complete a workout effectively the next day.

4. The stage drives you to greater performance.crossfit, crossfit games, crossfit training, constant improvement, programming

 Competing and putting yourself on the line and in the spotlight allows you to do more
than you thought possible. The energy and pressure drive people to dig
deeper. As an individual who can’t make it all the way through the
CrossFit Games to the finals, how can you use this same tool? Pick days
in your box to compete in workouts with friends and have your own games.
Call someone out in a competition and put the pressure on to succeed.

idea of continuous improvement is becoming more accessible to athletes
everywhere as we have a greater ability to record our workouts and
progress. Computer programs allow us to track distance, heart rate,
total weight lifted, percentage changes, and much more. Continuous
improvement is well established in the business and engineering world
for a good reason, it is the only way to stay on top and relevant. Essentially you constantly evaluate your process (training), look for way to improve it, and then measure your results. Too many people want to compete simply show up to workouts and do what everyone else does.

The training of humans is a unique problem because we are all build
differently. Everyone reacts differently to exercises, strength
training, and endurance training. So, if you want to maximize your performance you are truly an experiment of one. This
requires constant evaluation of your program and seeing what results
are gained from the current plan. You must set the overall goals of your
program, and make sure the training is leading you in the right

So what now? Take a view of where you are and where you want to be. Set
a plan, perform at all times, live in the moment, compete on the stage,
and recover hard. Become who you want to be today there will never be a
better time.

Thursday – Sunday, August 1-4


REST – watch 2013 Games videos and archived live feed for inspiration.  Out of the movements that were included in the Games workouts, which ones would be weaknesses for you?  Go to the archived footage for those workouts and study the athletes in those workouts, how they each move through those movements.  Evaluate differences between athletes – observe the efficiencies and inefficiencies between each individual athlete.  What makes it look so easy, why is it a struggle for some?  Post thoughts to comments about one movement you are weaker at and your observations of what you see on that footage.


Oly focus day –

1. SNATCH TECHNIQUE: work up to 50% x 3 x 2 sets. 55%x2x2, 60%x2x2
2. Gym WOD – 20 Min. to find 1RM Clean, Max Height Box Jump


1.  Gym WOD – Suicide
2.  For Time:  10 Strict HSPU, 200m Farmer Carry -HEAVY, 100m Sled Drag -HEAVY, 10 Kipping HSPU




How to Be Better

Essays |
July 2, 2013

So, you’re sick of your life of silent mediocrity and you’re ready to make a change. You’re ready to sacrifice and work and get results. What now?

First, edit sentence #2. You’re ready to sacrifice and work and get results. Only 2/3 of that sentence gets to live.

You’re ready to sacrifice and work.

Forget about results, for now. Most people are
overly focused on results. Don’t be most people. Get yourself overly
focused on the right work — and the results will come. This mindset is
so crucial — yet so simple — that most people overlook it. They get so
caught up in the worlds of goals and progress and results that they
forget to focus on the work first. And yet it is the work that is crucial: the work and how you do it.

When we were preparing for the 2010 CrossFit Games, some of us were a little concerned about ticket sales.
We had just moved into a huge venue and we needed a crowd to cheer on
the athletes that we knew would do amazing things. How could we get that
crowd? How could we get more people to come? There was one person who
was not worried: Greg Glassman. He told us to forget about selling
tickets and instead focus on making the best possible Games yet. We did.
And the next year we didn’t have to worry about ticket sales at all.
The year after that, we sold out way in advance. The secret? Focus on the work, not the results.

Now, don’t mistake this attitude for the belief that results don’t matter. They do. But you have to get your priorities in order. Work, then results. Focus on the task at hand with laser-like intensity. Then, reap the results. Success doesn’t come in the other order.

Wednesday, July 31

1. Deadlift 1RM

2. Shoulder Press 1RM

3. Gym WOD – Back Squat, Med Ball Throws

BoxLife Mag

Week 4

Tuesday or Wednesday

Snatch 90% x1     87% x2

C&J    94% x1      82% x2

Back Squat   95%x1    85% 2-2



Hang Snatch, 65% to 75% of Snatch   1-1-1-1-1

Snatch 75% to 85% x1

Hang Clean, 65% to 75% of clean  1-1-1-1-1

Clean 75% to 85% x1



Work up to a heavy Split Jerk

Back Squat

85%-90%     3-3-3-3-3

“Book Ends”

IMG_0171CrossFit WOD

"Book Ends" For Time:
1k Row
100 Situps

Rest 10 Minutes

100 Air Squats
1K Row

IMG_0172Strength Focus

Wendler Deload Phase – Back Squat and Bench Press

The idea of any deload is to give the body a rest so it can recover and then move forward. You can't step on the gas all the time.
90% of 1RM is baseline to calculate other percentages off of.  Don't go up in weight any further than that!  Be very proficient to form and perfect bar path.

    40% x5 Reps
    50% x5 Reps
    60% x5 Reps

NO max reps on last set, only 5.


Rowing. Against the wind.


“Anything that works against you can also work for you once you understand the Principle of Reverse.”-Maya Angelou

Tuesday, July 30

 1.  On the Minute:
Perform a standing double broad jump and 3 Power Cleans at 80% of 3RM for 10 minutes.

*Double broad jump is 2 consecutive broad jumps focusing on minimizing ground contact time between jumps.
*You must try to cover as much ground as possible with your broad jump.  Minimum distance is 12' each round.
*For each round you do not jump the minimum distance, perform 10 bar muscle ups after the workout.

2. Gym WOD – "MDV"

What’s Your LQ (Learning Quotient)?

In sports, business, and education these days, you can’t go a hot
minute without hearing talk of “character” and “work ethic.” In an
increasingly quantified world, we use these terms as a catch-all to
explain unexpected patterns of success and failure.

For instance, whenever an underrated person becomes a star, you will
hear about how they were propelled by their resilient character and
gritty work ethic. When a “can’t-miss” superstar falls on their face?
Exact same story in reverse.

I think most of us would agree that character and work ethic clearly
matter, and matter hugely. But the real question is: what do those terms
really mean?  More important, is it possible to translate them into a
measurable, identifiable skill set?

LQ,jpgAs it happens, we get a beautiful case study of this right now in the
baseball world in the form of Arizona Diamondbacks slugger Paul
Goldschmidt. You might not have heard the name, but you already know the
story: completely overlooked as a young player, didn’t start until his
junior year of high school, drafted in 49th round, attended tiny college
— and then (insert inspiring music here) worked incredibly hard, kept
improving and improving and really improving, and is now one of the league’s brightest young players.

Why? That’s where it gets interesting. Because “character” and “work
ethic” do not adequately describe what has propelled Goldschmidt.
Instead, it’s about his remarkable ability to learn (see this story
for more). Specifically, his willingness to take ownership of an
intentional daily process in which he attacks his weaknesses and builds
his strengths.

To the hitting coach, he would ask: How do I become a
consistent major league hitter? To the infield coach: How do I become a
Gold Glove first baseman? To the strength coach: How do I change my body
to get in the best shape possible? Zinter said he trusted the coaches

“A lot of kids have so much pride that they want to show the
coaches and the front office that they know what they’re doing, and they
don’t need the help,” Zinter said. “They don’t absorb the information
because they want us to think they know it already. Goldy didn’t have an
ego. He didn’t have that illusion of knowledge. He’s O.K. with wanting
to learn.”

“He’s done such a great job of listening to everything and
channeling how it works for him,” said Aaron Hill, a veteran second
baseman. “He asks guys everything — about ground balls, footwork,
counts, swings, setups, where to sit in the box, what I’m doing. You
name it, he’s asking the questions.”

The picture that emerges is not of vague qualities, but rather of a
highly specific set of traits — a combination of inquisitiveness, growth
mindset, humility, adaptiveness, and relentlessness.

With that in mind, I’d like to suggest an idea called Learning
. The idea is that our ability to learn is a measurable skill,
just like IQ.

Your "Learning Quotient" is a quantitative measure of your work ethic,
character, relentlessness, determination, humbleness and willingness to
learn.  It determines a large part of your success as athlete.  As a
coach, I would rather have an athlete with moderate talent and a high
LQ, than the opposite.
Here’s how to find your LQ.  Rank yourself from 0 – 10 in each category
(0 for strongly disagree; 10 for strongly agree).  Be honest and assess
yourself right now.  Not where you were in high school or where you will
be in three months.  Re-take this test in a few months and see
if you've improved.
  • 1. You work on your skills for an hour or more every day. – that is skills, not training, but practicing movements..
  • 2. You are focused on the process, not the immediate results, but long-term outcomes.   -
    do you freak out over bad days, or recognize that the stimulus of the
    training is the important thing not the time on the clock or missed
  • 3. You have strong relationships with mentors/coaches, and use them as models and guidance.   -
    do you have someone you can trust and believe in completely.  Do they
    make you better?  do they believe in you as an athlete and person?  Do
    you make them a better coach?
  • 4. You are keenly aware of how much you do not know, and the gap between your present abilities and your longterm goals.  the smarter you become the more you realize you don't know.
  • 5. You can accurately and precisely describe the skills you want to build.  - the exact numbers and times you want to hit?
  • 6. You think about improving your skills all the time. – and
    you do so with a positive mindset.  not stressing, worrying or
    over-thinking your training, but thinking about your training clearly,
    confidently and positively.
  • 7. You approach your daily training with enthusiasm.  – training at this level is hard work.  really hard work.  if you don't LOVE  it –  you won't last.
  • 8. You balance repetition/volume with innovation/improvement.
    you need to get in the volume, but you not at the expense of moving
    better.  Efficiency and better movement is as important as strength and a
    bigger engine.  Think threshold training.
  • 9. You are comfortable going outside of your comfort zone.  Being
    comfortable being uncomfortable.  Coming in last, failing reps, trying
    new things, listening to advice, pain, soreness, battery acid in your
  • 10. You are constantly adapting and refining your learning process.  - Pursuing excellence in every aspect of your life.  Nutrition, training, relationships, finance, professional, etc…

By this yardstick, a perfect LQ would be 50: the heavenly realm of
John Wooden and Goldschmidt. Below 15 and you’re either comatose or
Allen Iverson (an immense talent who famously didn’t believe in practice).
I suspect most of us would fall in the 25-30 range or so, which, among
other things, speaks to the inherent challenges of creating a daily
routine and sticking to it.

What I like about the idea of LQ, however, is that it is not a fixed
quality. It can be increased and grown, and profoundly affected by
environment and group culture.

The real question is, what do you think? Could LQ be used to scout or
develop talent? And, if so, what other questions should be added to the

PS – The marvelous Annie Murphy Paul, author of the forthcoming book Brilliant, has more on LQ here

Makeup What You Missed


Monday, July 29

1. Back Squat 1RM

2. Bench Press 1RM

3. Gym WOD – Book Ends

George S. Patton