Archives for November 2017

Make Up Thursday

Crossfit WOD – “Gwen”

Power Clean + Push Jerk
On the Minute x 10:
1 Power Clean + 1 Push Jerk
Climb in weight across the 10 sets

Unbroken Clean and Jerks
Athletes choice on loading.

Compare to:
October 2015
April 2013
October 2012
April 2012

Efficient barbell cycling can make “Gwen” a whole lot easier and possibly allow for more weight. 1.) Always HOOK Grip 2.) Keep the bar close 3.) Retrace your bar path 5.) Smooth is fast and fast is smooth. Here are two example of clean and jerk cycling with two different set or resting positions.

2k ROW!

WOD – 2k Row (Yep!  That is IT!)

For Time:
2,000 Meter Row

Rowing Pace Chart to predict final 2k time based on average pace per 500m.

With this rowing benchmark today, we were able to see a lot of progress through the coaching of technique, timing, and strategy for the pacing of the workout.  Many got new PR’s and even more met or beat their goal.  I would hazard the guess that ALL were surprised at how different this class went than their expectations.  I know the trainers who taught today were INSPIRED to coach just the row and expose everyone to what was possible, how fun this kind of workout can actually be, and have the time  to EDUCATE.  We saw a lot of frowns turn to pleasantly surprised smiles by the end.  That in itself was a reward!

I’ve noticed an interesting trend over the past 11 years. When we post a WOD that involves one single movement (running, sprinting, rowing, snatching, clean & jerking, etc), we get fewer gym athletes showing up for workouts. Many of these are workouts you could do on your own (running, sprinting), and may not sound very exciting (snatching, rowing). They’re also not the most “glamorous” workouts… you know, like “Helen” or “Nasty Girls”.

But here’s the thing… these workouts are some of the HARDEST we do… simple yes. Easy? Absolutely not! Since in a single modality WOD the entire workout is devoted to one movement, you get the chance to really put your fitness, conditioning, power, strength and/or skill to the test. Take a look around our community, you’ll find that the athletes consistently performing at or near the top are always showing up for these workouts. They are absolutely essential to your training.

So next time a single modality WOD comes up (and believe me, they will), resist the urge to tell yourself, “Eh… I could just do that at home” Instead, just show up… you’ll be glad that you did.

A bit of education in regard to the shoulder position we taught about with the bands today.  Like the bench press and the pull of the bar off the ground, if the shoulder is loose and unsupported, the arms tend to pull early.  This robs the power from the core and hips, severely taxing the biceps and creating a loose system that cannot translate power from the legs to the rower handle.  Maintaining an active shoulder with scapular retraction holding the upper back strong is imperative to better power transfer, less energy expenditure, and a faster row pace = a happier athlete.

Arms should bend only after the leg drive and body lean back occurs. Savannah and Jen demonstrate good timing in the photo below.

THANK YOU to all who showed up today and gave us a great opportunity to educate and increase your fitness and awareness of what is possible for YOU!

Snatch and “Humpty Dumpty”

On the 1:30 x 5 Sets:
3-Position Power Snatch

After dead lifting the bar from the ground, the first power snatch is completed from the pocket position – the high hang. Returning the bar to the hang position, the second power snatch is taken from just above the knee. Returning the bar to the ground for the third repetition, the final power snatch is taken from the floor.
On the 0:00… 3-Pos Power Snatch @ 55% of 1RM Snatch

On the 1:30… 3-Pos Power Snatch @ 60% of 1RM Snatch

On the 3:00… 3-Pos Power Snatch @ 65% of 1RM Snatch

On the 4:30… 3-Pos Power Snatch @ 70% of 1RM Snatch

On the 6:00… 3-Pos Power Snatch @ 70% of 1RM Snatch



“Humpty Dumpty”
3 Rounds:
10 Power Snatches (115/80)
20 Box Jump Overs (24/20)
30 Wallballs (20/14)

Sunday Core and Make Up Day




Crossfit WOD – “Third Wheel”

“Third Wheel”
Teams of 3:
600 Meter Run (200m per athlete)
60 Box Jump Overs
60 Front Squats

Round 1 – 95/65
Round 2 – 115/80
Round 3 – 135/95
Round 4 – 155/105
Round 5 – 185/135


Crossfit WOD – “Voorhees”

55 Bar Facing Burpees
55 Pull-ups
55 Calorie Row
55 Handstand Push-ups


Perfect workout to work off Thanksgiving Dinner. Regular Saturday class times tomorrow (8am, 9am, and 10am).



Front Loader

“Front Loader”

Teams of 3:
50 Push Press (135/95)
50 Push Press (155/105)
AMRAP Push Press (185/135)

rest 3 minutes

50 Front Squats (135/95)
50 Front Squats (155/105)
AMRAP Front Squats (185/135)

rest 3 minutes

50 Hang Power Cleans (135/95)
50 Hang Power Cleans (155/105)
AMRAP Hang Power Cleans (185/135)




Crossfit WOD – “Mixed Feelings”

AMRAP 2:00
Strict Handstand Push-ups
Rest 1:00
AMRAP 2:00
Strict Handstand Push-ups
Rest 1:00
Max Strict Press (95/65)*
*Continuous motion, no pausing overhead or in rack

“Mixed Feelings”
5 Rounds, On the 4:00
12 Toes to Bar
16 Deadlifts (135/95)
12/9 Calorie Bike or 100M Run



How these sprint workouts make us feel! Happy Holidays and recover well to those of you who took off today!


Overhead Squat and “Denim”

Overhead Squat


60 Double Unders
30/21 Calorie Row
15 Overhead Squats (115/80)