Make Up and Core Thursday


Toes to bar, kipping pull ups, butterfly pull ups, bar muscle ups, and ring muscle ups! What do they all have in common? All of these movements allow us to do more work in less time by utilizing the kip swing. For those of you looking to achieve or improve these skills, do not overlook the development of your kip swing. Just like air squats are to over head squats, front squats, and back squats the kip swing is to any successful bar or ring skill. Building this fundamental movement is a critical step to achieve your first pull up, muscle up, toes to bar, etc… but too many of us skip this crucial aspect. For those of us who have a kipping pull up and are so close to achieving a ring or bar muscle up or connecting multiple attempts, refinement of the kip is most likely what you need to progress in your bar and ring skill level. Before you tirelessly work to try and move forward, look back and correct minor faults that will allow you to work more efficiently and effectively. Develop a short and small kip, then meticulously increase your range of motion, and finish by adding controlled aggression and intensity to your kip. Here are a couple of tips and common faults to look out for when developing and refining your kip swing.

Building Body Armor

Putting in the work today, building a more solid foundation for tomorrow ….

Deload week – Shoulder Press and Deadlift

40% x5
50% x5
60% x5 (no additional reps this week)

CrossFit WOD – Body Armor #4
EMOM (Every Minute On the Minute) for 12 min:
Min 1: 12 KB Front Rack Lunges
Min 2: 12 Deficit Pushups
Min 3: 12 DB Box Step-ups
Min 4: 40 second elbow Plank Hold
Repeat cycle, 3 times through.

Great to meet Annika’s mom, Lisa, and have her join us in CrossFit today!

The reverse lunge hits the same major muscle groups as other forms—glutes, quads, hamstrings— but it does so while putting less stress on the knee joints. With forward lunges, deceleration must occur as your front foot lands to stop the forward motion; this can put undue strain on the patella tendon. When the motion is in the opposite direction, as with reverse lunges, the patella tendons are no longer taking the brunt of the decelerating force, which means you can focus more on the muscles you’re training than the achy knees that might otherwise come later for those with knee issues or incorrect tracking/technique.

Box Step-Ups – building a stronger posterior driver for squats and deadlifts, as well as the core strength and balance for pistols.

These are essentially single-leg squats, which help to improve overall balance and proprioception by strengthening some of the smaller stabilizing muscles in the hips and pelvis and the external hip rotators to prevent rotation of the femur and pelvis in a way that doesn’t occur in a bilateral stance.  Single-leg squats and controlled box step-ups allow you to target the legs with greatly reduced shearing force on the spine.  Performed correctly, bodyweight is shifted forward over the top leg and a flexed foot with the bottom leg, bottom foot lightly touching the floor or box for balance only. This is harder than it seems, because you have to resist the urge to use your bottom foot/leg for assistance.  Control the descent and avoid plopping to the floor, further developing the control and transmission forces of the glute and hamstring.


Minutes 0:00 – 5:00:
Handstand Floater Practice (or Free Standing Handstand Practice)

Minutes 5:00 – 10:00:
A) 5 Pausing Ring Rows (3 second pause at the top of row)
B) 3 Pausing Strict Handstand Pushups (1 second pause with head on floor)

Minutes 10:00 – 15:00:
A) 5 Strict Toes to bar
B) 10 Pausing Hip Extensions (1 second pause at the top of each rep)

Minutes 15:00 – 20:00:
A) 3 Inchworms
B) 3 Pausing Ring Dips – 1 second pause at top and bottom of each repetition.

CrossFit Benchmark WOD – “HELEN”
3 Rounds For Time:
400 Meter Run
21 Kettlebell Swings -1.5 pood
12 Pull-Ups

Compare to:
March 2016  , June 2015 , September 2014,  December 2013

Benchmark workouts are used as tests and measurements to see how far you’ve progressed since last performed. If you are improving at the benchmarks, you’re getting fitter and developing athletically across a variety of skills, time domains, and physiological adaptations. So, we use “Helen” as a measure of fitness and as a benchmark that can be monitored over time to record an increase in power in the 10 min time domain using a light weightlifting movement (kettlebell swing), a cyclical monostructural movement (run), and a gymnastics movement (pullup).

Crossfit WOD – “Graceful Exit”

Deload Back Squats
60%x5 (no + this week)

3 Rounds:
10 Power Cleans
10 Front Squats
10 Push Jerks
50 Double-Unders

Digging deep today! Everyone did a great job today assessing the workout, scaling to the appropriate weight, and keeping the intensity goal of 7 – 12mins in sight. Not every day is like today, but incorporating mental toughness into your training, lifting, and metcons will pay dividends in tough future WODs.

Make Up and Core Day


Sunday for most of us is our big rest day outside of the gym. We spend time with friends and family enjoying the much deserved day off but is our fitness and more importantly our recover being effected. Of course, even though mentally and physically we are out of the gym we could all take this rest day a little more seriously to ensure our Monday gym goes as well as we would all like. On such a relaxing day it is easy to forget about our hydration and how much it can effect the next day if we don’t stay on top of it. Rest and recover on Sundays because you deserve it.



Crossfit WOD – “Surfer On Acid”

Week 3 Wendler Deadlift and Bench Press

“Surfer on Acid”
3 Rounds:
400 Meter Run
21 Burpees

Check Post Time HERE



Some running, a couple burpees, and all smiles!

Make Up Thursday

Ted demonstrated good box handstand push up technique today. Notice how he starts with his hips, shoulders and wrists stacked on top of each other. From his start position, Ted sends his elbows back toward the box and ends in a nice tripod position. Great work Ted!

Crossfit WOD – “Open Water”

Wendler Week 3 Back Squat

“Open Water”
55/40 Calorie Row
55 Thrusters
55 Pull-ups


When rowing for long distances or even high cals it is important to maintain proper position and mind body connection throughout the duration of the row. Mastering the 4 positions on the rower can go a long way in enhancing your ability to maintain good rowing posture. Efficiency, Power, and Endurance on the rower are not possible without mastery of the 4 positions. Here’s a video from Dark Horse Rowing reviewing the 4 positions of rowing.

Power Wheels


Minutes 0:00 – 5:00
A) 5 Ring Muscle-Up Swing Drill
B) 1-2 Muscle-Ups or 5 Strict Banded MU Drills

Purpose here is to refine our kip swing technique. Confirmation of the technique can occur with a full muscle-up as seen in Part B, but this is not a must by any means. Banded strict muscle-ups will further build our strict pulling strength. No wrong option here.

Minutes 5:00 – 10:00
A) 3 Wall Walks
B) 15 Hip Extensions

Focus on a hallow body on the wall walks – that is, keep the midline on. It is a common fault to relax at the midsection as we climb or descend the wall. Think abs on, or rib cage down as you push through your shoulders in the climb. Slower is harder here.

Minutes 10:00 – 15:00
Ascending Ladder of Strict Ring Dips
10 GHD Sit-Ups, 3 Strict Ring Dips
10 GHD Sit-Ups, 6 Strict Ring Dips
10 GHD Sit-Ups, 9 Strict Ring Dips
… and continue to add (3) strict ring dips per round until the 18:00 mark.

Band as required for the strict ring dips, and choose a band that allows 7-10 repetitions unbroken when fresh. If you are not yet comfortable on the rings, bar dips


CROSSFIT WOD – “Power Wheels”
12/9 Calorie Bike or Row
12 Power Snatch
Rest 3:00
12/9 Calorie Bike or Row
8 Power Snatch ( add 5-15 lbs from part 1)
Rest 3:00
12/9 Calorie Bike or Row
4 Power Snatch (add another 5-15 lbs from part 2)

On the power Snatches, let’s aim to match the stimulus for each barbell below:
Part #1 – A loading that allows for 12+ repetitions unbroken, when fresh.
Part #2 – A loading that allows for 8+ repetitions unbroken, when fresh.
Part #3 – A loading that allows for 5+ repetitions unbroken, when fresh.

Lighter is harder in this workout, as it gets us right back on the bike/rower for another round. What we want to avoid is a loading here that is so heavy that we find ourselves staring at the bar, loosing the conditioning aspect. Let’s make this a breather today, building the engine.

It is tempting to put the pedal down on the bike/row. Our speed on the row/bike is a significant factor, but not as important as the snatches. Make our push there. When we need to break on the barbell, our progress comes to a dead-stop. Push on the barbell even if we need the first few strokes as an absolute recovery.
This is not to be confused with needing to go touch and go on the repetitions – sets are a recommended option for most athletes, unless you are very strong on the barbell.

Focus on one cue word today on the power snatches – punch. Punch hard to the finish of each repetition. With the metabolic response of the bike or rower, our bodies will want to move slower as we get deeper into these rounds. Focus on punching hard to the finish of each rep. Stay fast.

Two Part Body Armor

Wendler Shoulder Press Week 3

Body Armor Part #1
3 Giant Sets:
Max Strict Pull-Ups
20 Double Kettlebell Russian Swings
20 Double Kettlebell Step-Back Lunges
20 Glute Bridges


Body Armor Part #2
50 Strict Shoulder Presses
*Every break, complete 40 Double-Unders

Faces of giving the last weeks of Wendler their best efforts!

Welcome Barb Brady to our CFF community for the summer. She is joining us from Ironwood CrossFit.