Tuesday, July 9

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1. Snatch Balance 5×1


2. Snatch Deadlifts: work on positioning to mid thigh. 105% 2×2, 110% 1×2 (use same lift-off as when you are Snatching)

3. Gym WOD – Lift 10,000 lbs. and Core Strength


Finding the “perfect” Program

· by ·

People often ask me about the programming I do.  In truth Ben
Bergeron is the brains behind it all and I leave it pretty much up to
him.  We talk regularly and make sure we are headed in the right
direction as a team.  He works with me regarding where I am mentally and
physically in order to help make the gains and progress I need while
staying motivated.  I work well one day at a time and not thinking about
it, and I like it like that.

The question still comes up on what is the best thing to be doing.  I
think most people are looking for the perfect fit or the best program
out there that will give them the greatest gains the quickest.  Some of
you may need to take a seat when I say this…. it doesn’t exist.  There
is no perfect program.  You have to be willing to step out of your
comfort zone in what you like to do to work on your weaknesses, as well
as what you may not be familiar with when it comes to a program.  The
only way you will know if it is working is to try it and actually give
it a chance.

I notice two things when people tell me that they don’t think they have the right program.

1. They haven’t given it a chance.  After 2 weeks of working on
something specific or a different style of training they don’t see
“results”.  It’s not enough, in rare cases do I think people can get a
good understanding of the exposure and stimulus they are getting in
their training within a window of time this short.

2. They have stuck with it for too long.  Once we see a result in our
training many of us are tempted to stick with it and try the cycle
again and again.  Your body will adapt at some point and depending on
your experience this may come sooner or later.  Don’t fall into the trap
though of trying to stick with something for too long thinking that you
will see the same gains when you start hitting a wall or plateauing.

Settle in and get comfortable giving something a chance and having
the knowhow to change it up when needed.  I think this is partly why
following www.crossfit.com can be such a huge benefit for people over an
incredibly long period of time.  People all seem to be looking for the
next best thing when one of the very best things is sitting in front of
your face for free.  There may be some more specific ways about seeing
some gains in certain areas but when it comes to overall fitness in a
lifetime I don’t think you can beat it.  If you are looking for the
specific methods give it some time and don’t allow yourself to get stuck
in a rut.


  1. Snatch Balance
    Snatch Dead lifts
    115×2 115×2 120×2
    Lift 10,000 lbs 11:41
    (150 – 65- 165) 26rds +1 BS

  2. Jesse Prescott says:

    Snatch balance – 165-175-185-195-205
    Snatch deads – 215 2×2 225 2×1
    WOD – (250-100-250) 9:26 17 rds

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