Double Hull

Friday – May 25, 2018 - 180525 Context: Practice – Changing the movement (like OHS to Front squats) to maintain intensity and safety Dynamic Warm Up Option: 2 min row/airdyne or jump rope, then 3 sets of 10 kb swings, 10 kb overhead squats, 100' suitcase carry, then 5,4,3,2,1 with the empty bar: [...]

Fitness in 100 words

Eat meat and vegetables, nuts and seeds, some fruit, little starch and no sugar. Keep intake to levels that will support exercise but not body fat. Practice and train major lifts: deadlift, clean, squat, presses, C&J, and snatch. Similarly, master the basics of gymnastics: pull-ups, dips, rope climb, push-ups, sit-ups, presses to [...]

The One That I Want

Thursday – May 24, 2018 - 180524 Context: Practice – Use the skill warm up to see what weight to use for the workout. About 135lbs = 75lbs. About 200lb = 115lbs Dynamic Warm Up Option: 2 min jump rope, then 2 rounds of 10 air squats, 2 crab bridges, 2 inch worms, [...]

Angel’s Landing

Wednesday – May 23, 2018 - 180523 Context: Practice – Getting the bar to your back safely Dynamic Warm Up Option: 400m jog or 2 min jump rope, then 5,4,3,2,1 with an empty bar: Jefferson curl, front squat, shoulder press, good morning, back squat. Mobility: Hip Skill Practice Warm Up: Perform 3 sets of [...]

Why you should log results & 5/22 wod

One of the most important reasons CrossFit and CrossFit style training is so successful is because we get a ‘measurable and repeatable’ result at the end of each day. While step 1 is just showing up and putting in the work, the real key to getting better over the long haul [...]


Monday – May 21, 2018 - 180521 Context:  Competition – Go fast, but keep the reps ‘comp’ worthy Dynamic Warm Up Option: 200m jog throwing PVC or medball to a partner or 5 shuttle runs with medball alternating with partner, then 5,4,3,2,1 with an empty bar: straight leg deadlift, barbell row, hang muscle [...]

Mork and Mindy 2.0

Saturday – May 19, 2018 - 180519 Context:  Competition – communication, honesty/vulnerability, and teamwork Dynamic Warm Up Option: 3 rounds of: 5 pvc pass throughs, 5 pvc OHS, 5 monkey or kip swings. Then 3 sets of 5 with an empty barbell: “Goodmornings”, back squat, behind the neck presses snatch width, heaving snatch [...]


Friday – May 18, 2018 - 180518 Context: Practice – The difference between snatching for metcons and snatching for load Dynamic Warm Up Option: 400m run with med ball, then 3 sets of 5 ring rows, 10 push ups, 15 air squats, then 2 sets of 4 spiderman lunges (each side), 4 deadbug [...]

Harpoon’s Kiss

Thursday – May 17, 2018 - 180517 Context: Practice – Progressions and efficiency on rope climbs Dynamic Warm Up Option: 2 sets of: suitcase or oh carry + 10 goblet squats + 10 push-ups + 10 sit up. Then 3 qty inch worms and 2 Crab Bridges Mobility: Shoulder Skill Practice: None Strength: Bench Press [...]

Fight Gone Bad

  Wednesday – May 16, 2018 - 180516 Context: Competition – Pace each movement individually for the best score Dynamic Warm Up Option: 2 min jump rope, then 3 sets of 10 wall ball, 10 kb SDHP or one handed muscle cleans, 10 squat jumps, 10 ring rows, Then 3 sets of 5 [...]