Weightlifting:nA) Tall Snatch: 3 sets of 5 @ 40%nB) Snatch from blocks @ bottom of knee: 60/3, 70/3, 75/3, 80-85/3*5 setsnC) Snatch to Explode + Snatch High Pull: 80/4+4*4 setsStrength:nA) FS: 4x6 @ 75%nB) Push Press: 3x8 AHAP, unbroken repsnC) 3 … [Read more...]

For 14 years I have trained and fought to try and make an international team and really haven't been all that close. In September I was in Green Bay, Wisconsin for a training camp and ran into Connor Felstead. At that time he was a high school … [Read more...]

Rest DayBorn This DaynRichard Sherman- "you're not strong enough, you need to lift a little more" … [Read more...]

Rest DayBorn This DaynRichard Sherman- "you're not strong enough, you need to lift a little more" … [Read more...]

Sorry for the late post guys. Grindin...Now that the Open is over we get to hop back on Feature Footage Friday. Here is a analysis of a CJ PR from Alex. Check it. Pretty impressive for a guy coming back from a SLAP Tear.[vimeo 91034508 w=500 … [Read more...]

Weightlifting:nA) Cleans Only: 70/6, 75/5, 80/4, 85/3, 90/2, 95/1, 80/3*3 setsnB) On Toe Split Jerk: 40-50/5*4 setsnC) Power Jerk Recovery + 10 sec OH Hold: 100-110/5+1*5 setsStrength:nA) Push Press: 3x10 UB and AHAPnB) Deadhang Pullups: 3x10nC) … [Read more...]

Strength:nA) From Blocks @ Top Of Knee: Clean + Power Jerk + Jerk Grip OHS: 3+1+1 x 4 sets @ one heavy weight across (as heavy as the OHS will allow)nB) BS: EMOM x 6 min: 2 reps @ 80%Conditioning:n10 Roundsn20 UB KB Swings (53/35)n10 UB HR … [Read more...]

My favorite stories and characters in Scripture are found in the narrative and historical documentation of David and his mighty men. I am often engrossed by David himself throughout the books of Samuel and Chronicles. He pre-figures Christ in the … [Read more...]

October 10th-12th is the next Faith Rx'D camp at Crossfit Cornerstone in Cincinnati Ohio. This is our 4th ever Faith Rx'D camp. Last camp in Denver was a massive hit that oversold. We are expecting this one to sell just as fast. The camp is a … [Read more...]

Strength:nA) Snatch From Blocks @ Hip: 70/3*5 setsnB) Snatch High Pull: 90-100/5*4 setsSkill:nA1) Weighted Ring Row x 8: 4 sets, rest 90 secnA2) Strict HSPU x 4-6 (deifict if possible) x 4 sets, rest 90 secConditioning:nNone Today, Do a class or play … [Read more...]

Weightlifting:nA) Drop Snatch: 50/3, 60/3*3 setsnB) Snatch From blocks @ top of knee + snatch from hip: 60/2+2, 70/2+1, 75=80/2+1*4 setsnC) Split Jerk: 60/3, 70/3, 75/3, 80/3*5 setsStrength:nA) Snatch Grip RDL: 3x10 AHAPnB) Pendlay Row: 4x8 … [Read more...]

This morning our "strength" element at the gym was 5x3 Overhead Squat. I coached the morning classes and in coaching the classes was reminded of some common misconceptions about the OHS and some common errors we see that are relatively easy to … [Read more...]

Rest DayBorn This DaynLouis XVII- "Don't judge each day by the harvest your reap, but by the seeds you plant" … [Read more...]

Rest DayBorn This DaynLouis XVII- "Don't judge each day by the harvest your reap, but by the seeds you plant" … [Read more...]

Every month I receive a newsletter correspondence from Harvey Newton. He is, in my opinion, one of the more qualified men in the country to speak on technical work for the Snatch and Clean and Jerk. I frequently bounce ideas off of him and was lucky … [Read more...]