Strength:nA) Clean Only: 4x2@70%-75% from 3in deficit + 1 Power Jerk, rest 90 secnB) Pause FS: 4 sets of 2 @ 70%, pause 2 sec @ bottom, rest 60 secSkill:n3 Rounds:nA1) 30 sec ME MU, no restnA2) 60 sec hollow/arch hold: every 15 sec rollover to … [Read more...]

Weightlifting:nA) Clean and Jerk From Blocks @ BK: 60/3, 70/2, 75/1, 80/1, 85-90/1*3 setsnB) Jerk Dips: 4 sets of 2 with a 2 sec pause at the bottom @ 100-110% of jerk maxnStrength:nA) BS: 75/5, 85/3, 95/1, 100/1, find new maxnB) Split Jerk Recovery: … [Read more...]

Last night after the announcement of 14.2, I thought I would give the workout a shot to confirm some of my own suspicions about its impact on the athlete. Luckily for all of you there was no video. Not that the video would've been that long … [Read more...]

Weightlifting:nA) Push Press + Split Jerk: 60/3+1, 65/2+1, 70-75/ 1+1*3 setsnB) Snatch From Blocks @ Below Knee: 60/3, 65/3, 70/3, 75/2, 80-85/2*3 setsnStrength:nA) Snatch High Pull: 100/3*3 setsnB) Strict Toes To Bar: 3x10 … [Read more...]

Strength:nA) Snatch from blocks @ below knee: 4x3 @ 75%, rest 90 sec nB) EMOM x 4 min: 3 Snatch Deadlift @ 100% + 5 Deadhang Pullups (weighted if possible)Conditioning:nOpen Workout 14.2 @ 80% intensity or something high enough to understand the … [Read more...]

I think the rest of the Crossfit athlete and coaching world can reside with the reality that anxiety and nervous energy often is a part of Open workout release day. Added to that anxiety is that currently Connor Felstead sits on the Junior Pan Am … [Read more...]

One of the biggest weightlifting cues that has been getting a lot of attention as of late is based around foot movement. When I first got started in weightlifting one of the major cues I was taught was to stomp my feet when I turned over under the … [Read more...]

Rest DayBorn This Day:nShaquille O'Neal“Me having a beautiful wife and great family and friends around me, all the money I’ve got, all the things that I’ve got, a Ferrari that I just ripped the top off of and turned into a … [Read more...]

Rest DayBorn This Day:nShaquille O'Neal“Me having a beautiful wife and great family and friends around me, all the money I’ve got, all the things that I’ve got, a Ferrari that I just ripped the top off of and turned into a … [Read more...]

Well the first week of the Open is in the books. If you're like me, not only where you fascinated by the results but some suspicions were confirmed as well as some surprises. Here's a couple observations that I took away from week one. Also there are … [Read more...]

Strength:nA) Power Jerk + Jerk Grip OHS: 4 sets of 3+3 @ 70%-75% of split jerk max, rest 90 secnB) BS: 60/5, 70/4, 75/4, 80/4*3 sets, rest 90 secSkill and Conditioning:nFor Time:n75 Cal Airdyne Buy-Inn3 Rounds:n10 DB Clean (70/55, must touch ground … [Read more...]

Weightlifting:nA) Power Clean + FS + Power Jerk: 60/3+3+1, 65/2+3+1, 70/1+3+1*3 setsnB) Power Snatch + Snatch: 60/2+2, 65/2+2, 70/1+2, 80-85/1+2*3 setsnC) Snatch Pulls From Hip: 100/4, 105/4, 110/3*2 setsStrength:nA) BS: 60/5, 70/3, 75/3*3 setsnB) … [Read more...]

In the sport of weightlifting aspects like preseason, in-season, and off-season phases of training are a lot harder to find than sports like baseball and CrossFit. In weightlifting for many many years there was literally no off-season for me. Before … [Read more...]

Weightlifting:nA) Clean From Hip: 50/3, 60/3, 70/3, 75/3*2 setsnB) Hang Clean x 3 + Jerk x 1: work up to 80%-85% x 4 setsnC) Jerk Balance: 4 sets of 5 @ 60%-70%Strength:nA) Clean Grip RDL into Shrug: 5 sets of 4 @ 100% of clean maxnB) Upright Row: 3 … [Read more...]

Strength:nA) Clean @ Hip x 3 + Hang Clean x 2 + Jerk x 1: 3 sets @ 75%, rest 90 secnB) Jerk Balances: 50-60/3*4 sets, rest 90 secConditioning:n3 Rounds For Time:n5 Deficit HSPU (6in/4in)n10 T2Bn20 UB DUn50ft HS WalknAfter completing all 3 rounds: … [Read more...]