Strength:nA) Snatch from blocks @ top of knee + OHS: 3 sets of 3+3 @ 75%-80%, rest 90 secnB) EMOM x 6 min: Snatch Grip Deadlift x 5 @ Max + 6 Toes To BarnC) BS: 60/6, 65/6, 70/2*6 sets, rest 60 sec all squats completed with no rest at the topnSkill … [Read more...]

I know a couple of you are looking for some explanation on what the schedule looks like for the Open and what the plan is for the next 10 weeks through the Open. I am going to release that tomorrow. (Seems better to do that on a Monday in some … [Read more...]

As I am writing this we have concluded day 1 of the Fittest Games at Crossfit Central in Austin. Our team and athletes are doing superb and all have had some amazing performances. Currently Team Deep sits in 18th after catching an unlucky first … [Read more...]

Rest Day. Ok guys, starting next week this training program will focus on prepping and tapering for the Arnold's competition March 1-2. If you are not doing a competition around that time, mark your calendar to max out that day."We are what we … [Read more...]

Rest Day. Next Week we will start a cycle built to give you comfort and proficiency with the barbell under the duress of conditioning. We also will be getting ready to destroy the Opens."We are what we repeatedly do. Excellence, then, is not an … [Read more...]

Last Day of the Bulgarian Cycle. Last chance for a while to hit those PR lifts. Go get it.Weightlifting:nA) Snatch to max (3 misses allowed)nRest 15 min and eat somethingnB) CJ to max (3 misses allowed)nC) FS to 3RMStrength:nA) Snatch Grip Deadlift … [Read more...]

Last Day of the Bulgarian Cycle. Go get that PR.Strength:nA) Snatch to max in 12 min (3 misses allowed)nRest 15 min and eat somethingnB) CJ to max in 12 min (3 misses allowed)nC) FS to 3RMSkill:nEMOM x 10 min: 5 Pistols E/L + 5 Burpees … [Read more...]

One of the bigger ideas that I've been teaching and focusing on with my athletes is the idea of patience before standing up from the snatch. Far too often I see lifters miss a lift ONLY because they rush out of the bottom and lose the lockout … [Read more...]

For those of you who have not checked out the Faith RX'd training camp coming up, this is a reminder to take a look if you're in the Charlotte area. We are doing a training camp at CrossFit Eternal in Charlotte, North Carolina the weekend of February … [Read more...]

Strength:nA) CJ to max in 12 min (1 miss allowed)nB) Clean Deadlift x 3 @ 10% more than max x 4 sets every 60 secSkill: 4 setsnA1) Deficit/Parallete HSPU x 3 reps @ tempo: 60X3 (6 sec down, no pause, up AFAP, 3 sec pause at top), rest 60 secnA2) … [Read more...]

Weightlifting:nA) CJ to max (2 misses allowed)nB) Clean Pull x 3 @ 10% more than max x 3 setsStrength:nA) Squat Jumps (Bar on back, squat, jump just enough to leave ground): 50/4*3 setsnB) Incline DB Bench Press: 10, 8, 6 *increase weight each set … [Read more...]

I want to set the record straight with this blog post on some assumptions that have been made on how valuable I find personal programming to be for a successful athlete. Clearly, I believe that programming plays a huge part in one's success and is … [Read more...]

Rest Day"You are not only responsible for what you say, but also for what you do not say."nMartin Luthern … [Read more...]

Rest Day"You are not only responsible for what you say, but also for what you do not say."nMartin Luther … [Read more...]

Weightlifting:nA) Power Snatch to Max in 12 min (1 miss allowed)nB) Power Clean + Power Jerk to Max in 12 min (1 miss allowed)Strength:nA) BS: Find 3RMnB) KB/DB Bent Over Row: 3x8nC) GHD Raise: 3x6 … [Read more...]