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...]

For those of you interested, here's a video of the lifts that were completed this weekend. I didn't even get close to getting all of the lifts completed on the platform. In fact, I missed both my coach's lifts and a couple other males as well. … [Read more...]

Strength:nA) Power Snatch to Max in 12 min (1 miss allowed)nB) Power Clean + Power Jerk to Max in 12 min (1 miss allowed)nC) BS: Find 3RMSkill + Conditioning:n3 Rounds For Time:n800m runn14 Push Press (115/75)n7 Burpee Ring MU*manage round times and … [Read more...]

Weightlifting:nA) Snatch to max (4 misses allowed)nB) Add 10% of max: Snatch Pull: 3 sets of 2Strength:nA) Good Morning into Push Press (one fluid transition): 4 sets of 5 @ 40%-50% of clean maxnB) Strict Toes To Bar: 3 sets of 10 … [Read more...]

Strength:nA) Snatch to max in 15 min (4 misses allowed)nSkill: nEMOM x 6 min: 25 Double Unders, 50 foot HS Walk (or max effort until the minute is up)Conditioning:nAMRAP in 10 minn2 Wall Ball (20/14)n2 Burpees to 6 in targetn4 Wall Balln4 … [Read more...]

After an incredible weekend with an incredible staff at Backcountry CrossFit in Denver Colorado, I found myself incredibly encouraged and challenged at the ministry the Lord has laid before CrossFit. Matthew 9:35-38, Jesus makes the exclamation that … [Read more...]

The Texas State Championships and Open is complete. I believe this to be one of the most well-run and complication-free meets I've ever been involved in. With 239 lifters competing, this meet went off without a hitch! Well done! On day two, our … [Read more...]

I am writing this blog post having just left the venue at 11 o'clock Saturday night. We completed a full day of lifting starting at 8 AM. Days like today are the reason I love coaching. We had multiple lifters in every single session today and … [Read more...]

Ok guys I hope you enjoyed your easy week last week. Back to the max lifts. This is the last week of the Bulgarians style program. You should hit some pretty sweet numbers this week if you have not already. Here we go.Weightlifting:nA) Snatch to … [Read more...]

Ok guys I hope you enjoyed your easy week last week. Back to the max lifts. This is the last week of the Bulgarians style program. You should hit some pretty sweet numbers this week if you have not already. Here we go.Strength:nA) Snatch to max … [Read more...]

“When he worked, he really worked. But when he played, he really PLAYED.” n~ Dr. Seuss … [Read more...]

“When he worked, he really worked. But when he played, he really PLAYED.” n~ Dr. Seuss … [Read more...]

The Texas State championship is underway. We had quite an adventure getting set up last night but are smooth sailing now. The 18 wheeler that delivered all of our equipment got stuck trying to get in and out of the loading dock amongst many other … [Read more...]

Weightlifting:nA) Power Snatch + Snatch: 60/2+2, 70/2+1, 75/2+1, 80/1+1*4 setsnB) CJ: 60/3, 70/2, 75/2, 80/2* 4 setsnC) Snatch Grip Deadlift: 100/5, 105/5, 110/5*3 setsStrength:nA) FS: 50/5, 60/5, 70/3, 80/3, 85/2*4 setsnB) Deadhang Pullups: 3 sets … [Read more...]

This week's video is of one of my athletes at CrossFit Deep. He was snatching yesterday in our Olympic lifting class and we were working on a bit of his bar track movement from the hips. Here's a look at some of the improvements and cues we made in … [Read more...]