Weightlifting:A) Power Snatch: 70/2*3 sets, rest 60 secnB) Power Clean + Push Jerk: 70/2+1*3 sets, rest 60 secStrength:nA) FS: 3 sets of 3 @ 80% of best 3RM, rest 90 secSkill:nA) 4-6 Muscleups + ME Dips on rings, rest 90 sec: 4 rounds n*if 6 MU is … [Read more...]

I spent the weekend in Houston helping lead a CrossFit weightlifting trainers course with Josh Everett, Ursula, Amie Taylor, and Matt Bruce. One of the things we focused on all weekend long was putting yourself in specific positions for power … [Read more...]

Rest Day. “Thou has made us for thyself and restless is our heart until it comes to rest in Thee.” n~Augustine of Hippo … [Read more...]

By the time this blog posts I will be halfway through helping Josh Everett and his staff lead a Crossfit Olympic Lifting Certification in Houston this weekend. As I was preparing to help this weekend one of the biggest things I had to prepare for … [Read more...]

Rest Day. “Thou has made us for thyself and restless is our heart until it comes to rest in Thee.” n~Augustine of Hippo … [Read more...]

I know that it's likely your body is struggling and in some pretty severe shock right now. OR maybe you've just made it through that. Either way, next week is a down week to allow for a bit of recovery before the final week 4.Weightlifting:nA) … [Read more...]

I know that it's likely you are all kinds of beat up and struggling to persevere. Next week has much lighter loads and will give you a chance to recover a bit before the final week 4. You can make it.Strength:nA) Snatch to max in 12 min (on miss 2 … [Read more...]

I have decided that every Friday moving forward I'm going to start a new trend and do what I am calling a "Feature Footage Friday". These Fridays are going to be an opportunity for me to highlight a video or a lifter that I saw this week and talk … [Read more...]

One of the biggest trends in the exercise world right now is the idea that taking recovery seriously, can prevent overtraining. I know that this idea is mind blowingly obvious, but there is a level at which elite athletes take recovery much more … [Read more...]

Strength:A) CJ to max in 12 min (on 2nd miss you're done)B) Complete 3 Hang Cleans x 4 sets @ 80% of max for the day, rest 45 secSkill:nA) 3 Rounds: 30 Mtn Climbers (30 each leg) + ME UB Muscleup, rest 60 secConditioning:1 min ME KB Swing (70/53)n1 … [Read more...]

Weightlifting:A) CJ to max (on 2nd miss you're done)nB) Complete Hang Clean x 3 + Jerk x 1: 4 sets @ 75%-80%nC) Clean Pull: 90/5, 95/5, 100/5*2 setsStrength:nA) Front Rack Lunges x 5 e/l @ 50% of FS Max: 4 setsnB) Push Press: 4 sets of 5 AHAP … [Read more...]

If you are into Crossfit at all, then you know by this point that the Opens dates and Regional dates have been announced.To recap:The Opens will begin on February 27th and end on March 31st.nWe have four days (Thursday-Monday) to complete the Opens … [Read more...]

Active Rest Day.Recovery Work:A) Snatch From Hip: 55-65/3*4 setsB) Clean From Hip: 60/3*4 setsC) Unweighted GHD Back Ext: 3 sets of 8: DEMO … [Read more...]

Rest Day“Rest and be thankful.”n~William Wordsworth … [Read more...]

Weightlifting:nA) Power Snatch to max (miss once and move on) in 12 minnB) Power Clean and Power Jerk to max (miss once and move on) in 12 minStrength:nA) BS: Find 3RM in 10 minnB) Clean Deadlift: 100/5* 4 sets, touch and go on all repsnC) GHD Hip … [Read more...]