Thursday, May 29, 2014


Nice work on the rope climb!  Notice the leg protection - a neoprene sleeve.  I don't know where Matt got those, but these are made by the same people who make our jump ropes and they look very useful.

Take some time to practice your rope climb!

Well, that was a fun WOD on Thursday!  Probably the shortest one you all did all week!  It took longer to write it down than for some of you to do it.

Bench press 3rm
  max reps at 90%
  max reps at 80%

12 minute AMRAP
3 deadlift (275/185)
6 burpees
9 vertical jumps (max height jump catch - demo here)
12 db power snatch (6 each side)

Wednesday, May 28, 2014


No cherry picking today, but be prepared to climb the rope or do pull-ups.

Tuesday, May 27, 2014


Fishing at Siena Pond, Lafayette

Watch a preview for the last week of CrossFit Games Regonal Competition here. Spealler and Khalipa!

EMOM 12 Minutes perform:
1DL+1HPC+1shoulder to overhead

4 RFT:
500 M Row
15 T2B


Nice job with the hero WOD "Alexander". That was a tough one! Read more about Staff Sgt. Alexander G. Povilaitis here.

Solar Freaking Roadways

Back Squat
5/65% 4-5/75% 2-3/80% 2-3/ 85% then 3X7 at 70%+1-5 pounds to last week

8 RFT:
Odd Rounds-
10 Single Arm KB Swings Right (24/16)
10 Single Arm KB Swings Left
Row 200 M
Even Rounds
10 KB Single Arm PP Right (Same weight used in swing)
10 KB Single Arm PP Left
Row 200 M

Friday, May 23, 2014


Good article about the bench press here, not too long and with photos.

Monday - Memorial Day WOD - A hero WOD at noon.

Spend 12 minutes
Bench Press 5rm
2x max reps at 80% of 5rm

500m row then
back squat (135/95)
pull up
500m row

**for the back squat the bar must be cleaned from the floor and placed on the back, unless a shoulder issue hinders putting weight up and over your head

Wednesday, May 21, 2014


A new On-Ramp will start Tuesday June 3rd.  Get signed up now, get your friends signed up!

This Monday is Memorial Day.  We will have one big class (time TBA), please reserve a spot but we will do something special.  It's a good day to take your family out on a walk or run, too!

EMOM 12 minutes
odd- 6 Burpee bar hop overs
even- 5 Deadlifts (BW/ 3/4 BW)

double unders
sit ups

Another chance to practice your DUs.  It's the only way to improve.

Tuesday, May 20, 2014


15 minutes- work up to a heavy complex of
2 hang power cleans + 2 Shoulder to Overhead

AMRAP 12 minutes
4 pull ups
6 wall balls
8 push ups
10 hollow rocks

Monday, May 19, 2014


Weightlifting class is on tonight!  Please sign up 12 hours in advance!

A how-to, for curiosity and nostalgia - Platform: the Olympic Press

Push Press 1rm

6 rounds
250 m row
20 Tire Strikes
10 T-2-B
7/5 HSPU


Back Squat 5/65%, 3/75%, 2/80%, 3/ 85-85%,
 3×7/+1 to 5 pounds added to last week

Tabata (:20 on :10 off) 16 total intervals
-KBS (russian)
-box jump to step down
*alternate every other round

-complete 30-50 evil wheels or GHD Sit Ups

Thursday, May 15, 2014


Bob_Kalsu on WikipediaSports Illustrated.

Every other minute for 10 minutes perform (5 sets)
Bench Press-10 reps @ same weight as last week or 70%


Complete 100 Thrusters for Time
*perform 5 burpees at the top of each minute
**30 minute cut off
***Scaling will be OK

Wednesday, May 14, 2014


Video here - Silver medalist talks about rowing technique: length, power, connection. Watch her chain, it's nice and quiet.

An essay about rowing technique with a few more videos.

Spend 10 minutes work on mobilizing your hips and foam rolling

Emom 12 minutes
Odd- perform 3 deadlifts at 70% of your 1rm
Even- 10 lateral jumps over the bar

7 rounds
5 hang power cleans
7 toes to bar

Tuesday, May 13, 2014


EMOM 8 minutes
odd: 1 minute row
Even: 3 wall walk ups

Press 3×5@ 75% of 1rm

Double Unders
Hollow Rock
Tire Strike (Alt sides per rep)

Monday, May 12, 2014


EMOM 16 minutes
odd- perform 1 power clean +1 hang clean + 1 thruster
even- perform 3-5 strict pull ups
*add weight each round
  If you can't do a pull up- complete 3-4 count negatives
  If it's easy, do weighted pull-ups

500m Row
50 wall balls
40 KTE
30 Burpees
20 Box Jumps

Sunday, May 11, 2014


Back Squat 5/65% 3/75% 3/85% 3×10/ 65% (or add 1-5 pounds from last Wednesday)

AMRAP 12 minute
12 kbs russian
max rep push ups
200m row
*Score is total push ups and rounds completed as two different scores

Thursday, May 8, 2014


Every :90 for 9 minutes (6 rounds)
Complete 7 Reps at same weight as last week
Bench press

4 rounds for time
12 thrusters (115-95/ 85-65)
12 bar facing burpee

Complete 3 times
10-20 evil wheels
20-30 band pull aparts

Wednesday, May 7, 2014


* Drop between reps
KBS (Russian)
Chin Ups (strict if possible)

Then complete 150 Double unders for time
*If DUs are still trouble spend 4-7 minutes working on the skill
-Score as two different workouts


10 minutes: Work on Skill designated by coach
options for those at home:
-Ring muscle up transitions
-HS walk or holds
-Turkish Get Ups

4 rounds 1:00 work @ each station with :20 rest between
-200 m row
-Box Jump to Step Down
-Tire Strikes
-Handstand Hold
-Plate Pick Ups

Monday, May 5, 2014


Spend 8 minutes
Push press 3rm

2 rounds: 2 minute work 1 minutes rest
Max Reps Ground to Overhead (use 70% of 3rm Push Press)

AMRAP 10 Minutes
5 pull ups
10 push ups
15 air squats


Wang Mingjuan of China  (48 kg class, here at the 16th Asian Games in Guangzhou, China.)  She won gold in London 2012 with a 91kgs snatch and a 114kgs clean and jerk with a two-lift total of 205 kgs.

Back Squat 5/65% 3/75% 3/85% then 3 sets of 10 at 65% (or add 1-10 pounds from last Wednesday)

Complete for time
800m row. then….
5 rounds
10 toes-to-bar
10 single arm db snatch

Thursday, May 1, 2014


New On-Ramp start Tuesday!  This may be the last beginners class until July.

EMOM 8 minutes.
Bench Press: Complete 5 reps @ 70% of your 1rm from last week

10 rounds
6 Hang Cleans (95/65) (odd rounds)
6 Thrusters (even rounds)
6 pull ups
bear crawl up and back (every other round)