Tuesday, December 30, 2014


Nice demo with 432 pounds. Dmitry Klokov. Note the deep starting position and how close that is to the the receiving position.  Also watch him thruster 420 pounds here at 4:41.  Ladder at a Grid comp.  Curious about Grid?

Sometimes every snatch does not go as planned.  Even if you go ass over teacup, get up and try again.  On a related note - always look at your setup to give yourself a clear spot.   Double up on a bar if the gym is crowded.

Snatch 3s 
OHS 3s (off rack)*
*Squat should get heavier than snatch.  Add 1 to 5 pounds from last week.

4000m with rate changes every 1000m: 22-26-22-26
Row for a total of 4000 meters at a sustainable intensity, varying your stroke rate as follows: row 1000 meters @ 22 spm, 1000 meters @ 26 spm, 1000 meters @ 22 spm, 1000 meters @ 26 spm.
Score time, document average pace.

Monday, December 29, 2014


I think this photo of Matthew, Aaron, and Bill was from the last time we did Barbell Bear... that was a fun and challenging WOD... maybe we should do it again....

Read all about the Whole 30 here.  Please borrow a book from our library, just write your name on the nearby whiteboard.  Get reeeeeady!

Skill Time

3 sets of 5 at the heaviest weight 
(Add 1 to 5 pounds. Please make sure to start with a light bar and do several warm-up sets.  These sets should not be a struggle to complete.)
Pull-ups weighted or strict 3 sets x 5ish.

6 Rounds for Time:
1 rope climb or 5 pull-ups and 5 dips
3 AHAP slam ball over-the-shoulder or stone*
9 pikes on rowers (feet on seat)

*double up mats



Skills and Warm-up

Back squat
Work up to 3 sets of 5 at the same heavy-ish weight
Should still be relatively light - great time to work on your form.  Add 2.5 to 10 pounds from last week if you were able to complete all reps. 

3 rounds - no score - focus on your technique!
1 minute skill practice - your choice - clean and jerk, flip the tire, dips, bar muscle-ups attempts, etc.  Your coach will help you pick something appropriate.
1 minute Double-unders or Double-under practice
1 minute kettlebell clean
1 minute kettlebell snatch*
1 minute to perform 3 skin the cats then rest

*OK to use lighter KB

Thursday, December 25, 2014


Hi, everybody!  Sorry abut the schedule mix-up!  The classes today are at NOON and 5:30 pm, no classes at 6:30 pm

Bench 3 sets x 5 reps (Start 75% 1rm plus 2.5 to 7 pounds but it should not be a struggle to finish all reps, emphasis form.  This means do your warm-up sets, then do three sets all at the same heavy-ish weight.)

Make-up any missed lifts if time allows.

3 rounds - no score
1 minute Goal practice - your choice - flip the tire, dips, bar muscle-ups attempts, heavy squats, etc. Your coach will help you pick something appropriate.
1 minute Double-unders or Double-under practice
1 minute Handstand walking*
1 minute to perform 1 forward or backward roll then rest

*Options: hold handstand for as much of the minute as possible; do hand-walking against the wall - tap shoulders; practice free-standing handstand walking.

MOB - ten minutes working your issues

Wednesday, December 24, 2014

Thursday - Christmas Day

The gym is closed.

But… if you are reading this your WOD is:

Run a mile as fast as possible

Have a fabulous Christmas!

Tuesday, December 23, 2014


Regularly learn and try new sports!  This guy was just hanging out in the tree - spinning around, flipping, and swinging back and forth.

No evening classes for Christmas Eve.  No classes on Christmas day.  Two classes on Friday.  Have a great holiday!

Snatch-specific warm-up
Snatch 3s
OHS 3s (off rack)
Still fairly light skill work, sub clean and FS here if needed.

Partner Dumbbell Bear
10 minute AMRAP (if no partner go OTM)
5 DB deadlifts (45/35)
5 DB hang power cleans
5 DB thrusters

The Rx’d weight is very challenging, most should use much less. Use the same weight for everything this time.

Monday, December 22, 2014



3 sets of 5 at the heaviest weight

(Please make sure to start with a light bar and do several warm-up sets. Add a few pounds if you did this lift last week and it was way too easy, but these sets should not be a struggle to complete.)

Pull-ups weighted or strict 3 sets x 5+.

This workout introduces longer rowing with stroke rate variation. Here are the details:

• Do three 5 minute pieces, varying the stroke rate as noted below. Try to row at a pace that is within a few seconds of your last 3 minute pace from last week.
• 20 spm for the first 2 minutes
• 22 spm for the next 2 minutes
• 24 spm for the last minute
• Rest: row very easily for 2 minutes before starting the next 5 minute piece.



These gifs are much better if you click on them.  Aaron and Ellie.  I think that is Ellie's 120 pound snatch!

Goal board - make sure you have a measurable goal with a date!

Skills and Warm-up

Back squat
Work up to 3 sets of 5
Should still be relatively light - great time to work on your form.  Add 2.5 to 10 pounds from last week if you were able to complete all reps.  Use 75% of 1 rm and work on form if otherwise.

Amrap 12 minutes
8 toes to bar
8 box jumps*
12 kettlebell swings
1 bear crawl 

We did this on Sunday, December 29, 2013 if you are curious to compare.

*Use a slightly lower box than usual and cycle the jumps - jump down and up but spring off the ground as if it is hot!

Thursday, December 18, 2014

Fran Friday

Bench 3 sets x 5 reps ( 75% of 1rm or lighter, should not be a struggle to finish all reps.)

Thrusters 95/65

This should be very fast, a sprint. Scale weight not reps.

MOB - Friends don’t let friends Fran and drive.  Take some time with a mobility WOD from the posters, then foam roll EVERYTHING.


Push those knees out, squeeze the bar and tighten up those shoulders!  Read more here.

"Trust me, if you do an honest 20 rep program, at some point Jesus will talk to you. On the last day of the program, he asked if he could work in."- Mark Rippetoe
This is how old-school weightlifters got big and strong.  That and steak and potatoes for a post-workout "shake".

3 rounds NFT 1 min DU practice, 1 min plank, 1 min wall-ball

Squat 20 reps, 70% of 1 rm FS
If too easy, try a bit heavier.

7 Rounds for Time:
4 AHAP slam ball over-the-shoulder or stone*
1 rope climb or 6 pullups
9 burpees
*double up mats

OK to cut-off if too long

Tuesday, December 16, 2014


John K, canine search & rescue guy

3 r NFT pike on rower x10, handstand kick-up x10, slam ball over shoulder x10

Snatch drills and skills

Snatch 3s

OHS 3s
not too heavy today, move quickly

OTM 10
Power Clean 2
Box jump 3

heavy-ish and high-ish

Monday, December 15, 2014


Press 5s
Work up to somewhat heavy but not max.  Leave some room to move up next week.
Alternate with pull-ups, weighted or strict 3 sets x 5ish. Ideally all 3 sets with same band/weight

score total reps 
AMREP box jumps (low box, work on chaining together reps, so yes, jump up and jump down)
AMREP push-ups 

This WOD is a great time to practice your box jump technique.  Each set will be as many as you can chain together - bounce off the ground and refocus on top.  Make sure to stand all the way up! 

Snatch prep MOB


Time for a new cycle! We will be focusing on skills and the basic barbell lifts. Time to set some goals for this next three month time period. I will set up a section of the board for GOALS! They need to be singular, measurable, attainable, repeatable, and testable! Choices: power, strength, body composition, speed. (Also a good time to start planning for your Whole 30 Paleo Un-Binge in January.)

Back squat
Work up to 3 sets of 5 at 85%-90% of 1rm FS
Should be relativly light - great time to work on your form.

Experiment with stroke rate and power output.
• 1 minute rowing at a warm-up pace
• 3 minutes at 20 strokes per minute (spm), comfortable effort; 1 minute rest.
• 3 minutes at 22 spm, harder effort; 1 minute rest.
• 3 minutes at 24 spm, comfortable effort; 1 minute rest.
• 3 minutes at 24 spm, harder effort; 1 minute rest.
• 3 minutes steady state rowing at your choice of power and stroke rate. Make note of what pace you settle on, because you will use it next week.

Thursday, December 11, 2014



One more chance to find
Snatch 1 rm.

Dumbbell Bear
OTM 15
5 reps deadlift
5 reps hang power clean - not curls!
5 reps push press

OK to use lighter DB for overhead if needed. Reps may also be scaled but write it down.

Carly, with a surprise PR


Nice, Ana!

20 minutes to find 1 rm Clean
*Most should perform a squat clean

50-40-30-20-10 reps for time of:

Hips and shoulder MWOD - prep for snatch!

Tuesday, December 9, 2014


3 Rounds Not For Time
7 Ball Slams*
10 Pikes on Rowers**
12 MB Rotational tosses (6 each side)
**place feet on seat, hands on the floor behind the rower, pike up like a reverse v-up

Back squat 1rm*

Your warm-up sets should look a lot like the deadlift warm-up sets.  

*If you missed Tuesday's deadlift 1rm or the Front Squat 1rm, please make up one of those instead.  If you missed Tuesday's 2000m meter row you may do that too!  

Monday, December 8, 2014


Chris, 50.5 inches by the way

3 rounds not for time
8 DB/KB Deadbugs (KB in hand goes from neutral position to overhead)
10 Back Extensions (superman on ground or GHD Back Extensions
12 Scapular Retractions on the Supine Rings
15 banded good mornings

Find your 1 rep max.
Take 20 minutes to build to heavy 1rm


then rest as needed and row when ready
2000 meter row

Sunday, December 7, 2014


Nice job, Will!

Hope all that rowing practice has paid off!


EMOM 12 minutes
1 Hang Power Clean + 1 Hang Clean + 1 Shoulder to Overhead
Men: #115-#135
Women: #65-#85
(Go heavier if movement is of quality and the weight is moving fast)

For time:
1000 meter row
50 Thrusters (45 lbs)
30 Pull-ups

Thursday, December 4, 2014


Our Potluck is on Saturday at 10:30 am!  Please join us.  There is a sign-up on the whiteboard just to make sure we don't get a dozen plates of bacon.  So far things look very yummy.  Come and show off your Paleo cooking skills if you make something amazing.  We'll eat anything, but most of use do appreciate healthy Paleo dishes.  (Please bring your own dishes and silverware.  Kids and family are welcome.)

Workout of the Day
Spend 15 minutes to find a Bench Press 1​rm*
*We will be doing a bench press linear progression in the next cycle, so let's see where you are.  

El Balboa Grace
12 minute AMRAP
3 Power Clean + STOH
6 push ups
9 box jumps



Turkish Get Ups
1 rm
demo human

Max Height Box Jump*
*Should be main focus for the day

8 rounds
1 way bear crawl
​Abs - ​ Odd minutes: Complete 10 Evil Wheels
​ ​Even minutes: Complete 10 Hollow Rocks
Rest :60 between rounds

Tuesday, December 2, 2014


Another nice hero WOD, this one is actually for a little boy... Read more here and Wade's Wings is here.

Complete 5 rounds for time, 30 minute cutoff:

50/35 lbs One Arm DB Power Snatch –  11 reps
50/35 lbs One Arm DB Thruster –   12 reps
Pull Ups w/ the 50 lbs DB –    11 reps

*Alternate hands as needed during the workout to complete total reps.
Scaling will be allowed, as usual.

Spend some time working on shoulder, thoracic mobility

Monday, December 1, 2014


So January 1st (2nd really since we want to be realistic) is a great time to try a Whole30-style Paleo deep dive.  This 6 week program we are doing now is kind of a warm-up for a more thorough cleansing and healing program.  After the excesses of the holidays we probably will be ready for a some clean eating with just meat and veggies!  But you need a plan for after those 30 days - and I don't mean a plan to go to the all-you-can-eat buffets in Las Vegas!  READ HERE FOR MORE 

Front Squat*
Find your 1 rep max
Spend 20-25 minutes

*Need this for next cycle


5 Rounds
15/10 Calories on the Rower
12 t-2-b
9 Up Downs