Monthly Archives: February 2016

Day 17: Monday, February 29 Another Snow day….

  • It is hard to imagine, crew, but it is yet another Snow day for you animals
  • Come prepared to start TESTING WEEK tomorrow


Image result for snow day


Day 18: Tuesday, March 1

Andrea and Alyssa always reppin the gym!


Image result for crossfit testing week

This week we will be assessing our performance levels

  • Although it is called, “TESTING WEEK”, the real idea is to get a snapshot of your fitness levels
  • It is critical to stress that the STRENGTH Tests are done to establish a baseline for programming; although we do 1 rep Maxes, they are not done at the expense of proper form (we can easily determine your approximate 1 rep Max using 3-rep efforts)
  • Also note that when you perform Bodyweight or Met-Con assessment items, that all reps must be done with full range of motion
  • REMEMBER: this is being done to determine where we are now, and provide us with a Benchmark from which we can progress


  • take 20 minutes to establish a 1 rep Max Bench Press
  • perform as many full range Sit Ups Ups as you can in 1 minute
  • after a few minutes of rest, perform as many full range Air Squats as possible in 1 minute

Met-Con WOD:

  • Perform the following at a reasonable pace
  • You  do 15 DL; your partner does 15 DL; and so forth
  • Suggested weight 95/55
    3 Rounds for time:
    15 Deadlifts
    12 Hang Power Cleans
    9 Front Squats
    6 Push Press

Day 16: Friday, February 24



  • we will listen to AC/DC’s Thunderstruck – every time you hear the word, “thunder”, you must do a Burpee


  • we are going to spend some quality time working on a staple move in CrossFit – the Thruster
  • It is essentially a front squat into a push press in a continuous movement


  • partner up with someone and perform 2 sets of 10 reps with the bar only
  • once Coach has approved your form, add a bit of weight to the bar if given the go-ahead and complete:
  • 3 sets of 8 reps of Thrusters
  • we will sit down as a group and watch a few of the videos from CrossFit HQ on tips to improve, your Thruster technique and scaling options 

Met-Con WOD:

PART A: In a group of 2

Rep scheme of 2,4,6,8,10,12,14,16,18,20 of:

  • Box Jumps or Step Ups/Downs
  • Sit Ups
  • Thrusters @ 65/35

Alternate reps, so:

Partner 1 does 2 Box Jumps

Partner 2 does 2 Sit Ups

Partner 1 does 2 Thrusters

and so forth

PART B: in a group of 2

Switch when needed (only 1 skipping, running or Wall Balling at a time)

  • 300 single skips (or 100 Double Unders)
  • 6 trips up the stairs in main stairwell
  • 50 Wall Balls


Day 13: Tuesday, February 23

Katherine shows how things are done Girls Gone Strong style!


20-15-10 of the following:

  • Goblet Squats
  • KB Swings 
  • One Arm KB Push Press (or use a DBell)



  • 3 sets of 8 reps of Strict Press



  • 3 sets of 8 reps of Push Press (use heavier weight than Part A>)

Met-Con WOD: “The Incredible Hulk”


Alternating with your partner:

So. you do 5 Deadlifts; your partner does 5 Deadlifts; and so forth down the list

AMRAP for 30 minutes of:

Use lighter weight if necessary to get excellent form

  • 5 Deadlifts @ 75/45
  • 5 Hang Power Cleans @ 75/45
  • 5 Front Squats @ 75/45
  • 5 Push Press @ 75/45
  • 5 Back Squats @ 75/45

Day 12: Monday, February 22


  • 5 reps each side of the exercise demonstrated in the following video:

  • 10 reps of the activity at Minute 9:17 of the following video:


Working in a group of 4:

  • 3 sets of 8 Bench Press
  • 3 sets of 8 Pendlay Rows
  • weight should be light, but it can get heavier each set

Met-Con WOD:

5 rounds of the following:

  • 10 Pull-Ups (you can do Jumping Pull Ups, Barbell Rows, Band-assisted Pull Ups)
  • 15 Push Ups
  • 20 Sit Ups
  • 25 Air Squats

After each round run one lap of inner loop


  • Heavy-ass Farmer’s Carry around inner loop

Day 11: Friday, February 19

Growth only comes through struggle, through stress and discomfort, and expanding your boundaries.

Ben Tormey


  • 10 Cossack Squats
  • 10 Good Mornings
  • 5 Inchworms


  • Deadlifts

  • Safety Deadlift Bar
  • DBell Deadlifts


All sets will be done with light weight and concentration on proper form

Weight can be added as long as form stays solid

Alternate between your group

  • 1 set of 12 Deadlifts 
  • 1 set of 9 Deadlifts
  • 1 set of 6 Deadlifts

Met-Con WOD:

“Skills Chipper”:

With a partner, alternate to complete:

  • 30 KB Deadbugs
  • Run a set of stairs
  • 30 Prisoner Squats
  • Run a sprint down main hallway
  • 30 DBell/KBell Snatches 
  • 300m on the Rower
  • 30 Jumping Lunges
  • Run a lap
  • 30 Lat Pulldowns on the cable Station
  • length of the Great Hall running backwards
  • 30 Russian Twists with 10 Pound plate
  • Double leg hops up stairs
  • 30 Rubber band resisted Barbell curls


Day 10: Thursday, February 18

  • WOW! Two Snow days in a row after a Holiday Monday…. 
  • Only two days of training this week – we need to make them count!

“Most of the time our feelings are a consequence of our actions.”
Eric Greitens Navy SEAL

That is why when someone says, “I have no energy. I feel horrible. I just can’t get up in the morning.”

I ask about their actions.

I don’t ask them why they feel this way. I know why.

They eat garbage food. They don’t sleep. They stare at blue lights until midnight. They exercise too much or too little. They drink alcohol or take other recreational drugs in excess. They don’t help others. They revolve around how they feel.

You think Mother Theresa didn’t have every gut parasite and latent virus on the planet? There isn’t even a need to answer that. How come she wasn’t complaining about how she felt or her circumstances all the time? Because she lived with purpose. She lived for others. She had an indomitable will that she built through practice. Sometimes in this space we spend too much of our consult time on physiology and hope that if we tell people they are screwed up enough they will take the right actions.

You are broken, you need to fix this. Not very motivational.

This is why I try to always get people to buy into doing the things and creating the habits that will help them heal. To understand they are not the victim but this knowledge frees them to do something. We create a plan of action. If they follow this plan of action they feel better. When they feel better we have to get more positive actions. AKA you didn’t get take all these right actions so you could work more hours at a bull$hit job instead of playing with your kids or following your passions.

There is a Zen saying that constantly hums around in my mind when things get difficult, “Just do the next thing.”

Take that next right action. Everything else hinges on that.

Written by Ben House


3 rounds of the following:

  • run 1 lap
  • perform 5 Man/Woman on Fire Burpees
  • 8 Jumping Squats


  • Review Air Squats and Goblet Squats
  • Introduce Front Squats and Back Squats
  • Double Unders
  • Burpees
  • Sit Up Get ups


  • in a group of 4, spend 20 minutes working with the bar and practicing Front and Back Squats
  • move up the load as a each person in your group has a successful lift

Met-Con WOD:

perform this workout with a partner: perform any movements at the same time, but alternate on the Back Squats, Push Press, Front Squats and Pull Ups

  • 50 Air Squats
  • 50 Double Unders (or 200 skips)
  • 40 KB Swings (20L, 20R)
  • 40 Sit Ups
  • 30 Back Squats 65/45
  • 30 Push Press 65/45
  • 20 Front Squats 65/45
  • 20 Pull Ups
  • 10 Sit Up Get Ups
  • 10 Partner-Jump Burpees 


Day 7: Friday, February 12

Brandon putting in the work – EVERY DAY!

Training with Integrity (from a post by Alissa Ackerman Tabata Times)

“Are you asking the best of yourself in training? Are you pursuing excellence? Are you throwing a weight around with terrible form and counting that as a rep? Are you selling yourself short, or are you challenging yourself?”

“Training with integrity means being consistently asking the best of yourself. Never getting complacent. Executing proper form with light weights and with heavy weights. Focusing on quality over quantity. I don’t care that you can do 100 reps of whatever weight with terrible form. You don’t look like a badass. And you won’t look like a badass in rehab either. Not only should bad reps not count, but they also have the potential to damage your body. Training with integrity often involves no-repping yourself as part of a commitment to quality. Especially when no one else is watching. “


We will practice all of these moves together under Coach’s instruction. Work in a group of 2.

  • Hang Power Cleans
  • Power Cleans
  • Pendlay Rows
  • Hollow Rocks
  • Overhead Squats

Met-Con WOD:

May be done partner style. I will provide options:)

AMRAP in 5 minutes of the following:

  • 5 Pull Ups (or Pendlay Rows)
  • 10 Push Ups
  • 15 Air Squats

Take 3 minutes off to recover.

AMRAP in 5 minutes of the following:

  • 5 Push Press 65/45
  • 10 Box Jumps (or Step Up/Downs)
  • 15 Hollow Rocks

Take 3 minutes off to recover.

AMRAP in 5 minutes of the following:

  • 5 Power Cleans 65/45 (35/15)
  • 10 KB Swings to eye level
  • 15 Overhead Squats with 35/15 (or PVC pipe)

Run 4 big loops of the halls when you are done.

Day 6: Thursday, February 11


  • 2 laps of the halls
  • Backward Lunge Walk for 20 steps
  • Skipping Arm Circle Forwards and then Backwards down Great Hall

Met-Con WOD:

This workout is a version of “Jason’s Tears”.

  • Read the following from a trusted friend/coach of mine
  • Approach the workout from the perspective he has written about
  • Quality full range reps are required as always

“When you measure ‪#‎fitness‬ as “work capacity”, and stay true to standards, the results collected are measurable, observable, and repeatable. Workouts re-tested over time become markers of improvement and indicators of weaknesses. Quantifiable improvement over broad time and modal domains is always the goal. That is ‪#‎CrossFit‬.

Here’s the story:
When I programmed the workout, I knew it would be difficult. I wanted to test strength-endurance, recovery, and mental toughness over a broad set of skills and with minimal gear – a barbell, a box, and pull-up bar, and the body.”

Justin Farina

6 rounds for total reps of the following:

3 minutes of WORK; 1 minute of REST

  • 25 Back Squats @ 75/45
  • 15 Burpees
  • 25 Pull Ups
  • 15 Front Squats 75/45
  • 25 Push Ups
  • 15 Deadlifts 75/45
  • 25 Sit Ups
  • 15 Box Jumps
  • 25 Push Press

Understand – you start at the top and work on the list until 3:00 is up; REST for 1 minute, and then get back to WORK where you left off. Continue this pattern until 6 Rounds are complete.

Your score is your total number of reps


When you are done, you may practice some skills – no High Box Jumps – no heavy Deadlifts, Squats or Bench. You may move some weight, just not heavy:)

Day 5: Wednesday, February 10



  • Atlas Stones
  • Yoke Carry
  • Zercher Squat/Carry
  • Pistols
  • Seated Press
  • Archer Push Ups

Met-Con WOD:

  • 10 Atlas Stones to each shoulder
  • 10 Sandbag Zercher Squats
  • 10 Pistols each leg
  • Yoke carry from cone to cone and back again hallway
  • 20 Squat Jumps
  • 10 Ring Push ups
  • 10 Keg Lifts
  • 250m on rower
  • 20 Seated Shoulder Press
  • 20 Floor Wipers
  • 20 Pallof Presses
  • 20 GHD Sit Ups
  • 10 TRX Ab Push Ups
  • 200 m on the Ski Erg
  • 20 Face Pulls
  • “21” Bicep Curls