Feels like it’s been awhile since we ran so while it isn’t pouring down outside let’s take advantage and see the sights.
Bullet Proof shoulders to start off your hour, think of it has “Prehab” have to seep the shoulders healthy so we don’t have to go through the rehab.
Goal is to go unbroken on your squats.
Breathing during your lifts is crucial. In today’s case we are talking about during squats.
Before any type of squat is initiated there should be an intake of air into the lungs, expanding the abdomen, and lifting your chest up. This means that we are not trying to “hollow” out and make yourself suck in to look good in a mirror selfie. We are doing the opposite. We need a big belly, your abdomen is your base of support.
Keeping the breath in as long as possible throughout the movement is important, some people start to breathe out on the way up, some hold it until they are up. Consider experimenting with both today and see how you feel, breathe out on the way up if you’re getting dizzy, which happens often while under heavy loads, it’s normal. Just breathe.
Back to work.
Bullet Proof Shoulders
For time
20 Back Squats 95/65
800 meter run
20 Front Squats 95/65
600 meter run
15 Back Squats 95/65
400 meter run
15 Front Squats 95/65
200 meter run
50 Air Squats
Masters RX 50+ 75/55
RX+ 135/95


Ok guys, here is a test WoD as it is a redo from April 20th of this year. I am keeping the write up as it was because it was a good one. Check your scores and set a mini-goal. On Thursday we will talk about the dramatic impact that mini goals can have on our performance and in our lives.
The Fartlek is a system of training for distance runners in which the terrain and pace are continually varied to eliminate boredom and enhance psychological aspects of conditioning.
Well we prefer our cardio with a little bit of cayenne.
Hence the Snatch Fartlek. Today we are training the ability to maintain form and technique at changing loads and heart rates.
We fail when we face challenges outside of our experience. This is why the CFBB/CFSL program is so comprehensive. Use this one for the development of the protective lower back muscles and that desirable neuroendocrine response that elevates natural chemicals like human growth hormone which is one our our bodies most potent fat burning and muscle building substances.
3 Rounds
10 Pullups with 3 second lower (partner assist if needed) *kip up then lower down
10 Sec partner assisted T Spine Stretch
15-30 Tuck Sit-Ups (knees to chest heels to butt, stretch hands forward, lay back until heels almost lift, then squeeze back forward)
Snatch Fartlek
AMRAP – Reps
For Points:
3 minute Snatch 95/65
3 minute Snatch 135/95
3 Minute Snacth 95/65
3 Minute Snatch 135/95
3 Minute Snatch 185/115
*95/65 = 1 point
*135/95 = 2 points
*185/115 = 3 points


Make a goal!
Every workout we make for you guys there is always an opportunity to get better you know that already, but if you aren’t recognizing how you are getting better every time how will you know?
Making a goal for every workout is a great way to keep a daily measure on your successes, it can be as big as PR’ing your front squat or something equally as big as doing all 15 KB swings with the 26 pound KB unbroken today.
Your coaches can help you with these types of things inside of a workout, but look at each piece of all the workouts we do and plan out how you’re going to attack it.
Make a note today in your comments on Wodify what you’re goal was for the workout and if you achieved it!
Keep the intensity, but move well! Always move well.
Out of all the athletes that competed this weekend I can honestly say all of your coaches and athletes moved the best this weekend, fluid, smooth, intense, strong, great athletes.
Ali, Morgan, Coach Alex, Coach Josh and Coach Jordy represented well!
Back to work.
Power Clean
3-3-3 Across 80%
**15 minutes
**Do singles for these but a set of three means you’re getting back on the bar within 5 seconds
15 minute AMRAP
-15 KB Swings 53/35
-5 Alternating Lunges with KB locked out OH on Right Arm
-5 Alternating Lunges with KB locked out OH on Left Arm
-20 Hops over a barbell off the ground with big weights
**The KB can get OH any way but has to be locked out
**May use Power Clean bar from cleans for the hops
**Hops must be two feet if needed to scale take the weight off the bar and use small weights and if needed to scale from there put bar on the ground


Ever wonder why CrossFit undeniably works?
Even I still wonder sometimes “How am I still getting better?” After 5 years of doing this I still PR workouts I tried 5 years ago. Amazing and fascinating.
We operate in high intensity workouts. That’s where the most benefit and development happens.
High intensity training and like today with Tabata, High intensity interval training is scientifically proven to be the most beneficial for building lean muscle and burning off unneeded fat.
That’s all of our aim right? Build muscle and lose fat.
We are also improving our anaerobic and aerobic capacity at the same damn time, pretty cool right?
Getting better at running for long distances and better at one rep maxes all in one shot!
Back to work.
Clean Pull
75% of clean max
Tabata the following for reps
-Hand Release Pushups
-Ab Mat Situps
-Box Jumps 24/20


Big Props to the CFSL hammering out an impromptu burpee challenge. By my calculations… is 70?
Finish it.
The other night Alex and I were discussing a quote I came across the other day. The quote was:
“How you do anything, is how you do everything.”
Let that marinate.
If you whine you are a whiner.
If you complain you are a complainer.
If you quit you are a quitter.
If you are mostly concerned with you, you are selfish.
And if you recruit people to join you and try to bring them down, you are worse than all of those added together.
One of the amazing things about a CrossFitWoD is that it performs two purposes simultaneously. On the one hand, it ungrudgingly puts the state of your fitness on display and reveals truth, an on the other hand it gives you the opportunity to change that state forever, if you want to. That’s its two roles.
It tells you you suck, but at the same time, it is the very thing you must embrace in order to not suck any more.
Now I don’t directly coach you guys as much as I used to, but I consider everyone of you to be my athletes. And by coaching your coaches, and still being responsible for your training, I still consider myself to very much be your coach.
As your coach I see my responsibility as very similar to the two roles of the WoD we just discussed. To help you see the truth about yourself, and to help you change it, if you want to.
Back to the quote. Scroll up, read it again. This quote is INFORMATIVE.
Maybe you read that and and you get discouraged. I am not trying to discourage you. Maybe you look at how you approach your workouts and can see the similarities. But that’s only one of the roles of the WoD. There’s another quote that is more than informative. It’s EMPOWERING. That quote is
“The way it’s always been is not the way it always has to be.”
All you have to do is change how you do anything, and very quickly you will change how you do everything. Start with todays WoD.
1) Spend 3-5 ACTUAL minutes rolling out the butt, lower back and hamstrings.
2) Spend 2 FULL ACTUAL minutes working into spinal decompression on the ghd machine. Rest for little bit while everyone goes.
**lay prone like you were doing back extensions but just let your body hang
3) Spend 2 FULL ACTUAL minutes with a weight hugged to your chest in the same position from number 2.
4) Banded Samson into Samson Split (just extend that forward leg)
Take 10 Minutes to accumulate as many tempo Pistols as possible.
3 second lower- 3 second hold – 3 second up
Alternate. Only count the ones you did with proper timing. If you scale, just notate how you scaled
SCALING: no apparatus
1) foot behind you with top of foot on ground, like a lunge but top of back foot pressed into floor not toes.
2) top of nonpistoling foot pressed into the achilles of the pistoling foot, use that tension for balance
3) non pistoling out front but resting on floor
If these do not work…..revert to air squat work, AKA double leg pistol.
THIS IS ABOUT VIRTUOSITY. Have your movement checked.
Zercher Squat
Start heavy, stay heavy