Monthly Archives: February 2014


I had originally wrote this long post about how far we’ve come since the first Open and the great community atmosphere that we have at CFLC. But you guys already know all this. So instead I’m keeping it short and simple (I’ll bore you with a long blog some other time).

This Saturday, let’s have some fun and kick some ass. 14.1 is here

Tomorrow I will post some tips to help you be better prepared for Saturday’s Open Comp.



AMRAP 10 (aka 14.1)
30 Double Unders
15 Power Snatches (75/55)

Open Athletes Template
Row or AD at a nice and easy pace for 5 minutes

3 Rounds
10 Jumping Squats
10 Behind the Neck Snatch Grip Presses (bar only)
10 Good Mornings (bar only)
This is not for time but rather for mobility. Explosive squat jumps then perfect technique on the press and good morning

Work on any problem areas afterwards in regards to mobility. Tight ankles, hips, shoulders. Foam rolling, lacrosse ball, band stretches.

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Connectivity Thursdays

For today’s mobility we will focus on improving the Overhead Squat position. Many times the ability to perform an Overhead Squat or Snatch for that matter is more so dependent on being able to align your body and bar in the correct position, it is not solely dependent on strength.
After our mobility portion there will be some more hollow body/arch practice.

20 seconds hanging from pull-up bar transitioning between hollow and arch with 10 seconds rest. Focus on the correct positions rather than just how fast you can swing.

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What’s to Come

There will be a few changes in our programming because of the Open competition. I will post two separate workouts for Wednesday and Friday. For those that won’t be competing your programming template will not change. For those who are competing, the goal is to obviously have you rested and ready come Saturday while still keeping your body mobile throughout the week. Therefore, your Wednesdays and Fridays will be at a significantly lower intensity. I see this as the best possible way for everyone to stay on track and progress during this years Open season. If you are participating in the Open you can still do the normal workouts for Monday and Tuesday then there will be a taper for the weekend starting on Wednesday.
Also, there will be a sign up sheet made for everyone that plans on competing this Saturday. Please put your name down so that we can begin to organize the heats.


1a) Close Grip Bench Press 3×8
1b) 3x Front Rack Kb Lunges 20 steps

10 Handstand Push-ups
50 Squats
50 Sit-ups
50 Kb Swings (55/35)
10 Handstand Push-ups
50 Squats
50 Sit-ups
50 Kb Swings
10 Handstand Push-ups

Open Athletes Template
4 sets of the following complex:
1 Power Snatch
1 Snatch Balance
2 Overhead Squats
Keep the weight light…do not go higher than 60%

3 Rounds
12 Overhead Squats (bar only, focus on form)
Run to Walnut and back
Keep the pace at roughly 80%

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No More Waiting

I can’t believe it’s already time for another Open season. For those of you competing for the first time, get ready to push yourself beyond what you thought you were capable of. For those that have competed in the past get ready to see that you are capable of so much more than you were in the past.
Like I stated in an earlier blog, we will be hosting our Open competition every Saturday. The heats will begin at 11 but everyone competing needs to be at the gym no later than 1030. This way you have proper time to get warmed up and we have enough time to get an accurate head count so that we can best organize the upcoming heats. If you are not competing PLEASE PLEASE PLEASE come out and show some support to those that are. Nothing helps more than the support of your fellow gym goers.
If for some reason you cannot make it on Saturday you can do the workout at a different time just as long as it’s completed and entered before the Monday cut off time. Do everything you can to make it Saturday but if you can’t then let either myself or one of the other coaches know what day and time you would like to complete it. I know that for this week we have a couple people that need to do the workout Friday. If possible I would like to shoot for Friday around 6pm. Again, if this time doesn’t work for you let me know.
I will have more info on the heats and the Open in general during these upcoming days. Now go to and sign up!


1a) 5×1 Clean and Jerk @75% (do not max out!)

1b) 5×5 Toes to Bar

8 Burpee Box Jumps
8 Thrusters (75/45)

Rest as needed

3x500m Row @90%

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Sub 3 with Spealler and Froning

Here are two Sub 3 interviews from two of the best ….


1a) 5×2 Snatch @ 75-80%

1b) 5×8 Chest to Bar Pull-ups

4 Rounds (22 minute time cap)

30 Double Unders

15 Wallballs

7 Power Snatches (115/75)

Rest 1:1

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Make it Count

This will be the last Open Gym Saturday for a while. The craziness that is the CrossFit Open begins next Saturday and will continue on through March. Let’s get some final PR’s on some big lifts, work on our weaknesses and most importantly enjoy ourselves this last time.

Establish a 1 rep max Snatch
Establish a 1 rep max Clean and Jerk

For Time
50 Burpees (6″ target at the top)
20 Front Squats (80% of 1rm) Squats are from the ground not a rack
50 Burpees (6″ target)

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Overtraining or Under Recovery

A lot of the signs and symptoms of overtraining (fatigue, extreme soreness, plateaus in performance) are also the same for a lack of proper recovery. Sleep is by far the best recovery you can give your body, especially if you are training hard 4+ days a week. A close second is food intake. If you are training at a high level and working a full time job and balancing everything else that comes along in life (which is basically everybody), then you might not be getting enough out of your current diet to succeed at all of the above. One of the common misconceptions in proper nutrition is eating at a deficit. All of the popular fad diets factor down into one common theory: eat less calories than you burn. This might be a good theory if you are trying to fit into some skinny jeans, but if you’re trying to perform as an athlete this deficit diet will eventually lead to fatigue and a plateau in your progress inside the gym. Consider if it is truly Overtraining or just improper recovery. One website I would recommend is Eat To Perform, it does have a lot of sales plugs but the important part of the website is free. The ETP Calculator is a great tool that you can use to gauge exactly how many calories, protein, carbs, and fats you should be eating according to your lifestyle and training volume. Try eating according to the numbers the calculator gives you for one to two weeks and see if you notice a difference in your recovery. Please remember though that this calculator is intended to give you enough calories to get you through your activities both inside and outside the gym. Be honest with the data you give the calculator. Do not say you spend the majority of your time at the gym, when in reality you spend the majority on the couch. That will just result in you getting fat and falling further away from those skinny jeans.


HBBS 4×5@80%

3x ME Strict Pull-ups then without coming off of the bar ME Kipping Pull-ups (rest as much as needed)



5 Box Jumps (30/24)

3 Cleans (any style) 225/155

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