Monthly Archives: April 2014

The Rock’s Epic Cheat Day


After over 100 days of clean eating The Rock allowed one epic cheat day. 12 Pancakes, 4 Double Dough Pizzas, 21 Brownies.
The fact is everyone strays from even the cleanest of diets. The goal is to space these cheat days out correctly. Don’t convince yourself that since you ate clean two days in a row you somehow have earned a cheat day. Stay disciplined, reap the benefits of a clean diet, and truly earn your cheat days.
Since we are on the subject. What’s your favorite cheat meal or snack? Our very own Tiffany (aka the Tiffanator) makes some killer brownies. I’m sure The Rock would love them.

1 Snatch @80% of 1RM
4 Over the Bar Burpees

Smolov 2/2
HBBS 7×5@75%+5-10lbs


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Have Fun

The competitive side of CrossFit can be both good and bad. Competing in local throwdowns or during the Open usually pushes you through comfort zones and into a level of performance that perhaps you didn’t know you were capable of. Chasing faster times and PR’s in the gym can keep you involved and dedicated to your training. But there can come a point where you can get fixated on wanting nothing but results rather than enjoying the process towards getting the results. Don’t obsess over the numbers too much. Instead focus on where you started when you first began CrossFit and where you are now. I know some people who initially came in and couldn’t even do an overhead squat with a PVC pipe who are now doing full squat snatches at 190lbs, yet they’re still discouraged because they didn’t beat Rich Froning or Samantha Briggs in the Open. Really!? Quit being so hard on yourself!
Remember why you started CrossFit in the first place. For many it was to get in better shape, live a better life outside of the gym, and relieve stress. Go back to those goals. Have fun during your training. Laugh, enjoy working out with others in the class, push each other, encourage each other, introduce yourself to the new people. Help build this community and make our gym a fun positive environment to train in. It’s ok to PR, get fit, and enjoy yourself while doing so.

1a) 4×10 Tough Strict Pull-ups (strict, strict weighted, substitute Ring Rows if you do not have strict pull-ups)
1b) 4×10 Bench Press

3 Rounds
30 second MAX effort Row or AD
10 Power Cleans (155/105)
7 Push Jerks

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Conservative Jumps

For this upcoming week the goal is to add weight to your original percentages that you used last week. This will happen again for the following week so keep that in mind when you are deciding how much weight to add on. If any of the squats that you did last week felt like a max effort attempt rather than a tough working set then do not add weight to your original percentages this week. Instead, continue to use the original percentages.

Smolov 2/1
HBBS 6×6 @70%+5-10lbs

Double Unders
Wall Crawls

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Last Day of Week 1

Don’t forget to try and make it for the final day of week 1’s squat cycle this Saturday. We will be open at 10am tomorrow. The plan is to finish up the squats and then see if anyone is up for a Bro Session workout afterwards at around 11:30. Hope to see you all there!

Smolov 1/4
HBBS 10×3@85%

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Thursday Night Weightlifting

Being able to dedicate programming and attention to only the Olympic lifts has been something I wanted to do for a while now. The 5:30 Weightlifting class has helped with just that. Today, Andres and I were able to spend some one on one time with our members and really dial down some key positions in the Snatch and Clean and Jerk. Some of the improvements were immediate. After setting some of our members in a position that best suited their structure our members were able to pull more weight off of the floor than they were used to and do so with what looked like relative ease. With a little consistency, our Thursday night gym goers are going to be crushing their old PR’s! SHANKLE!!!!!!!!!!!!! (still don’t know what a Shankle is? Youtube shankle weightlifting)


Smolov 1/3

HBBS 8×4@80%


20 Kb Snatches (55/35)

20 Push-ups

20 Toes to Bar


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Connectivity and Weightlifting

Hip Mobility
1a) 5xME Ring hold (focus on full turnout with hollow rock)
1b) 5×60 second plank hold

2a) 5xME chin over bar hold (preferred overhand grip but underhand works)
2b) 5xME Handstand Hold (nose and toes)

5:30 Weightlifting
First Pull discussion
1a) 5×3 Snatch Grip Deadlifts
1b) 5×3 Snatch Grip Push Press

2a) 5×3 Clean Grip Deadlifts
2b) 5×3 Behind the neck Push Jerks

3a) 3×8 Weighted Back Extensions
3b) 3×8 Sotts Press

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3 Attempts

Establish a 1 rep Max Snatch (Once you have built up to a heavy single allow only 3 missed lifts for the day. The emphasis right now is on increasing our squat, so be sure to limit the amount of energy used during this portion of the class.)

Smolov 1/2
HBBS 7×5@75% of 1RM

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