Monthly Archives: July 2014

Throwback Thursday

So I gotta admit, every times someone yells “push it!” during a difficult part of a workout, I don’t think about going faster or trying harder. Most of the time I think about Salt-N-Pepa!

Mobility: Lats, Hips, Tricep mashing
Connectivity: Kipping practice (bars and rings)

5:30 Weightlifting
Build to a Heavy 2RM Snatch from position #1

4×3 @80% of 2RM from position #1

1a) 5×4 Heavy as Possible Snatch Pulls
1b) 5×5 Overhead Squats with 2 second pause at bottom

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The Outlaw Way

What might be the best Games recap ever by Rudy Nielsen creator of The Outlaw Way (Outlaw CrossFit):
“Rich Froning’s stealing of Mat Fraser’s chalk, and subsequent crushing of it in his hands, was the single coolest and metaphoric thing ever done by a competitive exerciser.
Lemme set the stage for those of you who didn’t witness this soul stealing event…Rich and Mat go out hard on the first few rope climbs of the sophomorically named “Thick and Quick” event. Mat falls a little off pace with Rich when he stops to grab a piece of chalk. The chalk was sitting on the front corner of his crash pad, and he’d carefully broken it and placed it there, so he could grab it on the way to the barbell. Rich finishes the final rope climb with Mat about half way up the rope. He jumps off the pad, looks back at Mat, then grabs the chalk Mat had staged and crushes it in his hands-all while still eyeballing his closest competitor.
I don’t know, call me crazy but that’s just fun. I’m not sure if Rich knew he was creating a heat-of-the-moment metaphor, if Jesus told him to pick up that chalk, or if he forgot which pad was his and grabbed the nearest white powdery substance. But I do know, in my opinion, this was the first year the Games looked like a full on professional sporting event, and that’s what professional sports have-characters and drama.”

1a) 5×5 Bench Press @80% of 1RM
1b) 5x250m Row @90% effort

Power Clean and Jerk (135/95)
If you complete 30 reps by 4 minutes, proceed to next portion…
For time
30 Clean and Jerks (135/95)
If you do not complete 30 reps by 4 minutes…
For time
800m Run

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Bring Your Socks

Sorry for the late post. I usually try to get the blog out by 10pm if the workout includes anything special like rope climbs, but the night got a little busy on me. I’m sorry 6am! Next rope climb workout I will get out early!

Tabata Hollow Rocks with Sit-ups being the Rest

4 Rounds
7 Deadlifts (225/155)
10 Burpees

30 Double Unders
12 Toes to Bar
2 Rope Climbs

5:30 Weightlifting
Build to a Heavy of the following:
1 Pause Front Squat (3 seconds) to Split Jerk

3×2 @80% of your previous Heavy complex

1a) 5×5 Bent Over Rows
1b) 5×8 Sotts Press

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Food Logs

Those of you that are doing the food logs don’t forget to turn them in today. For most of you your intake is dialed in but I’d still like to see how it is going from week to week

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What a Weekend

This year’s Games did not disappoint! The events were simple yet extremely challenging and well balanced, at the end of it all we got to see who was the most well rounded CrossFit athlete. Froning came through in a big way and made it a four-peat, while Camille Leblanc-Bazinet finally made it not only to the podium but to the very top. If you put together all of the workouts from the past four years: The Open workouts, The Regionals, and all of The Games, it’s crazy to think that no matter what the events are these two athletes have still remained at the top. It’s not something most put much of an emphasis on but it really shows just how capable these two athletes are.



Establish a 1RM Snatch
Establish a 1RM Clean and Jerk

For Time
100 Squats
100 Squats

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What Everyone’s Been Waiting For

The weekend of the CrossFit Games is finally here and so far it looks like there are going to be some great match ups especially on the women’s side. Of course Rich Froning is already dominating the men’s side, we’ll see if anyone can catch him. All of the games will be shown on either ESPN or ESPN2 and you can catch all the recaps on the Games website. In need of inspiration? Look no further than the CrossFit Games.

Build to a Heavy set of the following complex:
1 Snatch Grip Deadlift
1 Snatch High Pull
1 Full Snatch

40 Wallball Buy In then…
Full Snatches (135/95)

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The Games are Here!

Tomorrow marks the beginning of the individual events for the 2014 CrossFit Games. The events will be streamed live online at and will also be televised on ESPN. This year looks to be filled with plenty of individuals who have a legitimate shot at winning it all.

Here’s a video Andres reminded me of earlier tonight. He posted it on our Facebook page but it’s so good I think we just gotta post it again…

3 Sets of the following Back Squat complex:
10 Reps @ 185/125
10 Reps @ 135/95
10-15 Reps @ 45lbs/Jumping Squats

As Fast As Possible
50 Pull-ups
10 Squat Cleans (225/155)

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