101202 – Thursday

Welcome back everyone! I hope you all enjoyed a little break over the holidays. Carly and I absolutely did. Now we’re back and recharged…ready for some PR’s!

-Thank you to everyone who came out last night to hear Stronger Faster Healthier speak and sample their amazing Omega-3 oils and Whey proteins. We are very excited to start carrying their products. We should have the first shipment in by next week!

Why should I be taking Omega-3 oils?: Read this from SFH: SFH Omega-3 FAQ.

If you’re in the middle of your 40 Day Nutritional Challenge, try ambulance stay focused! We’re getting closer to the end, less than 3 weeks left! With the great feedback from PaleoBlocks and the support of our community you will get there!

Monday’s WOD’s:
All Levels:

Complete Ax4

A1. Snatch Complex. 3x through in order.

Snatch Halting Deadlift

Snatch High Pull

Power Snatch

Squat Snatch

A2. Toes to Bar x 10

B. Tabata Stuff: High Score, 8 rounds at each station, then 1 minute rest before rotation.

1. Power Snatch: 115/70#

2. Ring Dips

3. Lateral Burpees (over hurdle)

Post total scores to comments.

Level 1 CrossFit:

Skill: Overhead Squat

WOD: Tabata Stuff: High Score, 8 rounds at each station, then 1 minute rest before rotation.

Overhead Squat

Sit Ups

Lateral Burpee Jumps

Wall Ball
Welcome back everyone! I hope you all enjoyed a little break over the holidays. Carly and I absolutely did. Now we’re back and recharged…ready for some PR’s!

-Thank you to everyone who came out last night to hear Stronger Faster Healthier speak and sample their amazing Omega-3 oils and Whey proteins. We are very excited to start carrying their products. We should have the first shipment in by next week!

Why should I be taking Omega-3 oils?: Read this from SFH: SFH Omega-3 FAQ.

If you’re in the middle of your 40 Day Nutritional Challenge, try ambulance stay focused! We’re getting closer to the end, less than 3 weeks left! With the great feedback from PaleoBlocks and the support of our community you will get there!

Monday’s WOD’s:
All Levels:

Complete Ax4

A1. Snatch Complex. 3x through in order.

Snatch Halting Deadlift

Snatch High Pull

Power Snatch

Squat Snatch

A2. Toes to Bar x 10

B. Tabata Stuff: High Score, 8 rounds at each station, then 1 minute rest before rotation.

1. Power Snatch: 115/70#

2. Ring Dips

3. Lateral Burpees (over hurdle)

Post total scores to comments.

Level 1 CrossFit:

Skill: Overhead Squat

WOD: Tabata Stuff: High Score, 8 rounds at each station, then 1 minute rest before rotation.

Overhead Squat

Sit Ups

Lateral Burpee Jumps

Wall Ball
Welcome back everyone! I hope you all enjoyed a little break over the holidays. Carly and I absolutely did. Now we’re back and recharged…ready for some PR’s!

-Thank you to everyone who came out last night to hear Stronger Faster Healthier speak and sample their amazing Omega-3 oils and Whey proteins. We are very excited to start carrying their products. We should have the first shipment in by next week!

Why should I be taking Omega-3 oils?: Read this from SFH: SFH Omega-3 FAQ.

If you’re in the middle of your 40 Day Nutritional Challenge, prescription stay focused! We’re getting closer to the end, less than 3 weeks left! With the great feedback from PaleoBlocks and the support of our community you will get there!

Monday’s WOD’s:
All Levels:

Complete Ax4

A1. Snatch Complex. 3x through in order.

Snatch Halting Deadlift

Snatch High Pull

Power Snatch

Squat Snatch

A2. Toes to Bar x 10

B. Tabata Stuff: High Score, 8 rounds at each station, then 1 minute rest before rotation.

1. Power Snatch: 115/70#

2. Ring Dips

3. Lateral Burpees (over hurdle)

Post total scores to comments.

Level 1 CrossFit:

Skill: Overhead Squat

WOD: Tabata Stuff: High Score, 8 rounds at each station, then 1 minute rest before rotation.

Overhead Squat

Sit Ups

Lateral Burpee Jumps

Wall Ball
Welcome back everyone! I hope you all enjoyed a little break over the holidays. Carly and I absolutely did. Now we’re back and recharged…ready for some PR’s!

-Thank you to everyone who came out last night to hear Stronger Faster Healthier speak and sample their amazing Omega-3 oils and Whey proteins. We are very excited to start carrying their products. We should have the first shipment in by next week!

Why should I be taking Omega-3 oils?: Read this from SFH: SFH Omega-3 FAQ.

If you’re in the middle of your 40 Day Nutritional Challenge, try ambulance stay focused! We’re getting closer to the end, less than 3 weeks left! With the great feedback from PaleoBlocks and the support of our community you will get there!

Monday’s WOD’s:
All Levels:

Complete Ax4

A1. Snatch Complex. 3x through in order.

Snatch Halting Deadlift

Snatch High Pull

Power Snatch

Squat Snatch

A2. Toes to Bar x 10

B. Tabata Stuff: High Score, 8 rounds at each station, then 1 minute rest before rotation.

1. Power Snatch: 115/70#

2. Ring Dips

3. Lateral Burpees (over hurdle)

Post total scores to comments.

Level 1 CrossFit:

Skill: Overhead Squat

WOD: Tabata Stuff: High Score, 8 rounds at each station, then 1 minute rest before rotation.

Overhead Squat

Sit Ups

Lateral Burpee Jumps

Wall Ball
Welcome back everyone! I hope you all enjoyed a little break over the holidays. Carly and I absolutely did. Now we’re back and recharged…ready for some PR’s!

-Thank you to everyone who came out last night to hear Stronger Faster Healthier speak and sample their amazing Omega-3 oils and Whey proteins. We are very excited to start carrying their products. We should have the first shipment in by next week!

Why should I be taking Omega-3 oils?: Read this from SFH: SFH Omega-3 FAQ.

If you’re in the middle of your 40 Day Nutritional Challenge, prescription stay focused! We’re getting closer to the end, less than 3 weeks left! With the great feedback from PaleoBlocks and the support of our community you will get there!

Monday’s WOD’s:
All Levels:

Complete Ax4

A1. Snatch Complex. 3x through in order.

Snatch Halting Deadlift

Snatch High Pull

Power Snatch

Squat Snatch

A2. Toes to Bar x 10

B. Tabata Stuff: High Score, 8 rounds at each station, then 1 minute rest before rotation.

1. Power Snatch: 115/70#

2. Ring Dips

3. Lateral Burpees (over hurdle)

Post total scores to comments.

Level 1 CrossFit:

Skill: Overhead Squat

WOD: Tabata Stuff: High Score, 8 rounds at each station, then 1 minute rest before rotation.

Overhead Squat

Sit Ups

Lateral Burpee Jumps

Wall Ball
-December is here! We’ve got a couple big things happening to wrap up an absolutely amazing year. We want everyone to be a part of them, salve because that’s what makes this stuff so awesome in the first place…having our friends to do it all with!

1. Holiday Party. Yup, viagra it’s a CFHV Holiday Party, so there will be DJ, dancing, and yeah, all the good things that come with that. – Saturday, December 18 from 8pm to about 4 hours after Coach Tyler starts dancing.

2. “Fran” : Saturday, December 18, 9am -11am. That’s right, I’m posting it now. Come on, let’s face it…everyone wants to know when this one is coming up, and this is when. Just go ahead and mark the entire day on your calendar as CFHV. Fran in the am, and party at night. We’ve got 2 different ways to bring you to your knees that day.

3. Nutritional Challenge Grocery Store Trip: Saturday, December 11 (scheduled for 2pm tentatively). Everyone is doing really well on the newest 40 day Nutritional Challenge (which finishes Friday, Dec 17, right before the holiday party). We’re going to take a trip to Henry’s in Burbank and go over what good and bad food choices are, many of the areas where people make common mistakes, and help drive home the principles of this Nutritional Challenge.

4. Products from Stronger Faster Healthier have been ordered and will be here next week. We had a great presentation from Matty and are very excited to continue to help everyone on their journey to get SFH! Omega-3 Oils and Protein powders have been ordered, and yes, even Omega-3 oils for your pets! Yeah buddy!

5. New T-Shirts are on the way. We’ll have a pre-order here pretty soon, so we can make sure and get the size you want. They will be here before the holidays!

Stay tuned for even more announcements…we’ve got some big ones coming up!

Dave getting his back squat on!

Tuesday’s WOD’s

All Levels:

A. Kettlebell Skill Work

Cross Chop/Figure 8’s/Clean/Single Arm OHS

3×10 each.

B. Tower of Power Back Squat!

5 Rounds of 1 minute on 3 minutes off. Each round gets a certain number of “points” for each rep completed. If you were to do this workout as prescribed the workout would look as follows:

  • Round 1:     135# men/ 85# women       Point value for each rep: 1
  • Round 2:     185# men/ 115# women     Point value for each rep: 3
  • Round 3:     225# men/ 145# women    Point value for each rep: 7
  • Round 4:     185# men/ 115# women     Point value for each rep: 3
  • Round 5:     135# men/ 85# women     Point value for each rep: 1

Scale Weights as needed, but keep them proportional. Post total scores to comments.

Level 1 CrossFit

Skill: Push Press

WOD: 20 Minute AMRAP

9x Squats

7x DB Push Press

5x Box Jumps

3x Push Ups
Welcome back everyone! I hope you all enjoyed a little break over the holidays. Carly and I absolutely did. Now we’re back and recharged…ready for some PR’s!

-Thank you to everyone who came out last night to hear Stronger Faster Healthier speak and sample their amazing Omega-3 oils and Whey proteins. We are very excited to start carrying their products. We should have the first shipment in by next week!

Why should I be taking Omega-3 oils?: Read this from SFH: SFH Omega-3 FAQ.

If you’re in the middle of your 40 Day Nutritional Challenge, try ambulance stay focused! We’re getting closer to the end, less than 3 weeks left! With the great feedback from PaleoBlocks and the support of our community you will get there!

Monday’s WOD’s:
All Levels:

Complete Ax4

A1. Snatch Complex. 3x through in order.

Snatch Halting Deadlift

Snatch High Pull

Power Snatch

Squat Snatch

A2. Toes to Bar x 10

B. Tabata Stuff: High Score, 8 rounds at each station, then 1 minute rest before rotation.

1. Power Snatch: 115/70#

2. Ring Dips

3. Lateral Burpees (over hurdle)

Post total scores to comments.

Level 1 CrossFit:

Skill: Overhead Squat

WOD: Tabata Stuff: High Score, 8 rounds at each station, then 1 minute rest before rotation.

Overhead Squat

Sit Ups

Lateral Burpee Jumps

Wall Ball
Welcome back everyone! I hope you all enjoyed a little break over the holidays. Carly and I absolutely did. Now we’re back and recharged…ready for some PR’s!

-Thank you to everyone who came out last night to hear Stronger Faster Healthier speak and sample their amazing Omega-3 oils and Whey proteins. We are very excited to start carrying their products. We should have the first shipment in by next week!

Why should I be taking Omega-3 oils?: Read this from SFH: SFH Omega-3 FAQ.

If you’re in the middle of your 40 Day Nutritional Challenge, prescription stay focused! We’re getting closer to the end, less than 3 weeks left! With the great feedback from PaleoBlocks and the support of our community you will get there!

Monday’s WOD’s:
All Levels:

Complete Ax4

A1. Snatch Complex. 3x through in order.

Snatch Halting Deadlift

Snatch High Pull

Power Snatch

Squat Snatch

A2. Toes to Bar x 10

B. Tabata Stuff: High Score, 8 rounds at each station, then 1 minute rest before rotation.

1. Power Snatch: 115/70#

2. Ring Dips

3. Lateral Burpees (over hurdle)

Post total scores to comments.

Level 1 CrossFit:

Skill: Overhead Squat

WOD: Tabata Stuff: High Score, 8 rounds at each station, then 1 minute rest before rotation.

Overhead Squat

Sit Ups

Lateral Burpee Jumps

Wall Ball
-December is here! We’ve got a couple big things happening to wrap up an absolutely amazing year. We want everyone to be a part of them, salve because that’s what makes this stuff so awesome in the first place…having our friends to do it all with!

1. Holiday Party. Yup, viagra it’s a CFHV Holiday Party, so there will be DJ, dancing, and yeah, all the good things that come with that. – Saturday, December 18 from 8pm to about 4 hours after Coach Tyler starts dancing.

2. “Fran” : Saturday, December 18, 9am -11am. That’s right, I’m posting it now. Come on, let’s face it…everyone wants to know when this one is coming up, and this is when. Just go ahead and mark the entire day on your calendar as CFHV. Fran in the am, and party at night. We’ve got 2 different ways to bring you to your knees that day.

3. Nutritional Challenge Grocery Store Trip: Saturday, December 11 (scheduled for 2pm tentatively). Everyone is doing really well on the newest 40 day Nutritional Challenge (which finishes Friday, Dec 17, right before the holiday party). We’re going to take a trip to Henry’s in Burbank and go over what good and bad food choices are, many of the areas where people make common mistakes, and help drive home the principles of this Nutritional Challenge.

4. Products from Stronger Faster Healthier have been ordered and will be here next week. We had a great presentation from Matty and are very excited to continue to help everyone on their journey to get SFH! Omega-3 Oils and Protein powders have been ordered, and yes, even Omega-3 oils for your pets! Yeah buddy!

5. New T-Shirts are on the way. We’ll have a pre-order here pretty soon, so we can make sure and get the size you want. They will be here before the holidays!

Stay tuned for even more announcements…we’ve got some big ones coming up!

Dave getting his back squat on!

Tuesday’s WOD’s

All Levels:

A. Kettlebell Skill Work

Cross Chop/Figure 8’s/Clean/Single Arm OHS

3×10 each.

B. Tower of Power Back Squat!

5 Rounds of 1 minute on 3 minutes off. Each round gets a certain number of “points” for each rep completed. If you were to do this workout as prescribed the workout would look as follows:

  • Round 1:     135# men/ 85# women       Point value for each rep: 1
  • Round 2:     185# men/ 115# women     Point value for each rep: 3
  • Round 3:     225# men/ 145# women    Point value for each rep: 7
  • Round 4:     185# men/ 115# women     Point value for each rep: 3
  • Round 5:     135# men/ 85# women     Point value for each rep: 1

Scale Weights as needed, but keep them proportional. Post total scores to comments.

Level 1 CrossFit

Skill: Push Press

WOD: 20 Minute AMRAP

9x Squats

7x DB Push Press

5x Box Jumps

3x Push Ups
-December is here! We’ve got a couple big things happening to wrap up an absolutely amazing year. We want everyone to be a part of them, viagra order because that’s what makes this stuff so awesome in the first place…having our friends to do it all with!

1. Holiday Party. Yup, approved it’s a CFHV Holiday Party, so there will be DJ, dancing, and yeah, all the good things that come with that. – Saturday, December 18 from 8pm to about 4 hours after Coach Tyler starts dancing.

2. “Fran” : Saturday, December 18, 9am -11am. That’s right, I’m posting it now. Come on, let’s face it…everyone wants to know when this one is coming up, and this is when. Just go ahead and mark the entire day on your calendar as CFHV. Fran in the am, and party at night. We’ve got 2 different ways to bring you to your knees that day.

3. Nutritional Challenge Grocery Store Trip: Saturday, December 11 (scheduled for 2pm tentatively). Everyone is doing really well on the newest 40 day Nutritional Challenge (which finishes Friday, Dec 17, right before the holiday party). We’re going to take a trip to Henry’s in Burbank and go over what good and bad food choices are, many of the areas where people make common mistakes, and help drive home the principles of this Nutritional Challenge.

4. Products from Stronger Faster Healthier have been ordered and will be here next week. We had a great presentation from Matty and are very excited to continue to help everyone on their journey to get SFH! Omega-3 Oils and Protein powders have been ordered, and yes, even Omega-3 oils for your pets! Yeah buddy!

5. New T-Shirts are on the way. We’ll have a pre-order here pretty soon, so we can make sure and get the size you want. They will be here before the holidays!

Stay tuned for even more announcements…we’ve got some big ones coming up!

Tuesday’s WOD’s

All Levels:

A. Kettlebell Skill Work

Cross Chop/Figure 8’s/Clean/Single Arm OHS

3×10 each.

B. Tower of Power!

5 Rounds of 1 minute on 3 minutes off. Each round gets a certain number of “points” for each rep completed. If you were to do this workout as prescribed the workout would look as follows:

  • Round 1:     135# men/ 85# women       Point value for each rep: 1
  • Round 2:     185# men/ 115# women     Point value for each rep: 3
  • Round 3:     225# men/ 145# women    Point value for each rep: 7
  • Round 4:     185# men/ 115# women     Point value for each rep: 3
  • Round 5:     135# men/ 85# women     Point value for each rep: 1

Scale Weights as needed, but keep them proportional. Post total scores to comments.

Level 1 CrossFit

Skill: Push Press

WOD: 20 Minute AMRAP

9x Squats

7x DB Push Press

5x Box Jumps

3x Push Ups
Welcome back everyone! I hope you all enjoyed a little break over the holidays. Carly and I absolutely did. Now we’re back and recharged…ready for some PR’s!

-Thank you to everyone who came out last night to hear Stronger Faster Healthier speak and sample their amazing Omega-3 oils and Whey proteins. We are very excited to start carrying their products. We should have the first shipment in by next week!

Why should I be taking Omega-3 oils?: Read this from SFH: SFH Omega-3 FAQ.

If you’re in the middle of your 40 Day Nutritional Challenge, try ambulance stay focused! We’re getting closer to the end, less than 3 weeks left! With the great feedback from PaleoBlocks and the support of our community you will get there!

Monday’s WOD’s:
All Levels:

Complete Ax4

A1. Snatch Complex. 3x through in order.

Snatch Halting Deadlift

Snatch High Pull

Power Snatch

Squat Snatch

A2. Toes to Bar x 10

B. Tabata Stuff: High Score, 8 rounds at each station, then 1 minute rest before rotation.

1. Power Snatch: 115/70#

2. Ring Dips

3. Lateral Burpees (over hurdle)

Post total scores to comments.

Level 1 CrossFit:

Skill: Overhead Squat

WOD: Tabata Stuff: High Score, 8 rounds at each station, then 1 minute rest before rotation.

Overhead Squat

Sit Ups

Lateral Burpee Jumps

Wall Ball
Welcome back everyone! I hope you all enjoyed a little break over the holidays. Carly and I absolutely did. Now we’re back and recharged…ready for some PR’s!

-Thank you to everyone who came out last night to hear Stronger Faster Healthier speak and sample their amazing Omega-3 oils and Whey proteins. We are very excited to start carrying their products. We should have the first shipment in by next week!

Why should I be taking Omega-3 oils?: Read this from SFH: SFH Omega-3 FAQ.

If you’re in the middle of your 40 Day Nutritional Challenge, prescription stay focused! We’re getting closer to the end, less than 3 weeks left! With the great feedback from PaleoBlocks and the support of our community you will get there!

Monday’s WOD’s:
All Levels:

Complete Ax4

A1. Snatch Complex. 3x through in order.

Snatch Halting Deadlift

Snatch High Pull

Power Snatch

Squat Snatch

A2. Toes to Bar x 10

B. Tabata Stuff: High Score, 8 rounds at each station, then 1 minute rest before rotation.

1. Power Snatch: 115/70#

2. Ring Dips

3. Lateral Burpees (over hurdle)

Post total scores to comments.

Level 1 CrossFit:

Skill: Overhead Squat

WOD: Tabata Stuff: High Score, 8 rounds at each station, then 1 minute rest before rotation.

Overhead Squat

Sit Ups

Lateral Burpee Jumps

Wall Ball
-December is here! We’ve got a couple big things happening to wrap up an absolutely amazing year. We want everyone to be a part of them, salve because that’s what makes this stuff so awesome in the first place…having our friends to do it all with!

1. Holiday Party. Yup, viagra it’s a CFHV Holiday Party, so there will be DJ, dancing, and yeah, all the good things that come with that. – Saturday, December 18 from 8pm to about 4 hours after Coach Tyler starts dancing.

2. “Fran” : Saturday, December 18, 9am -11am. That’s right, I’m posting it now. Come on, let’s face it…everyone wants to know when this one is coming up, and this is when. Just go ahead and mark the entire day on your calendar as CFHV. Fran in the am, and party at night. We’ve got 2 different ways to bring you to your knees that day.

3. Nutritional Challenge Grocery Store Trip: Saturday, December 11 (scheduled for 2pm tentatively). Everyone is doing really well on the newest 40 day Nutritional Challenge (which finishes Friday, Dec 17, right before the holiday party). We’re going to take a trip to Henry’s in Burbank and go over what good and bad food choices are, many of the areas where people make common mistakes, and help drive home the principles of this Nutritional Challenge.

4. Products from Stronger Faster Healthier have been ordered and will be here next week. We had a great presentation from Matty and are very excited to continue to help everyone on their journey to get SFH! Omega-3 Oils and Protein powders have been ordered, and yes, even Omega-3 oils for your pets! Yeah buddy!

5. New T-Shirts are on the way. We’ll have a pre-order here pretty soon, so we can make sure and get the size you want. They will be here before the holidays!

Stay tuned for even more announcements…we’ve got some big ones coming up!

Dave getting his back squat on!

Tuesday’s WOD’s

All Levels:

A. Kettlebell Skill Work

Cross Chop/Figure 8’s/Clean/Single Arm OHS

3×10 each.

B. Tower of Power Back Squat!

5 Rounds of 1 minute on 3 minutes off. Each round gets a certain number of “points” for each rep completed. If you were to do this workout as prescribed the workout would look as follows:

  • Round 1:     135# men/ 85# women       Point value for each rep: 1
  • Round 2:     185# men/ 115# women     Point value for each rep: 3
  • Round 3:     225# men/ 145# women    Point value for each rep: 7
  • Round 4:     185# men/ 115# women     Point value for each rep: 3
  • Round 5:     135# men/ 85# women     Point value for each rep: 1

Scale Weights as needed, but keep them proportional. Post total scores to comments.

Level 1 CrossFit

Skill: Push Press

WOD: 20 Minute AMRAP

9x Squats

7x DB Push Press

5x Box Jumps

3x Push Ups
-December is here! We’ve got a couple big things happening to wrap up an absolutely amazing year. We want everyone to be a part of them, viagra order because that’s what makes this stuff so awesome in the first place…having our friends to do it all with!

1. Holiday Party. Yup, approved it’s a CFHV Holiday Party, so there will be DJ, dancing, and yeah, all the good things that come with that. – Saturday, December 18 from 8pm to about 4 hours after Coach Tyler starts dancing.

2. “Fran” : Saturday, December 18, 9am -11am. That’s right, I’m posting it now. Come on, let’s face it…everyone wants to know when this one is coming up, and this is when. Just go ahead and mark the entire day on your calendar as CFHV. Fran in the am, and party at night. We’ve got 2 different ways to bring you to your knees that day.

3. Nutritional Challenge Grocery Store Trip: Saturday, December 11 (scheduled for 2pm tentatively). Everyone is doing really well on the newest 40 day Nutritional Challenge (which finishes Friday, Dec 17, right before the holiday party). We’re going to take a trip to Henry’s in Burbank and go over what good and bad food choices are, many of the areas where people make common mistakes, and help drive home the principles of this Nutritional Challenge.

4. Products from Stronger Faster Healthier have been ordered and will be here next week. We had a great presentation from Matty and are very excited to continue to help everyone on their journey to get SFH! Omega-3 Oils and Protein powders have been ordered, and yes, even Omega-3 oils for your pets! Yeah buddy!

5. New T-Shirts are on the way. We’ll have a pre-order here pretty soon, so we can make sure and get the size you want. They will be here before the holidays!

Stay tuned for even more announcements…we’ve got some big ones coming up!

Tuesday’s WOD’s

All Levels:

A. Kettlebell Skill Work

Cross Chop/Figure 8’s/Clean/Single Arm OHS

3×10 each.

B. Tower of Power!

5 Rounds of 1 minute on 3 minutes off. Each round gets a certain number of “points” for each rep completed. If you were to do this workout as prescribed the workout would look as follows:

  • Round 1:     135# men/ 85# women       Point value for each rep: 1
  • Round 2:     185# men/ 115# women     Point value for each rep: 3
  • Round 3:     225# men/ 145# women    Point value for each rep: 7
  • Round 4:     185# men/ 115# women     Point value for each rep: 3
  • Round 5:     135# men/ 85# women     Point value for each rep: 1

Scale Weights as needed, but keep them proportional. Post total scores to comments.

Level 1 CrossFit

Skill: Push Press

WOD: 20 Minute AMRAP

9x Squats

7x DB Push Press

5x Box Jumps

3x Push Ups
Wednesday’s WOD:

All Classes:

A. Agility Ladder, drug Agility Cones, online Band Sprints, sildenafil Hurdles

B. “Annie”

50-40-30-20-10 reps, for time.

Double Unders

Sit Ups

Awesome day of training! We had so many breakthroughs on this benchmark workout. We had new gym records for both men and women: Melina at 5:11 and Steven at 4:37. Almost every single person PR’d on this workout, which as a coach, is really, really cool.

We’ve obviously been doing a lot of focusing on basic lifts, especially focusing on the Olympic lifts, as a gym. I am a big believer of the benefits of increased Olympic lifting for CrossFitters and how big the exchange is from doing Oly lifts and their transfer to other all our other physical activies. Yesterday we had a complete bodyweight workout, and everyone PR’s, but we don’t do many entirely bodyweight WOD’s. Just goes to show, get fast & strong and with proper training program design and implementation you will see the benefits in all areas of your CrossFitting.

The type of strength training we do, with lots of focus on improving the Oly lifts don’t make you bulky like a bodybuilder because different types of training programs lead to different types of muscular hypertrophy (ways that muscles grow). There are two types: sarcoplasmic and myofibrillar. Sarcoplasmic hypertrophy, where the amount of sarcoplasmic fluid in the muscle cell gets bigger (think of an elephant: big head, little brain), also comes without increases in your strength and ability to perform complex & compound movements. In the second type, myofibrillar hypertrophy, the contractile units increase in your body and add to muscular strength without unnecessary bulk.

This happens through ‘hyperplasia’, which is an increase in the number of muscle cells that make up a muscle. Basically, you are creating and recruiting more cells in your body to do any given task (myofibrillar), rather than increase the size around the cells (sacroplasmic). Sarcoplasmic hypertrophy (3 sets of 10 at submaximal weight, etc) is characteristic of the muscles of bodybuilders; inflated but not useful for tasks. Myofibrillar hypertrophy is characteristic of Olympic weightlifters and all atheltes; strong, lean, & fast. This is a whole lot more than just ‘breaking your muscles down.’

For women this is even more important. Because women produce only 1/10th the testosterone of men, our type of training will continue to make you strong without bulking up. Muscles yes, but the right type.

Long story short, you’ll look better naked AND be able to do stuff.

When your Snatch, Clean & Jerk, Squat, Deadlift, Push Press, etc get better, your ability to perform double unders are going to improve a lot (so will your pull ups, box jumps, kb swings, running, etc)…but all the double unders don’t necessarily translate to a big C&J. So now when you wonder why people that Look like they should be good at CrossFit aren’t, you know a tiny bit more about they ‘why’. Now strength training isn’t exaclty the point: strength training is the means for us to improve your metabolic conditioning, not just by doing metabolic conditioning all the time!

Our goal of course is to Increase Work Capacity Across Broad Time and Modal Domains. The better you get at this stuff, the more of your body you’ll be able to use at 1 time for every movement in our workouts. That of course, will lead to more work done in a shorter amount of time, and amazing results. Booya.

So when you see us working the Oly and Power lifts as skills or in a WOD regularly, now ya know why!