Take the first part of class and hit a. heavy 5 rep back squat – doesn’t have to be a new 5RM, let’s just get back into the swing of training with a heavy 5. We’ll be hitting a few back off sets too for added volume, so don’t slow roll the big set. The conditioning piece today is an AMRAP, scale c2b pull-ups with regular pull-ups or assited pull-ups as needed. Strength Back Squat Take about 12 minutes to build to a heavy set of 5 Then back off and hit two sets at 90% of the heavy 5 Conditioning  AMRAP in 12 minutes 10 Shoulder to overhead (115/75) 8 Burpee Box Jumps 10 C2B Pull-upsRead more

Let’s get right back into it today with another OPEN Repeat!  In 2014 this workout was written as a 14 minute AMRAP, today, we’ll set it up for time and just aim to get through it.  It should be interesting to note how far you can get in the 14 minutes though… From the 2014 CrossFit Games Open For Time 60-calorie row 50 toes-to-bars 40 wall-ball shots, 20 lb. to 10-foot target 30 cleans, 135 lb. 20 muscle-upsRead more

This workout runs like the song, the “12 Days of Christmas” Complete each exercise in ascending order then work back down to 1, adding one exercise per round. Like this: 1; 2-1; 3-2-1; 4-3-2-1; etc until you complete 12-11-10-9-8-7-6-5-4-3-2-1. This is for time. Dress in your best Holiday gear. 12 Days of Xmas 1 dead lift (315/205), 2 box jumps (24/20), 3 wallballs (20/14), 4 power cleans (135/95), 5 pull-ups, 6 burpees, 7 kb swings (55/35), 8 push-ups, 9 knees to elbow, 10 lunges, 11 Double unders, 12 Push Jerks (135/95)Read more

4 Sprint intervals today – 2 different formats. Set up a barbell that you can dead lift fast but also equates to a heavy-ish squat clean. Be ready to hit quick muscle-ups and rope climbs too as they’ll start each interval. If you finish all the work in :90 seconds, start again and treat it like an AMRAP in :90. Rest as needed between intervals today, at least 2 minutes should be appropriate. “Short Cindy” is just meant to be a quick finisher today, scale to ring rows if needed and complete 5 pull-ups, 10 push-ups and 15 air squats as quickly as you can for 4 minutes. Skill Take 15 minutes to warm-up and practice rope climbs and muscle up Conditioning (2) :90 Intervals of 1 Rope climb 6 dead lifts (185/125) 9 Calorie Row (2) :90 intervals of 2 Muscle – ups 3 Squat cleans (same bar) 9...Read more

I saw a fitness related post today that made me realize just how unclear people are about performance and nutrition. It made me want to sit down and empty my brain for a minute on the topic.. The post was along the lines of,”I just burned a thousand calories at (insert cardio facility), now I’ve got to go home and make sure I don’t eat” This again, is the age old concept of which states “having a caloric deficit will make me leaner and healthier, I’d better starve myself”  While at its core the concept is true, if you were stranded on a desert island with nothing to eat or drink, you would certainly lean out before you die. For modern humans in our society, it just doesn’t work that way. The more work you do, i.e, workout, physical activity etc, the more energy (food) you will want to, and...Read more