Just a reminder that this Saturday is Colin’s weight-lifting meet at CrossFit Generation.  Colin hates the spotlight just like me so, lets make sure we have a nice crew out there to support him. If you’ve never been to a meet before, its very different than a CrossFit Competition.  First off, there are only two lifts that you’ll see, the snatch and the clean and jerk.   Lifters will go one at a time and have three attempts at each lift, in an effort to achieve the highest total (snatch + CJ).  Lifters are segregated into weight classes so body weight is a factor here unlike CF competitions. Colin is in the big boy division and lifts at 6:30pm.  This is helpful, since you don’t have to dedicate the whole day to watching people you don’t know.  Although, that is a good way to get to know and understand the...Read more

Take the beginning of class to find a new 1RM snatch. These should be like how we treat the 1RM clean and jerks – squat as much as you can, but if you need to resort to power due to lack of mobility or technique, you may do so towards the end. The metcon is a descending couplet of hang power snatches and double unders. The hang power snatches only need to go from the mid-thigh position to overhead (no squat). Strength 1RM Snatch Conditioning For time: 10 Hang power snatches, 95/65# 50 double unders 9 hang power snatches 45 double unders etc. to 1 hang power snatch 5 double undersRead more

Today’s workout is eight reps of 8 movements each for eight total rounds. Use warm-up as the time to go over all of the movements and get started quickly – this is going to be a long one! Back squats are taken from the ground and can be cleaned and push pressed over the head onto the back. “8 Days of CrossFit Thermal” 8 rounds for time of: 8 Deadlifts, 135/95 8 Pull-ups 8 Ring dips 8 Wall balls, 20/14# 8 Back Squats, 135/95# 8 Toes-to-bar 8 KB swings, 53/35# 8 BurpeesRead more

A pause front squat has a pause in the bottom of your squat – for today, we’re going with a 5-count (1 Mississippi, 2 Mississippi, 3 Mississippi, 4 Mississippi, 5 Mississippi) for each front squat. This will force you to get as low as you can and make you work to drive out of the hole. The metcon is a simple couplet – shoulder to overhead can be push presses or jerks. If there is a enough room, you can do walking lunges, otherwise do them in place. Strength Pause front squat 3, 3, 3 Conditioning 3 rounds for time: 15 shoulder to overhead, 135/95# 50 lunges (25L/25R)Read more

For this team workout, one person will row 500m while the other works on the AMRAP – when the rower gets off, they pick up wherever their teammate left off in the AMRAP. Your score will be total rounds and reps as a team in 18 minutes. (Rower does not count in reps) In teams of 2: AMRAP in 18 minutes: 10 deadlifts, 225/155# 20 push-ups 30 wall balls, 20/14# 40 double unders while rotating 500m rowRead more