Archive for May, 2014


Open gym 10-12 Saturday

May 31, 2014

Record your 4×3 Bench press and Mono Max Effort HERE. + Max Effort Rant

May 30, 2014

So, aside from the designated instructional periods which are by and large a complete failure, the most disappointing element in this Strength Bias go-round has been THIS 10 minute monostructural max effort. The two times prior, a good percentage of you did the row/bike/run/double under pretty half assed, and the rest of you hung out on the astroturf and checked your Intsagram between half hearted sets of stomach crunches. No where in CrossFit literature does it say that without a barbell, you should work to 65% intensity and be satisfied. 10 Minutes MAX EFFORT on the airdyne should have you speaking in tounges, and every month or so, you should look to take that test on again and see where you rate. I run away from the ME 2k row like it’s grim death. SO PLEASE, do me a favor, this is your last MME. Suffer.

Choices are
Max Cals Airdyne
Max Cals or M on the c2 Row
Max Rep KB Swing
Max Distance run
Max Cals Treadmill Run
Max Reps Burpees
Max Reps Double Unders


Please record 4×3 Deadlift and the Metcon scores here. Please see below for some deadlift precautions.

May 29, 2014

As we continue to tread cautiously where the deadlift is concerned, please make your jump from 5 rep load to 3 rep load NO GREATER THAN 5% for the first set.  

So, if you were pulling 185×5.  For 3 you should start at roughly 190-195 for the first set of 3, then evaluate on subsequent sets.  These are STILL touch and go reps.


Please record your Pullups and JACKIE here. Also, read our Pet peeves.

May 28, 2014


Pet peeves HERE.  Valuable info for all.




WODs for the week of 5-27 through 5-30-14 Please record 4×3 Squat or 4×3 Shoulder Press here.

May 27, 2014

Congrats to all Murph participants.  Hats off to ALL of you but particularly those very new people (Kim, Jen N.  Todd)  and those of you who took it on at home.  Jeff K.  did it in a vest, Adelynn did Rx’d pullups.  Many of you did the full length/volume for the first time.  Significantlly, I saw very little in range of motion shorting,  an issue very dear to my CrossFit sensibilities.

Looking forward:  This week begins the final phase of the Strength Bias Cycle.  4 weeks wherein your target lifts reduce to sets of 3. This is close to pure power output.  The setup and bar path become even more important, the total impact of the target lifting is reduced.  4×3 is not as fatiguing is the 8s or 5s, even at heavier loads.  This makes your supplemental lifting particularly important.  You should be taking your max efforts to complete fatigue and pushing those periods to your respective ceilings. 

Many of you are at or will soon exceed your beginning 1 rep max.  This is great progress.  Keep at it.

Recall that this is also your prgrammed deload week, meaning we give the body a scheduled and measured break.  As we did last month, we will devote more time to mobilizing and less time (none in fact)  to supplemental strength work.

Below are your workouts:  Due to the shortened week, you may want to condense 2 lifts into 1 day.  Due to fatigue from Murph, you may want to re-order the workouts out of the pattern we’ve established over the last 8 weeks.  Below that is the same advocating for more mobility work as last month.  If you read it then and applied it, you can ignore it now.  If you didn’t, here’s your chance.



Monday:  Target- 4×3 squat for total load.  Work- 2 rounds of 40 KB swings, 30 Wallballs, 20 Burpees, 10 Box Jumps Rest 3 Mins between rounds.

Tuesday: Target- 4×3 Shoulder Press for load.  Work– EMOM x 15.  So 5 times through the cycle.  a) 2 Rope climbs Men-Head to Ceiling, Women-Hand to Ceiling b)  Airdyne Calories M-15, W-12 c) Wall Walkups  M-3, W-2 

Wednesday:  Target- 4×3 Weighted Pullups for load.  Work- JACKIE:  1k row, 50 thrusters 45/30,  30 Pullups 

Thursday: Target- Deadlift 4×5 for load.  Work– 5 RFT : 5 deadlifts @ 225/155, 10- Lunge righ /Lunge left  /OTB Hop. 

Friday:  Target- Bench press 4×5 for load.  Work– 10 minutes max effort Monostructural.  Pick one piece and stick with it for a 10 minute max effort, be it calories, distance, watts etc. 



CrossFit has 10 what they consider essential elements to fitness.  Lets talk about #4.

1. Cardiovascular/respiratory endurance- The ability of body systems to gather, process, and deliver oxygen.

2. Stamina – The ability of body systems to process, deliver, store, and utilize energy.

3. Strength – The ability of a muscular unit, or combination of muscular units, to apply force.

4. Mobility – The ability to maximize the range of motion at a given joint.

5. Power – The ability of a muscular unit, or combination of muscular units, to apply maximum force in minimum time.

6. Speed – The ability to minimize the time cycle of a repeated movement.

7. Coordination – The ability to combine several distinct movement patterns into a singular distinct movement.

8. Agility – The ability to minimize transition time from one movement pattern to another.

9. Balance – The ability to control the placement of the body’s center of gravity in relation to its support base.

10. Accuracy – The ability to control movement in a given direction or at a given intensity.


Some CrossFit’s devote an entire day to mobility in their programming.  Frankly, I don’t disagree.  Among the 10 aspects of fitness, mobility is unique in that a limited mobility will cascade in a bad way into ALL  your other fitness elements.   Its a key without which you cant get through the door.  By itself not a sufficient condition for fitness but certainly a necessary one.  

The problem is, mobility work is not cool or fun.  It’s not scored and it doesnt come with a FRAN or HELEN name attached to it.  No one posts on Facebook about their 3 minute achilles tendon stretch. And if your goals are vague and general; along the lines of ” I’m just here to get a good workout” ( that is to say, you’ve failed to buy into how important QUANTIFYING your improvement is to actually improving)  you’re likely not motivated enough to put in the extra work necessary to correcting your lack of mobility.  For you, CrossFit will remain difficult, and in a confusing and frustrating way, not a cool, challenging way.  Certain positions will be hard to reach. Some postures will be beyond you. Things will feel awkward and unbalanced.  You will be unable to apply simply cues like “Find Your Heels”  or “Put your shoulders into your ears”  even though you understand the words.  Your chance of injury will go up, and if you do get injured your recovery will be muted.

Too many of you figuratively wash your hands of a movement like the overhead squat, the muscle up, the front rack position, the pistol, true overhead etc etc and give up on progressing, justifying it with things like “I’m too old for that one”  or  “my arms dont bend that way”  or  “That just feels weird”.   You’re not too old, you’re stiff.  Your arms dont bend that way cause you wont suffer 4 minutes 3x per week; and that feels weird because you cant keep your balance; and you cant keep your balance cause you’re hip flexors are tight as a drum.  

Take this deload week when you will have extra time in almost every workout, and push your mobility.  Stretch into mild discomfort and hold it on and off for 5 minutes.  Roll out on the hardest roller you can and dont be afraid of some pain.  

The good news is, Mobility improvements can often happen quickly.  Sometimes 5 minutes in a deep squat can yield immediate visible benefit.  Roll out one leg and not the other and you’ll often feel difference right away.  Mobility exercises must be frequent at first, and typically they are uncomfortable during the application, but the dividends in your fitness are amazing.


Here’s one example I found by going to YOUTUBE  and typing “MOBILITY”  and “OVERHEAD SQUAT”



Memorial Weekend Schedule

May 24, 2014

Saturday 10-12 Open Gym

Sunday 10-12 Open Gym

Monday 10-1 Murph  Starting times at 10:15 and 11:30.  You can also operate as if this is an open gym period.


Athletes, Since Memorial Murph will eclipse your regularly scheduled Squat day,  you are encouraged to get in on Sat or Sun and perform your squat movement for 4 sets of 3 reps at approx 10% more weight than your heaviest 4×5.


Lastly,  remember Memorial Day is to honor those fallen in the service of our country.  Veteran’s day honor’s living veterans.


Please record your 4×5 Bench press and Faux Elizabeth HERE. 5-23-14

May 23, 2014