• 101011 Monday Dynamic Effort

    101011 Monday      Dynamic Effort

    Today’s front squat workout is termed dynamic effort. It was popularized by powerlifting coach Louie Simmons at his gym in Ohio called Westside Barbell. It is based on sound physical principles and I’ll explain them below. If you only read one sentence in this post, make it the following: SLOWLY LOWER YOURSELF DOWN TO A […]

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  • 101009 Saturday “Snatch and Sprint”

    101009 Saturday “Snatch and Sprint”

    Strength/Skill Work Deadlift: Work to add 10lbs to your previous 5RM or if you missed your last attempt please see your coach for your work sets. WOD 20 Power Snatch 40m Line Sprints 15 Power Snatch 40m Line Sprints 10 Power Snatch 40m Line Sprints 5 Power Snatch 40m Line Sprints For Time. Vote, vote […]

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  • 101008 Friday “Bear Hunt”

    101008 Friday “Bear Hunt”

    Complete 5 sets of the bear complex resting 3 minutes between sets: For each set complete 7 of the following sequences WITHOUT RESTING THE BAR ON THE GROUND!!! Power clean Front squat Push press Back squat Push press Work to add weight during each of the five sets. This workout was last completed on 090912. […]

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  • 101007 Thursday

    101007 Thursday

    Strength/Skill Work Hang snatch: Work towards a heavy set of 5 WOD Work for 30 seconds, rest for 30 seconds for max reps at the following stations: Ring dips Overhead squat (bar weight only) Ball slams Complete 3 total rounds.

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  • 101006 Wednesday

    101006 Wednesday

    Strength/Skill Work: Plyometric box jumps and box hurdles WOD 5 Rounds of: 200m run 25 kettlebell swings For time.

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  • 101005 Tuesday “Stellar”

    101005 Tuesday “Stellar”

    Reminder: Today starts our new Tuesday/Thursday morning time schedule with classes at 530am, 630am, 830am and 930am. We will also have a noon class and a 6:00pm class. Strength/Skill Work Shoulder Press: Work towards a new 5 rep max or get after your worksets if you missed your last 5 rep attempt. WOD 400m run […]

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  • 101004 Monday “DreamWorld”

    101004 Monday “DreamWorld”

    Strength Focus Front squat: All are going for a new 5 rep today with the goal of adding 5-10lbs to your previous. Next Monday we will begin our various progressions with the front squat and will be finding a new 5 rep front squat 8 weeks from today. WOD 15-12-9 Power clean and jerk Burpees […]

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  • Where we’ve been, where we’re headed: Movement Focus

    Where we’ve been, where we’re headed: Movement Focus

    Here’s the down and dirty story of “Corey and Shanna do CrossFit and teach others, too”: I did a few CrossFit workouts off CrossFit.Com and got really sore. However, I kept doing and it continued to improve. Shanna started a few days later to help with some running overuse injuries she had, and again had […]

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