Momentum

Warm-up: A. Teach Fireman's Carry (10m partner carry) x 4 Strength: 20minutes to complete: B-1 Medium grip Pull-up 6 x (wk1: 2reps, wk2: 3reps, wk3: 4reps) 10,0,0,0 rst:60 B-2 Shoulder Retractions on rings (elevate feet on box if strong enough) 4 x 8 to 10 3111 rst:90 Capacity: 10minutes to complete: C-1 Ring Press-ups (preparation for muscle-ups) 3 x 8-10... [Read more]

Triathlete: Day 1: Swim - Repeat 6:00 on, 6:00 off until form/pace deteriorates Day 2: Bike - Repeat 6:00 on, 6:00 off until form/pace deteriorates Day 3: Run - Repeat 6:00 on, 6:00 off until form/pace deteriorates Day 4: Swim - 800m TT Day 5 : Bike - Repeat :90 on, :90 off until form/pace deteriorates Day 6: Run  - 5k TT Runner: Day 1: Repeat 6:00... [Read more]

I have a very strong hate for the rower, I’m terribly inefficient and find it more of a torture device than anything else.  It’s the station I score the least on in Fight Gone Bad and something I’ve been working on. In CrossFit we find our “goat” (the things we suck at) and we make them our focus until we... [Read more]

Skill 10 minutes to practice: A. Wall walks to handstand against wall (chest to wall) Strength B. Dynamic Effort (DE) HBBS 3reps EMOM for 10minutes W.O.M Set the clock to 18minutes.  Rolling Clock: Change exercise every min rest on the 6th minute, repeat 3 times Wall Ball 7/5 10/6'(still need some 9's) Sumo Deadlift High Pull 35/25kg Box Jump 20/18"... [Read more]

Warm-up Squats and drills A-1 Overhead Squats (w/ stick or empty bar) 3 x 10reps A-2 Snatch Balance (w/ stick or empty bar) 3 x 5 reps (start to add weight if confident) Strength 15 minutes to complete: B. Full Snatch (try for a new personal best) CFA: 7 x 3reps XXXX rst:90 BC: 5 x 5 3reps XXXX rst:90... [Read more]

Improve Your Fight Gone Bad Score – Push Press The push press is one of those exercises where the bar seems to get heavy rather quickly as you pump out the reps. You’ve just completed the box jumps and your legs are then required to dip and drive the bar more efficiently. Coach Geoff has been known to put some... [Read more]

Skill Details at GymnasticsWOD Details at GymnasticsWOD   W.O.D. CrossFit Games Open workout 12.3 As many rounds as possible in 18 mins of: 15 Box Jump (24 in.) 12 Push Press 50/30kg 9 Toes-to-Bars http://blog.beyondthewhiteboard.com/2012/03/08/crossfit-games-open-workout-12-3-guide/

You've just mastered the Sumo Deadlift High Pulls and now your moving on to box jumps. We’ve been doing a lot of jumping practice and technique work over the last month (August 2013).  It’s surprising how many athletes have poor jumping mechanics.  Coach Lauren has seen some excellent improvements in her jumping form, so I asked her what advice she... [Read more]

Skill 10 minutes to practice: A. Wall walks to handstand against wall (chest to wall) Strength 15 minutes to complete:  A. HBBS (work up to 3RM with good form) CFA: 6x3 40x0 rst:90 BC: 5x5 40x0 rst:90 15 minutes to complete: B-1 BB RDL 3 x 8-10 30x0 rst:60 B-2 RFE Split Squat (KB goblet position) 3 x 8-10 31x0... [Read more]