Heavy Metcon   Legs only and Arms only Rules of play every 2 min on the 2 min complete rep format, you need to increase the weight every set, if you fail you drop back one rep range and weight and stick there until the time has fully elapsed.   Legs only E2MO2M 14 back squats @ 50% then increase weight... [Read more]

CrossFit HQ openly advertises CrossFit as “constantly varied functional movements.” Many affiliates advertise CrossFit as a mix of Olympic weightlifting, powerlifting, gymnastics and conditioning movements like kettle bells and box jumps. Certain athletes and coaches will argue that you need to be strong and powerlifting should be the focus, others will argue that Olympic weightlifting is king, and then we... [Read more]

Week 5 of 5 CrossFit Open Time COACHES COMMENT: CrossFit HQ openly advertises CrossFit as “constantly varied functional movements.” Many affiliates advertise CrossFit as a mix of Olympic weightlifting, powerlifting, gymnastics and conditioning movements like kettle bells and box jumps. Gymnastics & Callisthenics benefits to CrossFitters...(more) RECOMMENDED WEEKLY READING: Breakingmuscle.com: Your IT Band is Not the Enemy (But Maybe Your Foam Roller Is)... [Read more]

Death by Geoff Warm up with partner UGIG KB swings 2 > 20 Press ups 1 > 10   Working with a partner – get on the scales and establish your teams weight. BB press / bike Teams weight x 50= target bench weight Choose a single weight for the bar and bench working in a UGIG format every time... [Read more]

The hardest part about body weight training is learning to master your body weight.  Unlike weightlifting movements where we can start with an empty bar and gradually add load, bodyweight movements start with your bodyweight! Congratulations to all of those CrossFit members who have now successfully achieved a strict muscle-up.  Its always nice to see people working on solid strength... [Read more]

Week 4 of 5 CrossFit Open Time COACHES COMMENT: The hardest part about body weight training is learning to master your body weight.  Unlike weightlifting movements where we can start with an empty bar and gradually add load, bodyweight movements start with your bodyweight! (read more...) RECOMMENDED WEEKLY READING: LiveLearnEvolve.com: 10 Painful Obvious Truths Everyone Forgets too Soon - You know... [Read more]

  Warm up   BB complex warm up Deadlifts 9-7-5-3-1 High Pull 9-7-5-3-1 Power clean 9-7-5-3-1 Front squat 9-7-5-3-1 Push jerk 9-7-5-3-1 Increase weight slowly every round please   Working in teams of 3 in a follow the leader format with 3 bars with a continually running clock. Mins 1-4 Deadlifts  3 reps each Min 4-8 Power cleans 3 reps... [Read more]

Week 3 of 5 CrossFit Open Time COACHES COMMENT: A few weeks back we talked about calorie balance being the most import principle of nutrition, but it’s not be all and end all. There are many additional factors that impact our body composition. I often hear stories about “so called personal trainers,” or “so called nutritionists” making foolish comments like “all you need... [Read more]

A few weeks back we talked about calorie balance being the most import principle of nutrition, but it's not be all and end all. There are many additional factors that impact our body composition. I often hear stories about “so called personal trainers,” or “so called nutritionists” making foolish comments like “all you need to do to loose weight is to... [Read more]