Momentum

Warm-up: A. Teach Fireman's Carry (10m partner carry) x 4 Strength: 20minutes to complete: B. Sumo Deadlift CFA attempt 1 RM with good form. (suggest reps: 5,3,3,2,2,2,1,1) rst :90-120sec BC: work up to 3RM with good form 6-7 x 3reps rst :90-120sec W.O.D. Hot Shots 19 With a Partner, 6 Rounds of:  1x each person 10m Fireman’s Carry 19 reps per person-... [Read more]

Over the last week I’ve put together a collection of blog posts to help improve your Fight Gone Bad Scores. Today I put it all to the test.  It’s no good preaching it if you're not going practice it. My previous best score was 315 and this was achieved with no real plan, I just squatted, pulled, jumped, pressed and rowed... [Read more]

Warm-up A-1  Burpees with Kip and Candlestick Roll drills 2 x 10reps A-2 Over the Box Jumps Technique 2 x 10reps Strength Capacity: B. Clean Drills with stick/bar Use a weight that allows you to complete all rounds successfully (65-75% 1 RM) EMOM for 10 minutes perform: C-1 Power Clean x 2reps C-2 Front Squat x 2reps W.O.D. Note: This is... [Read more]

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]