Wednesday 24 October 2018 – Goats and weights and bikes!

This week’s hump-day endeavor will begin with some goat work and then get into a WOD built using an inverse pyramid counting scale, the assault bike, and two weight movements. Sounds fun!

First, pick the movement that you want to be better at but the road looks long and bumpy. This can be a gymnastic or weight lifting movement and don’t fall into the same old rut simply because you can’t think of anything that you want to work on.

When is the last time you worked on Pistol Squats? How’s that Muscle Up transition going? Have you mastered the kip yet? Are you comfortable being upside down? If so, can you do it unsupported? It doesn’t always have to be the snatch or over head squat (But I love those too).

(If you’re still lost on what GOAT is, check out the videos below for help)

Once you finish that, today’s WOD is spicy! First there will be a downward trending count of 30-20-10 with alternating Kettle Bell Swings (53/35) / Assault Bike Calories (Female Athletes will do 21-15-9 bike calories)

Finish that and then the count reverses to 10-20-30 of alternating Deadlifts (135/95) / Assault Bike Calories (Female Athletes will do 9-15-21 bike calories).

Finish that up and then give someone a high-five or fist bump. You all did it together.


Goat Work



KBS (53/35)
Calorie Bike Row

directly into:


Deadlifts (135/95)
Calorie Bike/Row




Tuesday 23 October 2018

Today’s work will begin with the Strict Shoulder Press for 5 rounds of 4 at 70% of your 1RM. As you work through your sets today, focus on the strict movement and if you begin to add a dip and drive with the hips to push the weight, you are no longer doing the correct movement. Keep the spine neutral and don’t forget to move your head out of the bar path. You’ll only do that once, for sure.

The WOD today will be an AMRAP for 12 minutes consisting of three movements: The Push Press, Toes to Bar, and Box Jump Overs. As time and rounds progress, each movement will increase by 2. Example, round one 2 of each, round two 4 of each…. etc for 12 minutes.

The RX weights for the Push Press are 115/80 but pick a weight where you can do these unbroken thorough the round of 6 minimum, but don’t make it easy. Where’s the fun in that?



Shoulder Press (Strict): 5×4 @70 %


2 Push Presses (115/80)
2 Toes to Bar
2 Box Jump Overs (24/20)
4 Push Presses
4 Toes to Bar
4 Box Jump Overs

Increase by two reps till time is called


Monday 22 October 2018 – Welcome back; now lets have some fun!

It’s Monday again and that means it’s time to hop back on the fitness train and buckle up for a ride! Are you ready? Good.

Today we’re going to work on the snatch in both the strength portion as well as the WOD. First, we will focus on the Snatch Pull for 4 sets of 3 at 75% of your 1RM. This will drill in the specific movement from the floor to the top of the pull. When you get that work done, take the weight DOWN to 65% of your 1RM and do 5 sets of 3 snatches (take note of the fact it does not say “power snatch”).

If you have stability issues catching in a squat with the load overhead, then snatch it and once stable, work down into an over head squat. Get your body used to the feeling of being low with your load locked out overhead.

Next, the WOD does use power snatches at an RX of 95/65. If this is heavy for you, set your bar to a weight you can complete 12 Snatches in no more than two sets. Oh, and keep one of the weight plates because you have to do burpees onto it! Check it out below….


Snatch Pull 4×3 @75%
Snatch 5×3 @65%



Power Snatches (95/65)
Burpees to plate



Friday 19 October 2018 – On-Ramp Day 3 / Grace

Happy Friday Athletes! Today is the final day of On-Ramp for October. I was lucky enough to be one of the coaches for Wednesday’s OR Day Two and It was good to see some of our athletes getting their fitness on around the periphery.

Today’s PM class will consist of a strength portion focusing on the Back Squat and then we will be doing one of the CrossFit Girls workouts in support of the Barbells for Boobs fundraiser for breast cancer awareness month. For more information about this organization and their mission, please click the link.

First, we’ll get after some Back Squats working to 6 sets of 5 reps at 70-75% of your 1RM weight. This will build on you quickly, so after you complete a set, take some time to recover before you get into the next. By your sixth set, this should feel like solid work.

Once you’re done with that, shake out the legs because they’re about to get some more love with this benchmark WOD. Grace consists of 30 Clean and Jerks for time at RX weights of 135/95. Get a few reps with the unloaded bar then work to your WOD weight.

Grace is designed with the intent of being one of the fastest CrossFit benchmark workouts. In order to meet this intent, reduce your load so you can perform multiple reps unbroken and complete all the reps in less than 5 minutes.

Get this done, log your score, have a great weekend, and see you Monday for just a little bit more.


BackSquat 6×5 @ 70-75%

Grace 30 Clean and Jerks 135/95


Thursday 18 October 2018 – Do you take your legs for granted?

Happy Thursday! Today we will be paying the man in his favorite form of currency, Sweat Equity. This WOD is a chipper that involves a 2,000 meter row, 150 double unders, and 10 rounds of Cindy (5 Pull-ups, 10 Push-Ups, 15 Squats) all done straight through for time.

When you row, keep your form. Your coaches will ensure you have the right form, but remember when you start to collapse over your legs when you return you’re losing power. Sit up, back straight and hinge at the hips.

For your DU, break them into repeatable sets to get through the 150. Go to big up front and you will wear down quickly.

Cindy seems easy enough but it will build quickly so find a pace / scale you can maintain and get it done.

Any questions about points of performance prior to asking coach? Look below.

2K Row
150 Double Unders
10 Rounds of Cindy