Monday 15 July 2019

Warm Up:

4 rounds not for time:

1 min of jogging/biking/rowing

20 jumping jacks

5-10 push-ups

5-10 sit-ups



2 rounds (each for time)


Calorie BIke

GHD/AB mat sit ups


rest 3 min between each round

Tuesday 9 July 2019

Strength Skill: HSPU Work
10 WallBalls
Max Cals on Bike
Rest 3 min
AMRAP 4 min
15 Wallballs
Max Cals on Bike
rest 3 min
4 min AMRAP
20 WB
Max Cals on Bike
Score is Total Calories

Monday 8 July 2019

Strength: Clean Complex: 4×3 @65-70% (1 Clean, 1 Hang Clean, 1 front squat, 1 jerk) the complex is all one rep. Do not drop the bar between movements.



3 rounds

400m Run

10 deadlifts (95/65)

50 double unders

10 cleans (95/65)


Monday 1 July 2019

Strength:  Snatch 5×4 @ 70%
3 Rounds
400 m Run
8 double KB Clean and Jerk (Push Press) 53/35
12 burpee box jump overs

Friday 20 June 2019

Thought of the Day (TOD): Are you tracking your nutrition?  If not, your fitness, health, longevity, performance, and happiness may be reduced.  Start by assessing your calorie needs based on your sex, height, weight, activity level, and body weight goals.  There are plenty of website calculators for this. is one.  Then set your weight gain, maintain, or loss goal.  Track your macronutrients (protein, carbohydrates, fat).  Again, there are great apps for this.  MyFitnessPal is one.  Experiment with varying calories, and macro percentages and see what works for you.  Treat your body like a machine.  Feed it what it needs to get it to perform, and look, like you want it to.


Workout summary: For strength you will do 5 sets of 5 repetitions at 65% of your 1 rep maximum (1RM).  Then tackle a classic CrossFit “Girl” workout, Jackie.  Don’t let the low bar weight fool you.  It’s legit.


Strength: Back squat: 5×5 @ 65%.  While the percentage of your max is on the lower to moderate side, it’s a lot of reps and sets.  You will be under load/tension for a long time.  This demands that you keep good form throughout.  Build that muscle memory during this time for later, when the percentages go up.  With this loading and rep scheme it’s also a good time to experiment with slight differences in your form.  Try varying your feet width, toe pointing direction, grip width, elbow pointing direction, placement of the bar on your back (higher or lower), gaze angle, etc.


Workout of the Day (WOD)/Metabolic Conditioning (METCON):



1000 meter row

50 Thrusters (45/35; empty bars)

30 pullups


Some light rowing, an empty bar, a few pullups.  Sounds deceptively easy-ish.  Don’t be fooled.  Especially by the row.  Many will row too hard during the 1000 meters, only to have to break up the Thrusters excessively, and crash and burn on the pullups.


First, set up your rower: foot straps over your toe joint, damper at about 5-5 ½, units set to meters, and a display showing the X:XX/500m.  My favorite is the “watts” setting, since it shows a longer trend of how you have been rowing.  Once you get started, settle in and row consistently, at about your 2000m pace, plus 10-15 sec/500m.  For instance, if you row 2000m in 8:00, try to hold a 2:10-2:15 pace per 500m.  Remember, rowing for meters takes significantly more effort to complete the work faster, than if rowing for calories.  So, trust the pacing and get it done.  Use long, powerful strokes with your best form.


Now come the thrusters, everyones’ favorite.  Again, the bar is empty and this may sound easy-ish.  But, it’s 50 reps, after the rowing.  Your legs are going to feel it, fast.  Keep your back up and in your best front rack position.  The bar is light and you shouldn’t have trouble keeping it on your shoulders and close to your neck.  Be patient with the press overhead by waiting to lift it off your shoulders only after you have reached full extension of the hips, knees, and even ankles.  Move your head out of the way of the bar on the way up, and then put your head back “through the window” to help recruit the posterior heads of your triceps.  As you lower the bar back down, find your shoulders as soon as possible to get the tension off of your forearms, which you will sorely need for the following pullups.  As the bar is descending, you can begin lowering into the receiving squat before the bar comes in contact with your shoulders.  This allows your legs more rest in the descent, as gravity hasn’t fully taken over the bar.  Make that final descent, into a squat, below parallel and repeat.  Consider going unbroken, or at most 2-3 breaks.  Set a plan and be consistent.


Finally, complete 30 pullups.  By now your legs, hip joints, and arms will be fatigued.  So, kipping and pulling will be a challenge.  Long powerful kips will serve you well.  Hang in there it’s almost over.  Plan your pullup breaks, perhaps do sets of 3- 5.  This will help you avoid the dreaded, “staring at the bar”.  Break pullups before you have to.  Otherwise you may grind to a halt.


Have a nice weekend!