Thursday 4 April 2019 – Mechanics, Consistency, Intensity

Mechanics, Consistency, Intensity. Have you heard that from your coaches? We all learn it in the L1 and it simply means, Learn to do the movement right, then learn to do it right multiple times in a row, and THEN AND ONLY THEN take it to a higher level of weight/output for Intensity.

Today, let’s focus on mechanics and consistency by focusing on some Bar Skill Work with a moderate weight. These drills are designed to help you differentiate between a Strict Press, a Push Press, a Push Jerk. This is not designed to be strength work so the coaches will help you dial in on the weight to use.

After that, we will incorporate these moves into the WOD mixed in with some Double Unders and Toes To Bar. All in all, a ‘shouldery’ workout indeed!

This WOD breaks down like this: As FAST as you humanly can do the following, 50 Double Unders, 10 T2B 10 Strict Shoulder Press, 50 Dubs, 20 T2B, 20 Push Press, 50 Dubs, 30 T2B, 30 Push Jerks.

This one is volume, so pick a weight you can work big sets with. Also, for the press movements, keep that mid-line tight. Push your belly button to your spine to make sure you have a solid structure under that weight.

For T2B, if you can do “A T2B” but cant seem to string them together, then focus on the most difficult scale you can do (K290 / K2E) but keep the rhythm of the Kipping going. Learn to hold that rhythm and it will pay off with T2B.

Double Unders (Dubs). The rule of specificity states to do better at a thing, do that thing. So, if you want to do dubs, do dubs. You will get it. Relax.


Skill: Lightweight/bar working on shoulder
press, push press and push jerk to help identify the key differences in the movements

For time:
50 Double Unders
10 T2B
10 Shoulder Press
50 Double Unders
20 T2B
20 Push Press
50 Double Unders
30 T2B
30 Push Jerk


Wednesday 3 April 2019 – Day 2 ON-RAMP = No 0615 Class

Wednesday will be day two of this month’s On-Ramp class so there will be no 0615 organized fitness. If you do go in to do some work, please keep clear of the class as they learn the fundamentals.

For organized, coach lead fitness, get to the afternoon classes because Wednesday is Dead Lift Day! First you will take on heavy dead lifts for four sets of two done at 85-90% of your 1RM. Keep your brace and don’t let it drag you to the floor after a good lift. Be sure to reset before you go for the second lift in the series.

Once done, take the weight down to something moderate that you can do large sets. The RX today is 135/95 and the biggest set is 40. You want to be able to do large sets unbroken but don’t make it easy. You will alternate between the dead lifts with wall balls, so get ready to do some work.

Deadlifts 4×2@85-90%

WOD – For Time:
Wallballs 20/14
deadlifts 135/95

Tuesday 2 April 2019

Tuesday’s work will focus on getting comfortable with being uncomfortable on the Assault Bike followed by a 16 Min EMOM working though core strength exercises.

First, grab a partner and an assault bike. Try and get someone roughly your same size so once the bike’s seat is adjusted you don’t need to change it every other minute.

The goal is for athlete one to crank out as many calories as possible in one minute. When that minute is complete, athlete two takes over. The two of you will alternate every minute for 16 minutes, giving you each 8 minutes to accumulate as many calories as possible.

After that grinder, you will take on a 16 Min EMOM rotating each minute through four core exercises; 15 GHD or 25 Ab-Mat Sit Ups, 20 Hollow Body Rocks, Side Plank Left Side, Side Plank Right Side.

This one is simple and effective, have fun!


Assault Bike Work

16 min EMOM
1: 15 GHD or 25 abmat sit-ups
2: 20 Hollow Body Rocks
3: Side Plan L
4: Side Plank R

Monday 1 April 2019 – This one’s no joke

Monday is April Fool’s day, when you come to expect people to say silly things and then say, “April Fools!” meaning they were not serious about that nonsensical thing they said.

In that vein, tomorrow’s workout is Fran.

Nope, not kidding!

After the CrossFit Open 19.5 where Dave Castro took Fran and morphed into some sort of drug induced nightmare, regular Fran should feel much more attainable. So get yourself into the box and get ready to take on the quintessential CrossFit “Girls” Benchmark. For your silver lining; it’s not Chest to Bars!

WOD: Fran
For Time – 21-15-9



Friday 29 March 2019

Happy Friday Friends! Today the programming is a great way to finish up the work week and get into weekend mode knowing you left it all out there.

The strength today is the Back Squat and you’re going after 4 sets of 2 reps at 85-90% of your 1RM. This one will be heavy so take your time to warm up to your set weight. Really work on keeping the tight core brace for this move and DO NOT LOOK DOWN. Your line of sight leads your head, your head leads your body, so keep the gaze neutral to slightly elevated. “Look where you want to go, not where you’re afraid you’ll end up.”

The WOD is solid and will be done in the Fight Gone Bad style, where each station is 1 minute of max effort with a 1 minute rest at the end of the round.

The movements are Chest To Bar Pull Ups, High Box Jumps (30/24), Alternating DB Snatches (50/35), and Reverse Lunges in Place.

These are challenging on purpose, so if you’re numbers are low because you challenged yourself to go for the bigger RX moves, that’s AWESOME! Do the hardest scale you can and get out of your comfort zone; you have all weekend to recover and get back to it on Monday.

Back Squat 4×2@85-90%

3 Rounds 1 min each MAX EFFORT
Chest 2 Bar Pull-Ups
High Box Jumps (30/24)
Alternating DB Snatches (50/35)
Reverse Lunges in Place