Veteran's Day

Remember why we do this work.  


Complete as many rounds as possible in 20 minutes of:
405-lb. deadlift, 1 rep
10 toes-to-bars
15 bar-facing burpees

Post rounds completed to comments.

Special Warfare Operator 1st Class William Blake Marston, 31, of Concord, New Hampshire, died Jan. 10, 2015, in DeLand, Florida, during military parachute training. Marston was assigned to an East Coast-based SEAL Team and served in the Navy for six years.

Marston is survived by his girlfriend, Christine Clark; parents, Bill and Nancy; three siblings, Chris, Jeffrey and Emily; and many other friends and family.

Overhead Squats

Overhead squats are as much about position as it is about strength.  Especially when you are just learning them.  I remember being new to CrossFit and seeing a workout that included overhead squats at 95lbs Rx'd for men and thinking that the weight may as well have been 1 million pounds!  I never thought that weight would be attainable but it wasn't because of lack of strength.  With overhead work you need to have the proper range of motion being able to press the bar up without compromising or bending your elbow.  If you can't you will end up loading the bicep tendon rather than using the bones of your arm and shoulder for loading.  clear up your corners and make sure you have end range of motion.  Next step is to make sure the bar stays over your area of base or in other words your feet.  When you squat the bar needs to be pulled back slightly as your chest drops or the bar will fall forward regardless of how much weight is on the bar.  


Box Squat 12x2 @ 50% + 25% chains

Met Con:

For Time:
30 KB Swings 53/35
30 Front Squats 135/95
30 KB Swings 53/75

Don't Lick The White Dog Turd

I'm pretty sure I've said something like this before but don't be a victim.  EVER!  There is never a reason to feel sorry for yourself about anything.  Get your ass up off the ground be that proverbial ground or literal, and get back to work.  Come up with a new plan to move forward and attack.  I'm so tired of the whoa is me attitude of the world is against me.  Well guess what everyone feels like that!  My next question is what are you going to do about the world being against you?  Sit down and take it?  Are you going to be forced to lick the white dog turd?  Not me.  You get kicked, you get up and you do that as many times as it takes. Eventually you will win or die trying.  Either way it will be a great story to tell.  


Back Squat + 25% chains/No Box 1RM

Met Con:

CrossFit Lift Off 2016

AMRAP in 15:

25 Pullups

50 Cal Row/Bike

100 OHS 45/35

50 Box Jumps 24/20

25 Pullups


You Can't Do it By Yourself

So the truth is that you can't do it alone.  Sorry, you can't.  You need help.  We all do.  Now that may mean it is actual physical help that someone offers us or it could be simply a voice that helps to guide us in the right direction.  The point is you need to find help on some level to accomplish the things in life that are important to you.  To ignore this fact that we all need help on some level is total arrogance and will cause your demise.  Find help and keep improving.  


Push Press 1RM

Met Con:

AMRAP in 5
Bench Press 135/95
Rest 2 minutes
AMRAP in 5 Sled Push for max distance 135/90

**Teams of 2 alternate as needed.  Sled pushes can be done on the cement area.  Space will be limited.  Divide the space in half if needed.  


Do I Deserve This Goal?

When we talk about goals we have to start obviously with why to really figure out what it is you want to accomplish but the last question you ask is just as important.  The final question to answer when coming up with goals is "Do I deserve this goal?"  Until you can say FUCK YES to this question you may as well put things on hold and figure out why you don't believe you deserve success because until you do you'll never accomplish it.  


1.75" deficit deadlift 1RM Straight Weight

Met Con:

For Time:

100 Wall Balls (20/14)

EMOM: 6 C2B Pull Ups




Listening to another podcast on the importance of recovery. There are a ton of ways to recover and none of them have anything to do with doing nothing. Doing nothing is not recovering.  Recovery is about hydrating and fueling yourself to heal. This also feeds your hormones which you obviously need to recover. 


Overhead Squat  

5x3 @ 50% 

Met Con: 


21-15-9 reps for time  

thrusters 95/65


New Reverse Hyper

So we spent the cash and bought an uber legit reverse hyper.  It is like driving a Cadillac!  So there should literally be a line waiting to use the thing!  It will fix back issues but you have to use it and not just look at it when walking in or out of the gym.  Weird how that works...Get On It!!!


EMOM x 12 Minutes

2 Thrustes + 1 Split Jerk

Met Con:


100 pull ups

100 pushups

100 SItups 

100 air squats

Stop Hiding Behind Your Strengths

We all have strengths and weaknesses.  The trick is not hiding behind what we are good at.  It is easy to do and we all like doing things that were are good at and avoiding when possbile the things that we are not god at.  This makes us feel better about ourselves.  This is also called ego. I'm sure you have all seen the signs at the gym "leave your ego at the door.  This is the same drill drop that crap before you come to the gym.  I you don't things are going to go side way for you.  You will eventually get stagnant when someone stronger comes to the gym and you lose your title.  Get better at what you are no good at.  Your strengths will always be your strengths but you need to train to be great at everything no just one thing.  


EMOM x 12 Minutes

Odd Minutes: 3 Snatch Balance

Even Minutes: 3 Push Press

Met Con: 

AMRAP in 12

6 Deadlifts 275/185

24 Double Unders

6 Toes to bar

What is Accuracy

Accuracy is an often misunderstood domain of fitness.  It is quit simply the ability to replicate the same thing over and over again.  Being accurate is typically through of as shooting accurately or in the case of CrossFit hitting a wall ball target.  Accuracy can also be seen with replicating an oly lift but can be as simple as making each and every air squat the same as the previous rep.  Seek perfection and be accurate.  


Front Squat low box + 25% chains 1RM

Met Con:

3 Rounds for time

50 Wall Ball

50 Cal Row

50 Sit ups

**teams of 2 partition work as needed.  

Extra Work

I am seeing a lot of people doing extra work in the gym either after or before classes.  This is awesome!  Now with that said keep in mind what you want to do to optimize your work and time spent training.  You need to work accessory components!  I can't stress this enough.  To go along with that you need to choose accessory lifts that build up you weaknesses.  This is typically not doing another conditioning piece.  It is doing lateral box step ups with a safety squat bar.  More sled work, banded kettlebell swings, weighted ab work.  Notice nowhere in that list did I say anything about more met con time. We need to build strength.  Conditioning is transient.  It ebbs and flows like the tide but strength, that will stick with you for a lifetime.  


Floor Press 3RM + chains

Met Con:

Complete in pairs 200 Reps Push Press 95/75

**Each break complete 15 Cal sprint on the Rower/Assault Bike/Ski Erg

Chest Up!

Sumo deadlift set up is just about everything.  The lift is so short there isn't much time to fix it if things are out of whack from the original pull from the floor.  It is about getting your chest up loading your lats and upper back before pulling off the floor.  This will take the slack out of the bar and load your hamstrings hard making it really stable to pull 


12x1 Sumo Deadlift Straight weight

Met Con:

AMRAP in 12


16 Front Squat s 53/35 kg kb

32 KB Swings 

Stay Consistent

Remember when you are dealing in intervals it is about the war not the battle.  Each interval should be able to be maintained for the prescribed amount of cycles.  The goal is not to burn the first one down and be completely fried out for the rest of the work.  That leads to lower training volume.  You may have crushed the first cycle but that is not what it is about.  Save that effort for race day.  Each round of whatever you are doing should be able to be maintained.  This is how you avoid being a first round hero.  


EMOM x12 Alternating 

Odd: 3 Snatches

Even: 15 Sit ups

Met Con:

3 Rounds for time
5 Overhead Squats 75/55
10 Bar Facing Burpees
Rest 2 Minutes
2 Rounds for Time:
10 Overhead Squats
5 Bar Facing Burpees
Rest 1 Minutes
1 Round for Time:
15 Overhead Squats
15 Bar Facing Burpees
**Scale Reps as needed**