7.16 - 7.22

Last week we introduced some new movements and training styles.  Expect this new stimulus to cause some soreness and reveal a deficiency or two in our overall fitness>  That's not only "O.K." but NECESSARY if we sincerely want to see results.

That being said we've got to keep our eyes on HOW WELL we execute the programmed movements more so than HOW MANY  we perform or HOW HEAVY a weight we can use while doing the movement.

A term often used in the medical and legal fields that we'd like our members to use regarding their training is:  P R A C T I C E.  

A medical/legal practice is the BODY OF WORK performed by a member of that field.  If the work is good...GREAT!  If it failed in some way... examine the effort put forth and look for the 'holes in your game.'  But the focus is ON THE WORK ITSELF.  It shouldn't be tied to the person performing the work in an emotional way.  

This is how we want to see our training/nutrition etc. 

It is all part of our training PRACTICE. 

If we are doing well, keep those habits going.  If there's a mistake made somewhere that causes the practice to suffer - look at it CLINICALLY, OBJECTIVELY - don't think, " Damn I missed three training days and ate terribly, I SUCK!"  That's emotional and doesn't help us get back on track anyway.  Instead, think "Damn, nothing I've done the last few days is gunna get me where I wanna be.  What do I have to do today to get back on track?"  Then DO THAT!

Weekly Challenge- Every time your self talk turns emotional, STOP.  We can't prevent the thoughts from happening but we can decide not to indulge in them.  INSTEAD -Focus on the practice.  What needs to happen to get you where you want to go?  Good, do that.




Quote of the Week - "Your thoughts become your words.  Your words become your actions.  Your actions become your habits.  Your habits become your character.  Your character becomes your destiny." -Lao Tzu

A Look inside the program

What you’ve completed so far this season: 2018 Open Prep; 2018 CrossFit Open, 
First Post-Open Strength Cycle

Where you are right now: Functional Hypertrophy Cycle




10min. AMRAP:

10 Cal Bike/Row

10 DB Floor Press

(Post Weight to score along with total Calories Biked / Rowed)


10min. AMRAP: (Can you stay on the min?)

10 Wall Balls 20/14

10 Push-Ups


10min. to finish...

40-30-20-10 of:

V-Ups or Tuck Crunches

Russian Twists with med ball




Back Rack Step BACK Lunges 5x5 {5 reps on each leg} ( Climbing in weight )

15 Hollow rocks after each set (5x15)


Metcon (Time) * Time CAP: 15min.

For Time:

50 Snatches 75/55 

50 Overhead Squats

50 Back Rack Forward Lunges (Standing in place)

* 3 Burpees EMOM until finished

Make sure weight is light today. CYCLE THE BARBELL. GO DEEP





Hang Power Clean 

EMOM x 10min.

2 Reps for the first 5min.

1 Rep for the last 5min.

*Try and hit a heavy single for the day

*Make sure you HINGE at the hips. Shoulders in front of the bar, lats engaged, and sweep that bar in hard as you pull. Keep the bar close.


Metcon (For Time)

3 Rounds 

15 Double DB OR Banded Bent Over Row

15 Weighted sit ups with plate or DB (feet anchored)

15 Alt DB Hang Clean & Jerk

100m Farmers Carry (as heavy as possible with as FEW BREAKS as possible)


RX is with 50/35 DB (one bell for sit up and hang CJ) 2 for carries and rows)




3 sets

10 Single Arm High Pulls each

!0 Single Leg Deadlift each

10 Hollow Rocks

30 Russian Twists

:30 Bar Hang


EMOM 20 

Min 1) 200m Run

Min 2) 10 TTB

Min 3) 12 Calories Bike or Row

Min 4) :45 sec Double KB Front Rack Hold







4 Rounds for time of:

  • 4 Power Cleans 205/145
  • 4 Front Squats
  • 4 Shoulder to Overhead




In Teams of 2:

35min. running clock...


2 Rounds:

50 Cal Assault Bike

50 Cal Row


immediately into:


2 Rounds:

50 Alt. DB Snatches 50/35

50 Wall Balls 20/14


immediately into:


2 Rounds:

50 Alt. DB Step-Ups (L+R=2)

50 Push-Ups




Metcon (No Measure)

EMOM x 10min.

Odd: 7 Cal Row + 7 Burpess

Even: 2 Snatches (Climbing. Start at 60%)


Rest 5min.


EMOM x 10min.

Odd: 7 Cal Bike + 7 Burpees

Even: 2 Power Cleans (Climbing. Start at 60%)


Rest 5min.


10min. to finish:

150 American KB Swings 53/35

*Every time you break run 200m

* 7 and 7 can be scaled down to 6 and 6 or even scaled up if you are getting it done in less than 35-40sec.


*We want everyone coming in today to really work those OLY lifts and try to learn something today. Heavy weight is nice, but learning that hip sweep is better today. Actively think about engaging those lats as you pull that bar off the ground. Pull the bar towards you, using only your lats and NOT your arms.