Workout of the Day Posts

Friday, April 19, 2019

Close stance b sq

800m run OR 1000m Row
AMRAP In = run or row time.
8 Alt DB Power Snatch
8 Pull Ups

Thursday, April 18, 2019

3 Rounds, E2MOM 1- 400m Run 2- :45 Side Plank 3- 20 Med Ball Cleans 4 – 400row 5- 15 Burpee Box Jump Over

Wednesday, April 17, 2019

HS for the day.
Press + Push Press + Push Jerk
Max Reps

Teams of 2 or Solo (W=Rest)
8 Rounds
9 KB Deadlift
6 KB Swings

Tuesday, April 16, 2019

Attempt #2! Parking lot was not cleaned or painted today so…..
Weather permitting the parking lot is supposed to be cleaned and lines painted today. Please park on the street.

Front Squat Box Squat

2 x 2:00 max reps

5 Rounds
45 DU’s
Length SA Farmers Carry

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The single arm farmer walk is a great core stability exercise for strength athletes (TURN ? ON!) Here’s how to perform.?? . Start by holding a weight at your side. Brace your core like you’re about to get punched in the stomach.??Now, naturally your body will want to lean away from the weight as soon as you pick it up. Fighting this lean to remain upright will turn on and train in your core muscles (specifically your QL and obliques which work to limit excessive twisting or leaning of your trunk).? . Think about standing tall without twisting or leaning while you then walk with the weight in your hand. You can also hold the weight in a front rack position (shown right) or in the bottoms up position with a kettle bell (shown left) for more of a shoulder stability emphasis.?? . Special thank you to @3d4medical and their app “Complete Anatomy” for today’s anatomy graphic and @barbellshruggedpodcast for the solid shirt?? ———————————————— To see more of my favorite core stability exercises for a stronger squat, check out the blog article linked in my bio.? __________________________________ #Squat #SquatUniversity #Powerlifting #weightlifting #crossfit #training #wod #workout #gym #fit #fitfam #fitness #fitspo #oly #olympicweightlifting #hookgrip #mobility #physicaltherapy #lifting #crossfitter #squats #crossfitcommunity #core #coreworkout

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Monday, April 15, 2019

Please park on the street today. Weather permitting the parking lot is supposed to be cleaned and lines painted today. 

3 sets
12 Ring Dips
:40 Hollow Rock
:60 Handstand Walk

Partner WOD! AMRAP in 15
20 Air Squats
10 Box Jumps
10 T2B
20 American KB Swings


Sunday, April 14, 2019

EMOM Power Clean

3 Rounds
20 Cal Row
20 DUs
20 Push Press

Saturday, April 13, 2019

AMRAP in 15 min
10 Burpees
20 Alt SA Power Snatch
5 Bar MU’s

Friday, April 12, 2019

Close Stance Back Squat

3 Rounds
400m Run
20 DB Weighted Step Ups
10 Ring Rows

Thursday, April 11, 2019

8 Rounds On the 3 Minutes: 
150m Row 
6 /9 Box Jumps
3 Power Cleans

Wednesday, April 10, 2019

Pause Floor Press

For Time:
75 DUs
50 Wall Balls
25 Burpee
50 Wall Balls
75 DUs

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??BENCH PRESS: DIFFERENT ARM ANGLES FOR DIFFERENT PURPOSES?? – While the flat bench press works the whole pectoralis major, let's see how different arm angles can have their purposes when trying to work on increasing the activity of its regions. – ???A 90 degree angle puts a lot of stress on the shoulders, and when the load goes up, that's when people typically experience shoulder issues related to the bench press, (although that might not be the only factor contributing to it). ???A 75 degree angle is typically the "classic" suggestion everyone gives (hopefully) to get the most out of the bench press while keeping shoulders safe. – But what if we want to work our "upper chest" more if we don't have an incline bench? – We can do that as well. – While with a 45 degrees inclined bench press studies show that the upper chest gets involved the most, we can do the same by simply changing the "arm angle" and grip width of a flat bench, and creating the conditions we need to isolate that area. – From Paoli's book, it was demonstrated that the EMG activity of the clavicular head during horizontal flexion is more notable at a 60 degrees of humeral abduction rather than a smaller/higher degree of arm angle (30-90 degrees). This makes sense, because at this degree of angle also follow the line of pull (which is the direction of force exerted by a muscle, depending on the orientation of its fibers, its skeletal attachments, the disposition of its tendons, and the axis of movement of any joints affected). – And a muscular contraction can only achieve its maximal physiological and mechanical efficiency when performed along the line of pull. – This was then also reinforced by Lehman's study on a supinated grip bench press, which shows an increased upper chest engagement in contrast to a normal grip (the supinated grip bench press implies a bigger humeral adduction). – ???TAG somebody who needs to see this! #pheasyque – References: – Paoli A, Neri M. Principi di metodologia del fitness. Elika, 2010. pp. 315. – https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5504579/ – https://www.ncbi.nlm.nih.gov/m/pubmed/16095407

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Tuesday, April 9, 2019

1” Deficit Deadlift

Drop Sets
3 x Max Reps

8 Seated Good Mornings
20 Hip Circle Side Steps

Monday, April 8, 2019

AMRAP in 20 Min
200m Run
4 Sandbag TGU
8 Sandbag Squats

Sunday, April 7, 2019

4 x
10 Z Press
:45 Plank

AMRAP in 10 minutes
1 Power Snatch
1 Hand Release Push Up
1 Box Jump Over or Step Over
* add 1 rep each round

Saturday, April 6, 2019

3 Rounds
800m Row ( 800m Run)
30 Kettlebell Clean to OH ( push press or jerk)
20 Goblet Alternating Reverse Lunge
Rest 3:00

Friday, April 5, 2019

Close Stance Back Squat
EMOM 12 X 2

5 Rounds for time:
30 DU’s
10 Box Jump / Step Down
1 Laps Farmers Carry

Thursday, April 4, 2019

3 Rounds, AMRAP
:60 Squats
:60 KB Swings
:60 S 2 OH
:60 Burpees
:60 Strict pull ups

Wednesday, April 3, 2019

Power Clean

For Time:
400m Run
21 T2B
21 Push Ups

300m Run
15 T2B
15 Push Ups

200m Run
9 T2B
9 Push Ups

Tuesday, April 2, 2019

Wide Stance Box Squat

6 Rounds
4 DBall to Shoulder
Lap D.Ball Carry

Monday, April 1, 2019

4 sets, not for time:
2 Turkish Get Up
:45 Nose to Wall HS Hold

Teams of 3,AMRAP in 15min:
3 Hang Clean
6 Burpees

Sunday, March 31, 2019

Fat Grip / Axle Bar Bench Press
9 x 3

DB Roll Back Extension
4 x 12

4 Rounds, not for time:
10 Ring Rows
10 Single Leg Squats
:40 seconds Hollow Rocks

Saturday, March 30, 2019

Teams of 2, AMRAP in 20 min:
800m Run
Then with time remaining:
10 Power Snatch
10 Overhead Lunge

Friday, March 29, 2019

Back Squat
5 x 5

8 Rounds, E2MOM
8 Russian Kettlebell Swings
8 Burpee Box Jump Over

Thursday, March 28, 2019

5 Rounds
50 DUs
5 Bear Complexe
10 Ring Dips

Wednesday, March 27, 2019

Strict Press
1 RM

1000m Row
50 Thrusters
30 Pull Ups

Tuesday, March 26, 2019

Spring Break Hours:
No 1pm class on Tuesday and Thursday this week.

Coach Krista’s last week before moving. We are tremendously fortunate she found us and brought her sunshiny smile and amazing energy to our gym. We will miss her greatly. Krista will be coaching her usual Tuesday night and Wednesday at 9:30.

Sumo Deadlift

Barbell Reverse Lunge
4 x 8 reps
:30 Side Plank per side

AMRAP in 8 min
10 Ball Slams
10 Push Ups
3 Lengths Farmers Carry

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Does your knee cave in on the pull of your deadlift? Aishlen wrote to me of her recent frustrations with the deadlift that came out with heavy lifts (shown here with 140kg/308lbs – 2.5 kg off her personal best).? . Knee cave on the pull is often a result of lacking stability at the hips or ankles. Your lateral hip muscle, the glute medius, has a job of maintaining external rotation torque. If it is unable to maintain sufficient contraction, the knee caves in. The foot on the other hand, is the foundation from which we move (like the base to a house of cards). If the foot caves over into excessive pronation (like you can see here) the foundation collapses and the knee is pulled in with it.? . Here’s the exercise I gave her to help. First: shoes off and place a resistance band loop just above the knees. I’m going to demo with a clean deadlift technique but the same applies to a conventional powerlifting technique. Grab the ground with your foot, big toe jammed down and drive the knees out to the side against the band resistance. This will set your foot in a good position and pre-tension the hips ever before the bar is moved from the ground. With an equal pull and push into the ground, pull the bar to the knees (pausing and checking for your positioning) before pulling to the hip, on the way back down do the same pause at the knee.? . After a few weeks of trying this you can see good progress in her technique (shown here with 85% or 120kg for a triple).?? . Shout out to @aishlentaylor for taking a step back to fix this problem, it will no doubt pay off soon! Also thank you to @3d4medical with the Complete Anatomy app for the visuals of the body.?? ___________________________________________ This is the 122nd #SquatUclub eligible post. Remember everyday – “like,” & comment using the hashtag #squatUclub within 60 seconds of a new post going up and I’ll pick one person to start working with on whatever help you need (squat technique, an achy hip with deadlifts, etc). TURNING ON post notifications at the top of my profile (click the •••) will help you be first in line each day!

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Monday, March 25, 2019

6 Rounds
250m Row / 200m Run
10 Box Jumps
15 KB Snatch R.
15 KB Snatch L.

Sunday, March 24, 2019

8 Sets
1 Power Clean + 2 Hang Power Clean
5 Box Jump

For Time:
60 DUs
20 Pull Up’s
30 Air Squats
120 DU’s
30 Air Squat
20 Pull Up’s
60 DU’s

Saturday, March 23, 2019

AMRAP in 5
15 Push Ups
250m Row


AMRAP in 5
20 OH Walking Lunge
10 Burpees


AMRAP in 5
20 Sit Ups
20 AKB Swing


AMRAP in 5
6 D.Ball to shoulder
Shuttle Run

Friday, March 22, 2019


33-27-21-15-9 reps for time of:
Chest-to-bar pull-ups

Time cap: 20 minutes

Thursday, March 21, 2019

Back Squat
5 x 5

Reverse Grip Barbell Row
4 x 8

AMRAP in 10 Minutes
9 Air Squats
6 Burpee
3 Power Cleans

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??SQUATS: WHERE TO PLACE THE WEIGHT ON YOUR FEET?? – Ever found yourself struggling with knee pain when squatting? Got flat feet? Knees bend inwards? – ???WORK ON YOUR ARCHES! – I struggled with this myself, back in the days, because I do have flat feet. – Strengthening/building an arch is crucial when it comes to having a great squat: developing an arch will allow your knees to bend outwards thanks to the external rotation cue implemented by the arch itself to the top, as opposed to having the weight placed on your inner part of the foot, which’ll cause everything else to rotate internally and cause pain as a result. – If you don't have flat feet it doesn't matter. When the weight gets heavy your arches will tend to fall internally, so if that's the case, make some extra effort to keep the arch strong through the entire repetition. – It’s not like flat feet is “BAD”, but the way the forces act on it (especially when overloded) can cause troubles. – Actively work on your arch and make sure that you’re giving your feet an external rotation cue which will eventually make your knees bend outwards. – It’ll take time and it’ll feel awkward, but it’ll improve your squats 100%! – ???TAG somebody who needs to see this!! #pheasyque

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