Blog Search


By: 0


WOD- Friday 10/20/2017


Skill Session
A. Strict Toes-To-Bar (4-4-4-4-4-4)
B. Strict Handstand Pushups (3-3-3-3-3-3)
C. 500m Row (Time)
Coaches notes:
-as the rowing will take much longer to complete than the other 2 movements, have athletes return to ST2B or SHSPU if all rowers are occupied. Do NOT allow them to stand around and wait.
-Based on time constraints, athletes will only get 2 attempts on the rower, instruct them to make a good effort on each attempt.


Teams of 3!
1- Row 300M
2- Max reps T2B
3- Max Reps HSPU/HRPU


By: 0


WOD- Thursday 10/19/2017


1- Sit ups
2- Ring rows + Air squats
3- D-Ball march (50/75)
*about 30 seconds between each movement
-20 minutes of guided mobility and yoga based exercises focused on relaxation and improvement of range of motion

Tuesday- The Paradox of Aerobic Fitness Prescription

By: 0


WOD- Tuesday 10/17/2017


Skill Session
A. Thruster (3-3-3-3)
B. Weighted Pull-ups (5-5-5-5)
C. Ab Wheel Roll Out (15-15-15-15)

For Time/Stimulus;


E2M x 5
-10 Thrusters (65/95)
-6-10 Pullups
-Slow PVC thrusters


-Thrusters (65/95) unbroken
-Pullups (mostly unbroken)
-followed by slow PVC recovery thrusters until 10:00.

**Goal is to do all rep ranges UB, scale accordingly


Report on “The Paradox of the Aerobic Fitness Prescription”

“What does not work in the field is abandoned in the field”
           -Lon Kilgore

The CrossFit Journal is an incredibly useful tool for continuing education.  You may be surprised to know that HQ has been publishing articles at least once a month (much more often now), every month ever since the early 2000’s.  

I love to learn new things.  I enjoy following the journal, both recent and older articles.  At times, I like to report on a recent article I have read if nothing more than to help me understand and remember better the information contained within it.  We all know high intensity yields results, but do you know why?  Below is one of the arguments.

Below is my summary of the CrossFit Journal Article: “The Paradox of the Aerobic Fitness Prescription” written by Lon Kilgore and published in the CFJ in December 2006.

  • Author’s Thesis

The author starts with a very straightforward question: “what is it exactly that drives improvement in aerobic work capacity?”  To fully understand this, let’s first explain what makes up aerobic work capacity.  We’re going to talk a lot about what is called the VO2 max.  This is the body’s maximum amount of oxygen it can utilize during activity.   We will discuss other factors that play a role as well, but VO2 max is considered the ‘gold standard’ of endurance in most if not all circles.

  • Main Points

The author’s main claim is that conventional wisdom as it relates to best practices within the realm of aerobic adaptation or improvement is wrong.  Conventional wisdom being that long, slow, distance (LSD) is the best approach. He supports this claim by writing; “seeing the improvements in endurance in the local CrossFitters has posed a new puzzle. Why do they get aerobically fit when they do not train in a manner that would be considered aerobic?”

To understand this process better he first describes Hans Selye’s General Adaptation Syndrome theory which basically states that homeostasis must be disturbed in order for a physiological system to experience adaptation.  Homeostasis in this case being doing no activity and adaptation being “gainz.”  🙂

From there he reports that The American College of Sports Medicine (ACSM) recommends 20 to 60 minutes of continuous low-to-moderate intensity aerobic activity in order to develop aerobic fitness.  He postulates, however, that VO2 max (the maximum amount of O2 the body can consume at maximal effort) is not challenged when exercising in these LSD (20-60min) constraints. So then the question must be asked; why do some people see some improvement in general health and fitness markers when performing only LSD?

“Part of the answer can be found by considering the population on which the majority of research has been done, usually individuals of low to average fitness and just starting a training program.”

One part of the answer to this is known as “newbie gains.” Anything is outside of homeostasis for newcomers, so just about anything will elicit positive adaptation.  The author claims “considering data from beginner populations to be relevant to trainees at every level of training is a gross and progress-retarding mistake.”

  • Counter Arguments

However, (2nd) there are more facets to endurance than just VO2 max.  While things can definitely get much more complicated, we boil down to 2 major facets of endurance: energy and oxygen.

LSD is energy (glycogen) depleting in nature. Both total and partial depletion of energy can cause a fairly significant disruption of metabolic homeostasis.  As Kilgore states; “LSD can exceed the body’s ability to metabolize fat for energy.” This means LSD uses mostly fat as energy while you’re doing it.  “Driving a metabolic system beyond its normal range of operation or to failure is definitely a disruption of homeostasis.” Remembering that disruption of homeostasis is what is required for adaptation (progress). In other words, endurance improves because the body adapts by improving its ability to store and utilize both glycogen and fat.  “So, endurance has improved, but VO2 max has not.”

In a previously untrained individual, LSD training can induce enough of a homeostatic disruption to drive improvement in VO2max for a short time (3 to 9 months max).

  • Conclusions

In order to drive improvements in VO2max, individuals must train at intensity levels that (coincidentally) also drive high levels of lactate. Kilgore states; “It’s the level of exertion where the athlete exceeds oxygen consumption capacity.”

The author proposes that improving aerobic fitness and reducing the chance of mortality is best practiced through anaerobic or high intensity based activities.



Monday- Competition Day Tips

By: 0


WOD- Monday 10/16/2017

Clean and Jerk; (Build to 1.1 max)
  -1.1: cluster set;
  -perform 1 rep, drop weight rest 10 seconds and perform 2nd rep.
For time;
-20 Power Clean (95/135)
-20 STOH (95/135)
-20 Front Squats (95/135)
-20 burpees over the bar
Cap: 12


Competition Day Tips

Following the Open is usually the peak time of the year for local CrossFit competitions.  I really encourage all of you to give a local comp a try this year.  Before you even try to make an excuse- there are competitions for EVERY level.  I won’t drone on too much, but if you want to do one and are not sure where to start, ask me.  I’d love to help.

We have quite a few couples heading to CrossFit Kenosha for a partner (MF) competition this weekend, so I thought I would offer a few tips for the lead up and game day.

  1. Pre-Pack Your Food

You don’t want to be running around the day of a competition looking for food and because you never know if there will or will not be vendors, so you are best served to pack all your meals ahead of time.  If you don’t end up eating them it’s not a loss, but if you get there and realize there is not a food option for you and you don’t have anything then you are spending energy (and stressing) over finding food when you should be focused on the competition.  

ALSO- doing a competition is NOT an excuse to shovel horse shit into your face all day.  First- because you can’t outtrain a bad diet anyways.  But more importantly- eating garbage will rear it’s ugly head in the way of making you feel shitty or even gastric distress. You don’t want that.  If you are going to reward yourself, just wait until after the comp is over- trust me.

  1.  Equipment Check

If you are someone who uses equipment at times, then bring it, all of it.  Overpack.  You never know what event might pop up and it’s good to be over prepared for these kinds of things.  Oly shoes, wrist wraps, knee sleeves, lifting belt, jump rope etc. All the non-major things that you use at times when you train.  If you are bringing it, pack it the night before and have it ready to go the day of.  If you don’t use it when you train regularly, you don’t need it.  This is a common mistake that most people make when they go to competitions and I will discuss it below in #3.

*JUMP ROPES- You will want to bring your own jump rope if you have one.  Many times the gym hosting the event will let you borrow one of theirs, but again you never know what quality you might get stuck with.  If you do not have your own jump rope you can pick one up from the gym on Friday.

  1. The KISS Method (Keep It Simple Stoopid)

A competition is just another training day.  To be successful you need to look at that way.  You have put in the work, prepared yourself as much as you can for the last several months and the outcome will be a result of what you did over those months.  There is no special supplement, meal or ritual that you can do the day of the competition that is miraculously going to make you perform better.  To keep it simple, simply do the same things you normally do on a regular training day.  Eat the same foods (unless you usually eat junk) take the same supplements (if any) and use/bring the same equipment.  

Avoid the “Good Idea Fairy.”  These are all those last second thoughts you or your partner may throw out there the day before or day of the competition.  It may seem like a good idea at the time, but it’s not.  It’s important to think of game day as just another practice day.  Do the same things you usually do.  Don’t try to do something crazy or special and expect it to create good results.  If it worked, you’d already be doing it every day.  

  1. Chill Brah…

First, let me say I know how nerve-wracking something like this can be.  And that’s OK!  The only times we truly learn something about the measure of our character is when we are OUTSIDE our comfort zone.  Hats off to you for taking the first step, now remember to ENJOY IT.  Enjoy it for the awesome challenge that it is, don’t dread it because it makes you feel insignificant- you are significant and YOU CAN DO THIS!  That being said here are a few quick bullet points.  

  • Keep yourself calm: you don’t need any extra help getting your heart rate up, so do the best you can to just chill out and focus on your performance (calmly) between/before events.  
  • When you do get nervous: draw confidence from that fact that you have prepared yourself as best you can it this particular point in time.  
  • You already did all the work.  You showed up to class, lifted the weights, did the MetCons, worked on technique and endurance and whatever else you can imagine.  Now show off the result of that hard work.  
  • You focus should be ONLY on your effort and attitude.
  1. Control the Controllables  

This simply means you must only allow yourself to concern yourself about the things that you have control over.  Like I said in the last point, there are enough things to stress about already without adding outside sources.  Things you can control; your effort, being on time, being prepared, positive attitude, the way you treat everyone around you.  Things you cannot control; weather, prescribed movements, judges, other athletes, traffic, temperature and many many more.  

  1. “Tapering”

Not something that is necessary for this sport.  However, if you feel a bit sore it’s not a bad idea to take Friday off from class (assuming your competition is on Saturday).  You still want to do some light physical activity, but definitely not something as strenuous as a class.  Other than that you are good to go to all the other classes Monday through Thursday as usual.  If you do attend class on Friday, which is totally fine, just monitor your intensity a bit more than usual.  Dial the weight back just a little and go in with the goal of just getting a good warm-up/sweat in so that you feel fresh and rejuvenated for the next day.

Good luck and kick butt!!!

Friday- Friday the 13th!

By: 0


WOD- Friday 10/13/2017

Skill Session
A. Strict Toes-To-Bar (4 x 6-8)
B. Strict Handstand Pushups (3-3-3-3)
C. Row 15/20 Cal.
-10 HSPU/ 10 HRPU
-10 burpees
-Max Cal. Row

Rest 2 minutes then…

-10 HSPU/ 10 HRPU
-10 burpees
-Max reps DUs

Rest 2 minutes then repeat whole sequence



Friday the 13th Fun and Facts!


Muahahahahahaa!  <- that’s supposed to be a super spooky ghost laugh.  Ok, are you totally frightened?

It’s almost Halloween!  Halloween is a fun holiday that marks the real start of the holiday season with the best holiday of all just around the corner.  So I thought I’d help get you in the seasonal mood with some fun facts about today’s Friday the 13th.

The fear of Friday the 13th is also called friggatriskaidekaphobia or paraskevidekatriaphobia. Now say that 10 times really fast!

Friggatriskaidekaphobia comes from Frigg, the Norse goddess of wisdom after whom Friday is named, and the Greek words triskaideka, meaning 13, and phobia, meaning fear. Paraskevidekatriaphobia is also derived from Greek: paraskeví translates as Friday, and dekatria is another way of saying 13.

Fittingly, Alfred Hitchcock Was Born on the 13th.  The master of suspense was born on August 13, 1899 – so Friday, August 13, 1999 would have been his 100th birthday. He made his directorial debut in 1922 with a movie called Number 13. Unfortunately, the film was doomed from the start and never got off the ground due to financial troubles.

Other celebrities and well-known personalities born on a Friday the 13th include actors Mary-Kate and Ashley Olsen; novelist and playwright, Samuel Beckett; and former President of Cuba, Fidel Castro.

Now, BOO’s ready for some Hallow’s Eve fun?!?!?

Tuesday- Lactate Clearance Day

By: 0


WOD- Tuesday 10/10/2017

Skill Session
A. Thruster (4-4-4-4)
B. Weighted Pull-ups (4-4-4-4)
  *kipping, use a weight vest.
C. Ab Wheel Roll Out (15-15-15-15)
EMOM x 12;
1- 15s. max reps Thrusters (65/95)
2- 15s. max reps pull-ups**Thursters followed by SLOW PVC thruster recovery remainder of minute.
*Pullups followed by SLOW/light band pulldown recovery

Lactate Clearance Day

Today we will take a bit of a different approach to our conditioning session.  While intensity is the ultimate tell of progress for the future, today we will try something different.
Coach Tyler covered the concept of lactate clearance last week and you can go back and view that article HERE.  If you did not ready it last week, it is basically the act of training your body to recover from high intensity work while active (relatively).
The approach that we will take is to alternate between very short durations of super high intensity, followed immediately by a slightly longer duration of very low intensity and loading.  All while moving the whole time.
You’re going to feel the ‘burn’ today.  That’s ok, not to panic this is expected.  You should embrace this as this is part of the process of becoming more efficient at recovering from high intensity work.

Monday- Overhead Mobility

By: 0


WOD- Monday 10/09/2017

EMOM x 8;
-1 Clean and Jerk at last weeks 2RM
*squat clean and split jerk.
-6 Power Cleans (95/135)
-6 Front Squats (95/135)
-6 STOH (95/135)
-12 burpees over the barR+ (105/155)


Overhead Mobility
by: Coach Brandon

In our culture, sitting is a daily occurrence and habit that compromises our posture, A LOT! Many people feel these effects in their backs or knees and never realize that it results in a loss of overhead mobility. It is usually only when an athlete is asked to press something directly over their center of mass that they realize there is an issue.

We are going to go over four areas to address when trying to improve the overhead position. The thoracic spine, shoulders, elbows and wrists. There will also be a series of videos covering the drills.  It’s imporant to note that when we reference the term “overhead” that this applies at all movement with resistance overhead (presses, OH squat, handstands etc).

Thoracic Spine

The Thoracic spine is the branch of vertebrae from the base of your neck to a few inches below your shoulder blades (see image). When mobilizing the thoracic spine we are trying to get it to move into extension. A great way to start mobilizing the thoracic spine is to use a foam roller, then moving onto the peanut (two taped together lacrosse balls) which will allow you to address smaller segments of the thoracic spine. This is a great way to loosen up the tissues in the upper back before moving onto other drills.  A great time to do this is BEFORE a workout, but any time spent with these drills is time well spent.

Take your foam roller or peanut, lay over the top of it, and at first just relax to get as comfortable as possible. This can be an uncomfortable position especially with the peanut. Be sure to keep the core engaged or you will be extending in the lower back, in most cases your hips will be OFF the ground. From there you can drop your hips to the ground with the core still engaged and do thoracic extensions over the foam roller or peanut. Starting at the base of the thoracic spine working your way up.

Just so you know there is not a lot of range of motion in this area, so move in small increments with your core engaged/ ribcage down other wise we will be extending from the lumbar spine which will not let us target the intended area.

After taking care of the soft tissue of the T-spine we can go into other thoracic mobility drills, so they are more effective. The bench T-spine mobilization drill is a great way to then further extend through the thoracic spine. It can also be done without a PVC at home on a bed, couch or table.  Think of this almost like a child’s pose with you arms elevated.


When moving onto the shoulders, just like the T-spine, we want to go after the soft tissues before incorporating other mobility drills. We want to go after the pectoral, and latissimus dorsi (lat) which become short, again, because of our daily posture and sitting with our shoulders rounded forward.

The shoulder girdle is a very complex area with a lot of muscle groups around it. As a result there are a lot of things that could be going on in your shoulders, and it’s different for everyone. To find out  what the major issue may be, work on one area at a time and retest your overhead mobility by pressing a barbell or dumbbells overhead before moving onto the next.

Target the pectorals with soft tissue release first. Take a lacrosse ball and place it just on the inside of your shoulder (chest), then lean your body weight into it on a solid surface. Something like a door frame or the rig works great, so you can move your arm through different ranges of motion.

After, work on lengthening the tissue with a stretch. The banded pectoral stretch is great for this. If you do not have access to a band, this can be performed in a doorway without the band.

Start the same way when targeting the lat. Use a foam roller here to work on the soft tissue. Lay on your side over a foam roller, starting from the base of your rib cage all the way to your armpit. Rock horizontally and vertically to different spots of the lat. When you reach a tender spot, take a few extra seconds before moving on. This can also be performed with a band distracting the shoulder (see video).

From there, we will be able to lengthen the lat more effectively. The banded lat stretch is a great way to isolate the lat. If you have no access to a band, the bench T-spine mobilization from above is also a good way to hit the lats indirectly.

Elbows/ Wrists

The final part of this series are our elbows and wrists. Many times improving thoracic and shoulder mobility will improve full extension of the elbow.  Leading to a healthier wrist because we aren’t compensating our wrist position for the lack of thoracic and shoulder mobility. But this isn’t always the case. The wrist is a complex joint and often gets the short end of the stick when trying to improve overhead or front rack mobility.

Again, start with the soft tissue work. Rolling out your forearms can be extremely effective. use a lacrosse ball, peanut, or get creative by using a water bottle. Place your tool of choice on a tabletop, then use your body weight to press into the tool slowly along the length of the muscles on the top and bottom of your forearm. If you notice a tender spot, hold in that area for a few extra seconds before moving on.

After move on to more mobility drills;

  1. Wrist rotations: rotate in circles in both clock and counterclockwise ten times, then extension and flexion ten times and repeat for a few rounds. These are extremely simple and you should repeat often throughout the day.
  2. Static holds: On your knees place your wrists into extension with your fingers facing your knees and slowly rock back until you feel a stretch and hold for 20 to 30 seconds. You can also use a band to distract the wrist.

Now sit up straight and get to work on your overhead position. Remember, starting with soft tissue work will help to get the most out of the other mobility drills that you incorporate.