Blog Search


By: 0


WOD- Tuesday 9/26/2017

Skill Session
A. Overhead Squat (3-3-3-3-3)
B. Bar Muscle-ups (3-3-3-3-3)
  -Scale: 5 CTB or chin above bar pullups
CrossFit Games Open 16.3
-10 power snatches (55/75)
-3 bar muscle-ups

-Scale: 5 CTB or chin above bar pullups


Monday- Half-Way Point in the “Off-Season”

By: 0


^ Just a small sample of some of the great “firsts” that the Open brings out in our athletes. An athlete’s first muscle up is often one of the most coveted skill ever achieved for people. You can bet these guys all worked their butts off last off-season to get here.

WOD- Monday 9/25/2017

1. Shoulder Press (3-3-3-3-3-3)
  -8 minutes to build to a 3RM
2. Push Press (1-1-1-1-1-1)
  -9 minutes to build to a 1RM


2 Sets;
-2 squat clean and jerks

CrossFit Games Open 11.3
5-Minute AMRAP of:
-Squat Clean, 165# / 110#
-Jerk, 165# / 110#



A Week of Open Workouts


Today starts the last week of the current cycle we have been on for the last month.  We will continue to build on the skills we have developed this cycle in the next, but for now let’s briefly discuss this week’s focus.

Like most end of the cycle sessions we will be testing out on a lot of the skills and strength movements we have been working on.  For some, you’ll get the opportunity to go for a true 1RM.  For others, you’ll be working toward a new ‘rep-max.’  Still a great way to measure progress.  Make a solid effort to get in here as much as you can to ‘test-out’ on all the movements you have been working so hard on this last month.

For our conditioning focus, this week will feature a different ‘Open’ workout from the past each day.  For some of you, you’ll get a 2nd crack at an old workout you’ve done in the past.  For others, it’s a chance to get some initial data points to measure future progress.  Either way, while CrossFit encourages high intensity during most conditioning sessions, there is something different about an Open workout that tends to push us a little further outside our comfort zones to lengths we thought not achievable.  Get your mind right and bring it this week!  🙂

Additionally, we have just passed the half-way point for the CrossFit “off-season” that is, we are roughly 6 months away from the 2018 Open.  For those of you unaware of what the Open is and what it entails click HERE.

The Open, for us non-cyborgs, is the all encompassing measuring stick for annual progress in the field of general fitness.  It is a time to celebrate new accomplishments and use a past experience to refocus on a new goal.  Every year there are so many awesome and positive “first times” stories that happen in the open, but those stories only get told if you work for them.

It’s getting close to “crunch-time” ladies and gentlemen.  Time to refocus on your goals.  Have you made solid progress toward them?  Have you gotten off track.  This is a great time to either refocus or double down on your efforts.  There is no giving up.  The only thing in your control is your effort and attitude each day.  Make sure those 2 things are great and you will reap what you sow.

As always, your coaches are here to help you in any way possible.  What are your goals for this years Open?  Share them with a coach and/or fellow box mate so as to hold yourself accountable.  Then ultimately, it is up to you to put in the work to unlock that true potential.  You can do it.  You just have to work for it!


By: 0


WOD- Saturday 9/23/2017

Skill Session
A. D-Ball Carry (150-150-150-150M)
B. Ring Rows (12-12-12-12)
C. Goodmorning + Reverse Lunges Complex (4 x 10+10)
  -Barbell: perform 10 GM immediately into 10 total rev. lunge steps.
-From the floor.
Teams of 3!

1- Run 200M
-30 KB Swings (50/70)
-30 Burpees

*While P1 runs, P2 and 3 work through AMRAP of KBS and Burpees, break up reps however you want, 1 person working at a time.
**When P1 finishes run, P2 runs and P3 and 1 move through AMRAP and so on.



By: 0


WOD- Friday 9/22/2017

Skill Session
A. Ring Dips (5-5-5-5)
 -Build to a new 5RM, beat last time.
B. Toes-To-Bar (4 x 8+)
  -Build to a max reps set UB
C. Front Squat (10-10-10-10)
  -Build to 2 sets at last week’s 10RM
For Max Reps;
-2 min. Ring Dips/ Pushups
-2 min Weighted sit ups (10/14)
-2 min Air Squats
-1 min rest
-1 min Ring dips/ pushps
-1 min Weighted sit ups (10/14)
-1 min Air squats



By: 0


WOD- Wednesday 9/20/2017

EMOM x 3;
-2 Speed Deadlift @ 55% + band
Deadlift (5-3-1+)
-75% x 5
-85% x 3
-95% x Max Reps*
*Round Down;
-0-150: 5
-150-250: 10
-250-350: 15
-350+ : 20
-Deadlift (115/185)
-Wall Balls (14/20)

Time cap: 12
R+ (DL- 145/225; WB- 20/30)



By: 0


WOD- Tuesday 9/19/2017

Skill Session
A. Pullup Complex: (5 x 3+3)
  -Strict Pullups + Kipping Pullups

  -R+ (strict + CTB + BMU)
-build to max reps UB
B. Overhead Squat (5-5-5-5-5)
  -from the floor
2 Rounds For Max Reps;
-1 minute Snatch (55/75)
-1 minute sit-ups
-1 minute pullups
-1 minute burpee box jumps (20/24″)


Monday- Double Unders

By: 0


WOD- Monday 9/18/2017


1. Shoulder Press (6-6-6-6-6)
  -8 minutes
2. Push Press (4-4-4-4-4)
  -8 minutes
-7 Power Cleans (95/135)
-7 STOH (95/135)
-30 DU/ 60 SU



Double Unders: A Basic Guide to Success

This article is meant for the athlete that struggles with double unders a lot.  To the point where you might fall under 1 of a few categories;

  • Don’t have double unders at all.
  • Can do one, but struggle to string them together.
  • Has a few, but trip up often

If that sounds like you (most of us) then this subject is definitely for you.  If you’ve already got DUs down, but want to simply improve your ability to perform bigger sets your article is coming soon.

Everybody has those “GOATS” in CrossFit or fitness in general.  A GOAT is basically that one movement you really struggle with.  The double under is generally one of the most common GOATS that CrossFitters of all experience levels have.  

I’ll be honest, it is tough to tackle this subject because everyone athlete I see usually is struggling with DUs for a different reason.  However, if you can master most if not all of the main points I’ll lay out below, it should only be a matter of time before you are at least able string a couple reps together.  

The Foundation

The foundation of double unders is two-fold: body position and coordination. I cannot stress enough how important these two aspect are to achieving the skill of a DU.  Let’s also not gloss over that last statement too quickly- DU’s are a SKILL.  Skills take coordination built through practice with the movement itself as well as specific drills.

The foundational body position and coordination looks like this:

  • Arms at your side, hands in front of torso.
  • Rotate from the wrists (NOT the shoulder- common flaw).
  • Smooth power jump.
  • Track/time up your jumps.

It seems very simple and in theory it is, but if it were easy then everyone would be able to do it.  So while it is simple that does not make it easy.  Here is what you can do to improve.

Drill #1: Power Jumps

When you perform a DU you need to jump higher than that of a single under.  It might not need to be a lot higher, but there is a difference.  To develop this skill you can perform power jumps.  Set up with a jump rope starting with simple single unders.  Every 3rd rep you will simply jump higher.  Not as high as you can, but just a little higher.  

The rope will still be passing under your feet just once, so it’s still a single under (SU).  Don’t even think about the spin of the rope yet.  Just focus on an efficient power jump.  To do this well you want to maintain the same body position in the air (think- straight as a pencil), don’t allow your legs or feet to do anything crazy.  When you land you will go right back into 2 regular SU hops so focus also on rebounding off the floor as quickly as possible.

Drill #2: Penguins

As previously stated, this is a skill and will take coordination.  The penguin drill will help develop the specific coordination and timing needed for a double under.  

To perform this drill you do not need any equipment.  In a normal standing position with your hands on your thighs you will begin hopping just like you would for SUs.  Every time you jump, you will ‘tap’ your thighs in the air.  Start just like you did for the power jump drill.  SUs first with a power jump on every 3rd rep.  While in the air on the power jump you will perform a ‘double-tap’ on your thighs.  So it looks/sounds like this;

  • Jump-tap, jump-tap, POWER JUMP- tap tap.

Repeat this drill for 30 seconds straight as many times as it takes to feel natural.  Eventually you can progress to performing all power jumps and double-taps, so looks and sounds like this;

  • JUMP- tap tap, JUMP- tap tap, JUMP- tap tap, JUMP- tap tap…

Again, every time you do a power jump you focus on maintaining a solid hollow body position in the air.

Drill #3: Single, Single, Double

Now that you have practiced the coordination and time of the power jump and the speed of the the double tap you can carry this over into the actual skill of double unders.  It is important to start with something somewhat easy and ‘get a win’ to stay motivated.  

Perform this drill just like the penguin drill but with the spin of the rope involved.  Start with single unders and every 3rd rep you will perform your power jump and attempt to spin the rope FAST 2 times under your feet.  Remember focus on body position in the air and rebounding off the floor as quickly as possible upon each landing.  

Keep your arms relaxed and at your side.  Your elbows should be right next to your rib cage and focus on pushing your hands just out in front of your body and holding them there.  

When you go for the DU, your spin needs to be FAST.  To do this efficiently you will need to spin from the wrist (thumb).  Think of flicking a booger off you thumb each time unitl it becomes more natural.  

Once you have the skill of a single DU achieved you just need to practice stringing them together back to back, but you should practice the “single, single, double” drill a lot in the meantime. 

To string multiple reps together back to back you can do 2 things;

  • 1: Just try it. You never know until you try.
  • 2: Power jumps.  Practice performing multiple power jumps back to back without the rope.

These drills will give you a great starting point to work on your own, but to really develop this skill you can seek the help of any of our coaching staff.  Let us know where you’re at as we love to help!

Friday- What is Hypertrophy

By: 0


WOD- Friday 9/14/2017


Skill Session
A. Ring Dips (5-5-5-5)
  -Accumulate as many sets at last weeks 5RM
B. Toes-To-Bar (6-6-6-6)
C. Front Squat (10-10-10-10)
For Time;
-100 DU/ 200 SU
-80 Pushups
-60 Rev. Lunges (35/50)
-40 T2B/K2E
Time cap: 14


What is Hypertrophy? 

I recently threw out the exercise physiology related term, hypertrophy, to a class and received quite a few confused looks.  I quickly realized most were not familiar with the term and had no idea what I was talking about.  Through a brief description, I then realized that many who had a basic understanding of what this term refers to also brought many misconceptions with it.

So, first, what is hypertrophy?  Hypertrophy is just a big fancy word for the concept of making or building the size of one’s skeletal muscle mass.

To use a very extreme example, think of a body builder.  These athletes have all but specialized in the theory of total body hypertrophy, some to very extreme levels.  A topic for another time.

The Role in Functional Fitness

Hypertrophy and strength tend to go hand in hand for the general fitness enthusiast.  It is true that a larger muscle is a stronger muscle, to a certain extent.  So, in theory, if you make some of your muscles slightly larger they will also be stronger.

We also know that strength and endurance can go hand in hand, again to a certain extent.  Take a clean and jerk for example.  If you compare 2 athletes; athlete A has a clean and jerk 1RM of 165 pounds and athlete B has a clean and Jerk 1RM of 275 pounds.

If we take those same 2 athletes and have then test a WOD like say Grace (30 clean and jerks for time at #135), it would be total blasphemy to assume that athlete B (1RM- 275) would most likely best that of athlete B (1RM- 165).

This is because athlete B has developed his strength to the point that the #135 pound working weight in the WOD Grace is less than 50% of his max, so it feels much light to him than say athlete A, who’s 1RM is 165.

How Does it Affect Your Health?

Now that we have a basic understanding no the positives of hypertrophy for performance, let’s dive into it’s affect on general health.

In it’s most simple and straight forward terms, muscle burns fat.  The more of it that you have, the more fat you burn at rest.

It’s been said that a single pound of muscle can burns at least 50 calories per day.  So using a simple example of adding 10 pounds of muscle to your overall body (not extreme, still look lean and athletic) one would be burning an extra 500 calories per day just while at rest.

This would obviously have a positive affect on one’s body composition (look better naked), but it can be overlooked that the positive affect would be twice that in terms of health and important blood markers like resting heart rate, blood pressure and cholesterol to name just a few.

Addressing the Myth

I can hear it already.  But Barrett I don’t want to get all big and bulky like the pro CrossFitters or bodybuilders.  Simply put, you won’t.  C’mon ladies, it’s not gonna happen.

The athletes you see on TV or in magazines are literally professionals at either the sport of fitness or bodybuilding.  They train for a living, so they are doing multiple training sessions focused on building size.  You will not.  So to think that by training an hour a day just a few times a week will lead you to the same size and stature of those athletes is incredibly misguided.  However, we can optimize function and health through this approach here and there.

Don’t get me wrong were not turning into a bodybuilding gym.  Our main goal is still GPP, but a little hypertrophy focused training will help you reach your goals of improved function and health as well as a better looking naked version of you.

Cheers, let’s get jacked! 🙂