Entries by AB

Cardiovascular Endurance

Fitness, in the CrossFit philosophy, was always meant to challenge all physical skills: cardiovascular endurance strength stamina flexibility power speed accuracy agility balance coordination Most seasoned CrossFitters tend to fall into only wanting to develop or play with strength, stamina, and power. This means your cardiovascular endurance isn’t challenged as often, leading to complaints about […]


Yesterday was all bodyweight control. Today is all about lifting heavy barbells! CrossFit WOD for Wednesday 1/29/2020 bench press 5-5-5-3-3-1-1-1deadlift 5-5-5-3-3-1-1-1 Share heaviest lifts to whiteboard. Post-workout should involve lower back SMR on a foam roller, pec smash with a lax ball on the wall, hamstring stretching and overhead tricep smashing. READ: What Happens to […]

Nutrition Challenge – Winter 2020

Next Monday we’ll begin our Nutrition Challenge! The simple goal is to stick with the main tenants of whatever Nutrition Path you choose and comment each day on the blog. Overview Problem: “With the ever-increasing obesity and chronic disease epidemics, we clearly aren’t eating the right quantity or quality. And it’s so easy to see […]

HSPU Ladder

Congratulations! We completed the 8-Week Pullup Strength Ladder- now it’s time to apply it to handstand pushup strength development. Our goal is to make you stronger for workouts when we demand more work capacity. During these sessions in class remember that we want to focus on strength, which means control and tension over speed and […]


CrossFit WOD for Sunday 1/26 5 rounds, each for time: 10 bar-facing burpees 15 alternating front lunges, 50/35kg 10 bar-facing burpees Rest as needed between rounds. 2-3:00 is ideal. Post slowest and fastest round to whiteboard! READ: The Case for Reparations – Ta-Nehisi Coates for The Atlantic WATCH:


CrossFit WOD for Saturday 1/25/2020 AMRAP in 20:00 250/200m row 20 pushups 250/200m row 20 kettlebell push press, 2×20/12/8kg Share score (total pushups and kb push presses) to whiteboard! Lower back stretches and doorway chest stretch for post-workout. READ: Competitive Tennis in the Time of Climate Change – The Outline WATCH:

Problem & Fix

“With the ever-increasing obesity and chronic disease epidemics, we clearly aren’t eating the right quantity or quality. And it’s so easy to see why. Processed food, which is calorically dense from carbohydrates and fat, is quite literally everywhere. At every checkout line, at every social event, holiday, or celebration, at concerts, hospitals, airports, gas stations, […]

Overhead Power

The bar floats directly over the shoulder blades in a proper overhead lockout. CrossFit WOD for Thursday 1/23/2020 3 push presses every :30 for 5:00 then3 push jerks every :30 for 5:00 3 rounds for time:100 double unders50 kettlebell swings Share time to whiteboard! Post-workout should be all about lower leg love: rolling out arches […]

Barbell Sprints

CrossFit WOD for Wednesday 1/22/2020 for time:15 snatch, 60/35kg25 hang cleans, 70/45kg35 front squats, 80/55kg45 deadlifts, 90/65kg Use one barbell. Share time to whiteboard. Post-workout should involve 3:00 or so of Jefferson Curls (SEE BELOW), moving as slowly as needed to feel all parts of the back. READ: Is the Keto Diet Healthy? A Cancer […]

Bench Press Back

CrossFit WOD for Tuesday 1/21/2020 bench press: bar/10, 40/5, 50/5, 60/5, 70/5, 70/5, 70/5+ 5 rounds, each for time: 500m row 24 toes-to-bar 12 (6/6) dumbbell hang clean & jerk, 50/35lbs Rest exactly 2:00 between rounds. Post slowest & fastest rounds to whiteboard. Post-workout should be 20 scorpions on the belly, then another 20 on […]