Posts

Stacey receiving a snatch just outside of the squat to then control it through the entire range of motion

CrossFit WOD for Monday, August 26th

overhead/front squat 8×3

21-15-9 reps for time:
hang power clean, 50/35kg
burpee-over-bar

Run 400m to start each round. Post time to whiteboard!

READ: How the Ancient World Lifted Weights – BarBend

WATCH: Inside Westside Barbell, Powerlifting’s Most Exclusive and Controversial Gym by VICE Sports

In the dead center of Ohio, inside a dingy warehouse littered with weights and what looks like torture devices lies powerlifting’s most controversial and exclusive gym — Westside Barbell. Founded in 1987 by Louie Simmons, the gym is now a legend in the powerlifting and strength sports world thanks to the methods and training machines Louie has developed, and the 140 plus world records the gym has broke in competition.  However, Louie and some of his lifters hold very unapologetic stances on steroids and their use of them, and this has left the gym mired in controversy.    We traveled to Columbus, Ohio to meet with Louie and some of the lifters at Westside to talk with them about the culture of the gym, Louie’s renowned training methods and their use of performance-enhancing drugs.

An easy 63kg push jerk for Kellie

CrossFit WOD for Tuesday, August 20th

for time:
40 deadlifts, 90/65kg
30 front squats, 80/55kg
20 hang cleans, 70/45kg
10 snatch, 60/35kg

Compare to July 26th, 2019. Post time to whiteboard!

ARTICLES

+ How Long Should You Rest Between Sets? What the Science Suggests – BarBend
+ Blake and Gemili Duel to Near Dead Heat in 100m Dash – NBC Sports

Big thanks to everyone who came out Tuesday evening for the Freestyle Connection Seminar

“The 1¼ squat is used to strengthen the bottommost part of the squat to aid in proper recovery position in the squat, clean or snatch. It can also be used specifically to train VMO and glute activation and strength.” – Greg Everett

ARTICLES

+ The 1-1/4 Squat: How, When, and Why It Should Be In Your Training – BarBend

CrossFit WOD for Thursday 9/28

4 rounds for time:
100m lunge
7 muscle-ups

then 1-1/4 front squats 7×3

Post times to whiteboard!

The CrossFit Games Open (and the FCF Intramural Open. Learn about it here!) start this weekend! The first workout will be released and as always Dave Castro is posting hints to instagram:

via @thedavecastro ・・・ 17.1

A post shared by The CrossFit Games (@crossfitgames) on

What does this mean? Could it be a classic workout? Something with deadlifts? INQUIRING MINDS WANT TO KNOW!

ARTICLES

+ CrossFit Games Athlete Alex Anderson on How to Crush the 2017 Open – BarBend

CrossFit WOD for Tuesday 2/21

in 25 minutes:
– establish a 1RM press then
– establish a 1RM push press then
– push press 3x8x60 with 2:00 rests

then

3 rounds for time:
10 slam ball, 30/20#
10 burpees

Compare to 1/31/2017. Post maxes and time to whiteboard!

HellaFit WOD

TABATA THIS+THAT

1. OH hold
2. goblet squats
3. pushups
4. pull-ups/ring rows
5. OH lunges
6. burpees

1 minute of midline work after each tabata.

Clara S

Since we are all built differently sometimes a particular approach or method tends to 1.) “fit” us with better leverage, or 2.) challenge us out of our normal execution. The sumo deadlift is no different.

For those with longer limbs the conventional deadlift seems to be good for most. Those with shorter limb lengths might find that the sumo deadlift is actually faster for lockout.

ARTICLES

+ 12 Ways to Maximize Your Rest Day – BarBend

CrossFit WOD for Deload Thursday 1/19

establish a heavy 5-rep sumo deadlift in 15 minutes, then

6 rounds, each for time:
3 box jumps
6 hang power cleans
3 thruster

Fitness = 24/20″ box & 52/38kg, Performance = 32/24″ box & 70/50kg

Post fastest time to whiteboard!

HellaFit WOD

DEATH VALLEY

Descending rep ladder 12-1:
KBS
box jumps/step-ups

Ascending rep ladder 1-12:
front squats
push presses