Paul demonstrates a vertical dip with the barbell

Staying rooted in the entirety of the foot during the dip phase of a jerk is important in generating the power necessary to elevate the barbell!


+ Why Toe Shoes? – Birthday Shoes

CrossFit WOD for Thursday 7/19

5 rounds for max load:
5 power cleans
5 front squats
5 push jerks

Rest 3:00 to 5:00 between sets.

Post heaviest successful load to whiteboard!


5 rounds
1 minute intervals
20 jumping jacks
*every 5 jumping jacks, 1 burpee

5 rounds
1 minute intervals
20 Ball slams
*every 5 ball slams, 1 burpee

5 rounds
1 minute intervals
20 Sit ups
*every 5 situps, 1 push up

5 rounds
1 minute intervals
20 Air Squats
*every 5 air squats, 1 broad jump

Endurance WOD – Do this on your own!

TEMPO: 5 rounds of a 5:00 run, 1:00 walk

Start at a pace where you can only get faster, but the intensity and effort stay consistent during the run. Walk to bring your heart rate down and practice a drill to sharpen your next run.

– OR –

TIME: Run continuously for 30:00. Record distance completed.

Paul with 85kg

This week we’ll hit all of the shoulder-to-overhead movements for maxes, a max row w/ CINDY sprinkled in between, a clean & jerk max followed by a kettlebell/deadlift bruiser, a quadruple, TABATA THIS!, a hang squat clean/burpee-over-bar + max snatch workout similar to 18.2, and a chipper!

Also: LAST CHANCE to get registered for either Foundation Barbell cycle (Olympic Weightlifting or Powerlifting). Link dies tonight at 11:59pm! Registered athletes as of 1pm Sunday 5/6 here.


+ This Is Supposed to Be Hard – Breaking Muscle

CrossFit WOD for Monday 5/7

press 1RM
push press 3RM
jerk 5RM

Take up to five top sets to establish a max. Post maxes to whiteboard!

Olympic Weightlifting WOD – Week 1/3, Day 1/3

hang snatch 75/3 (3)
snatch pull 100/3 (3)
back squat 75/5 (5)
box jump + depth drops, GHDSU, barbell bicep curls

Powerlifting WOD

back squats 85/5+
dips, chinups, bicep opener complex

Kettlebell WOD

deficit deadlifts

Partner KB work
100 deadlifts, plank hold
100 swings, hollow hold
100 renegade rows, hang hold
100 goblet squats, rack hold

One partner working at a time while the other partner holds a movement. Switch as often as needed!

A couple of quick hits:
– Robyn S competed at the National Masters Weightlifting Championships in Buffalo, NY. Took a Bronze home.
– Tony L also competed at the National Masters Weightlifting Championships in Buffalo, NY. Also took a Bronze home.
– Paul S competed in his first-ever Weightlifting meet at the Industrious WL Championships. PR’ed his snatch, his clean & jerk, and his total.
– Adrian T also competed at Industrious and PR’ed his clean.
– BONUS: Nathan M, Lauren B, and Nathan’s parents ran an easy 10k.

What’d you do this weekend?


+ Patagonia vs Donald Trump – GQ Magazine

CrossFit WOD for Monday 4/9

4 rounds, each for time:
5 HSPU/muscle-up/or some other hard skill
15 burpee box jump overs 24/20″
75 double unders

Rest 2:00 between each round.

Post slowest and fastest time to whiteboard!

Olympic Weightlifting WOD – Week 6/7, Day 1/3

back squats

Powerlifting WOD – Week 6/7, Day 1/3

back squat
bench press
weighted pullups
weighted hip extensions

Kettlebell WOD

Week 6: deficit deadlift 10×2 @ 85-95% of 1RM, then

1 minute of work/:15 second rest
Single leg dead, left
Single leg dead, right
Side bends, left
Side bends, right
Renegade row, alternating

Repeat for 3 rounds!