Tag Archive for: Brent Fikowski

Ander, contemplating whether to show up on Saturday morning

This SATURDAY morning at 8:30am

1/2 Marathon Row by yourself

– OR –

Team Marathon Row (between two rowers and as many teammates as you like)

Just show up. I’m putting you and those rowers outside in (hopefully) the sun, so bring your buddies, hydration, and some sun protection.


+ The Viral Video Star Behind the Fitness Fad That May Replace CrossFit – The Atlantic

CrossFit WOD for Thursday 8/9

as many reps as possible in 12 minutes:
30 double unders
10 burpees
3 muscle-ups

Post score to whiteboard!


12 intervals
– bear crawl
– jumping lunges
– burpee broad jumps

* all movements for max distance

– plank
– forearm plank
– one-arm plank, L
– one-arm plank, R
– forearm plank
– plank

:50 on, :10 off for 10:00
10 tuck jumps
8 slam ball
6 inchworm + pushup
4 no-arm burpees



Endurance WOD – On your own, out somewhere in the world!

two rounds:
25:00 run, 1:00 walk

Have a start point noting where the 1st run ends. Walk around to rest, then attempt to get back where you started on the 2nd round. Measure the distance covered between both runs.

Remember those dumbbell hang clean & jerks from 18.1?

Here’s to another awesome week of fitness! On tap: run/c2b pullups/clean & jerks, back squat triples, farmer’s carries/burpees, lunges, running/burpees, double unders/dumbbell hang clean & jerks/single-leg toes-to-bar, PACED ISABEL, PACED GRACE, Simple & Sinister, and power cleans/front squats/push jerks.


+ “Pray For Your Boy”: Kam Chancellor and the Somber New Reality of NFL Retirements – The Ringer

(Watch “ALL IN” Part 1 here)

CrossFit WOD for Monday 7/9

3 rounds for time:
400m run
12 chest-to-bar pullups
9 clean & jerks, 70/50kg

17:00 time cap.

Post time to whiteboard!

Olympic Weightlifting WOD – Week 3/4, Day 1/3

snatch + overhead squat + snatch 80/1 (3)
clean + front squat + jerk 80/1 (3)

3 rounds:
15 pullups
15 front raises
15 jumping good mornings

midline, 150 reps

Powerlifting WOD – Week 3/4, Day 1/3

box jump 4x2x95%

back squat 80/max reps

3×8 kettlebell rack lunges
3×8 reverse hypers
3x:30 weighted planks

bicep openers 5×5

Kettlebell WOD

Joint prep, Movement patterns

– 3×10 DKB rack lunges
– 3×10 DKB push press
– 3×10 DKB floor bench press

**KettleBell LP (Double Bell): Week 3**
5 Rounds, 60 seconds on 60 seconds off. 1 Round consists of the following Complex:
5 x Double KettleBell Cleans
9 x Double KettleBell Front Squats
6 x Double KettleBell Thrusters

*Complexes should be performed with the heaviest bell for you. If you fail to complete your complex in two separate rounds, lower one bell weight. Ideally the complexes are completed unbroken, but not required. *

**3 rounds **
– KB Swings 1 minute
– Burpee 1 minute
– Sit-ups 1 minute
45 seconds of rest


Melissa F

Setting an arched position does two things for us in bench pressing: 1.) it changes the angle of the shoulder in a more productive angle that keeps us safe and allows for fuller muscle engagement, and 2.) provides the shoulders a way to pull back shortening the arms, fire off the lats, and shorten the range of motion even more by lifting the sternum up towards the bar.


+ Diagnose and Treat Your Own CARB Syndrome – TCSP

(BTW because of him talking about it all the time, I think Zevia >>>>> La Croix)

CrossFit WOD for Thursday 6/21

establish a bench press max, then


50-40-30-20-10 reps for time:
double unders

Performance does unbroken double unders and GHDSU.

Post results to whiteboard!

HIIT WOD – 12pm & 5:30pm


1 round of :30 running in place, :10 squat jacks (aka drop squats)
– high knee run
– butt kickers
– broad/long jump to backwards hop
– icky shuffle
– carioca
– icky shuffle
– broad/long jump to backwards hop
– butt kickers


[recover and stretch hamstrings then t-spine/shoulder/elbow wrist DROM for throwing]


2 rounds of :60 on, :20 off
– side-to-side mountain climber
underhand forward throw
– semicircle mountain climber
underhand overhead throw
– jumping mountain climber


3 rounds of 2:30 on, :30 rest
10 rotation throw, L
20 cross chop walking lunges
10 rotation throw, R
20 toe taps
10 ball slams
20 squat thrusts


ABmaggedon: isometric edition
– 1:00 forearm plank
– 1:00 forearm side plank
– 1:00 forearm side plank on other side
– 1:00 forearm plank + 1:00 Gymnastic-style plank

Foundations 8 WOD

ascending front squats, then


for time:
1k row
50 thrusters, 20/15kg
30 pullups

Time cap is 12:00