Tuesday: Deadlift 5 x 3 + 1RM.  Focus on posterior chain engagement.

Thursday: Front squat, work to 1RM

Tuesday morning… waking up early and getting it done!



Tuesday: Clean Complex 5 Rounds progressing weights at least 10LB each round.
1 Power clean
1 Hang clean
1 Power squat clean
1 Hang squat clean

Wednesday: Overhead Squat 5 sets of 3 reps
Focus on: locking out elbows, shoulders shrugged to ears and armpits facing out, knees out on squat and push up through heels

Thursday: Bench Press
Work to 2 rep max



Not the weighing kind… rather, today we’re talking about scaling workouts.  Did you know there is NO SHAME in scaling?  It’s actually the best way for athletes to back down on weight / reps / etc. in order to maintain the intensity required for the workout you’re performing.  Think about it… if you are doing Grace (30 clean & jerk for time), RX weight is 135 for men, 95 for women.  The point of Grace is to move with high intensity and ideally work towards doing all reps unbroken and getting faster.  If you’re loading up 135 but taking 30 seconds off every 5 reps you’re NOT really getting the “right” workout.  We allow times for CFers to go heavy separately and together with going fast.  It’s all a game you gotta play.  But in order to go heavy AND fast (intensity), you have to work up to that point by scaling.  Then gradually (meaning over a long period of time… months!) add weight / reps and work until you get there!

Don’t be this guy (or gal)!

Don’t believe me?  Here’s more info: https://www.boxrox.com/the-pros-and-cons-of-scaling-crossfit-workouts/

Davon: The last man standing on Tuesday night…

Tuesday strength / skill: Clean and Jerk
Option A: Work on form, pull under bar, lock arms out on second dip, use strong legs to stand up
Option B: Work up to 1 rep max

Thursday strength: Deadlift
5-5-3-2-1 Working to 1 RM or at least increasing load each set
Feet under shoulders, hips and shoulders rise together until bar over knees, then extend hips forward and stand tall


Tuesday: Handstand walks
Work on max distance if you already have HS walks
If not, work on form and balance with partners or against a wall

Thursday: HSPU / Pullup Super Set
Kipping or strict HSPU and Pullups (matching; if you do kipping HSPU, do kipping pullups)
8 each x 3 rounds / 1 minute off between rounds
1 additional minute off
4 each x 3 rounds / 1 minute off between rounds
2 additional minutes off
1 Round max effort of each (back to back), don’t have to be same quantity


An interesting change to the CrossFit Level 1 Trainer seminar between 5 years ago and this year was that the muscle up was now taught as strict (2012 taught kipping).  It makes sense if you think about it - strict, though arguably more difficult, requires more controlled strength, and reinforces the full movement.  No chance of popping up from a kip to the top of a dip.  You have to pull through the full range of motion.

If you’re not there yet, start practicing FULL depth ring dips (think: to the armpit) and FULL height ring pullups.  Once you have those down, work on the transition and you’ll get there.

Here are a few online resources to help with understanding.  The rest is practice, practice, practice!

Progression: false grip, rest of progression

Strict first, kipping later

NOT muscle ups, but still having fun on the rings!

A little brain training this Wednesday… A new physics discovery could help make you a faster runner, and help injured runners recover faster.  Of course, to analyze and apply this experiment you need access to a motion lab…  So maybe just use this article as some food for thought, a little push to think about how you run and then make changes if you’re not seeing improvements right now.  At least, until someone develops an app for that…

“One needs to know three things in order to predict a runner’s speed: How much time a runner’s foot spends on the ground, how much time the runner is in the air, and how quickly the ankle is moving when the runner hits the ground.

These measurements reveal a lot that can help the runner go faster, identify an uneven stride that may lead to injury, or find ways to lessen the impact on joints, Weyand said.

Very basic physics lead to very accurate results.

The researchers collected data from 42 runners of varying abilities: Olympic sprinters, high school track athletes and ballet dancers who cross-train by running. They used high-speed motion cameras to measure participants’ gaits and force patterns.

Using basic physics, the researchers generated predictions about running speed based on the impact forces of each step.

They found that a simple two-mass model ― based on the force resulting from the impact of the lower leg (shin, ankle and foot) on the ground, and the force that lifts and supports the rest of the body ― was the equation that most accurately predicted speed, study co-author Laurence Ryan, a physicist and research engineer at SMU’s Locomotor Performance Laboratory, said in a statement. ‘This was true to within a millisecond, every single time. And we did it hundreds of times.'”
- S DiGiulio


Are band pull ups an addiction?  Modifications are awesome, jut be sure you’re testing the waters to move away from them every so often.  If you’re not there yet, that’s ok.  Keep improving on areas where you’re less proficient, and you’ll get there!

DISCLAIMER: The Overheard Press is an “Onion” type fitness blog / magazine / news outlet.  Take everything with a grain of salt, though there are snippets of truth.  Food for thought this Thursday!