Goblet squats

Goblet squats are a great learning tool to teach the correct positions of a weighted squats. It is easier to maintain the lumbar curve and knees out position while in the botton of the squat as well as pushing with the hips and staying upright.

Training:
Front squats 5x5

Dumbell vomit comet

Modified Mark Twight's Vomit Comet workout to utilize dumbells for the thrusters instead of a sandbag.

Training:
The dumbell Vomit Comet
20 dumbell thrusters
15 swings
10 pull-ups
8 burpees
3 rounds for time

The gobblah!

I wanted to make sure the pre-Thanksgiving training session would get the athletes fully prepared for all the delicious foods they would be eating on the holiday!


Training:
The Gobblah
Burpees x 60 seconds
Pull-ups x 60 seconds
Squats x 60 seconds
Push-ups x seconds

Burpees x 45 seconds
Pull-ups x 45 seconds
Squats x 45 seconds
Push-ups 45 seconds

Burpees x 30 seconds
Pull-ups x 30 seconds
Squats x 30 seconds
Push-ups x 30 seconds

Burpees x 15 seconds
pull-ups x 15 seconds
Squats x 15 seconds
Push-ups x 15 seconds

Fran

1 of the most brutal workouts from Crossfit. Fran is short and extremely intense, the metabolic hit is absolutly incredibly and will humble the most elite athlete.

Training:
Fran
Thrusters (65 lbs, 95 lbs)
Pull-ups
21-15-9
For time

Focus

The aim of our focus can be the deciding factor if we finish or struggle through a round or set. When the athletes mind is completely focused on the task at hand they will always be successful. Conversely if the athlete is letting her mind wander and become distracted even the easiest weight can prove impossible. As one of the athletes discovered tonight anger and aggression can be very powerful aids in the success of the task. But I want to give a word of caution here, I do not want my athletes constantly going to a place of anger and aggression for motivation as it can be poison for the soul. That being said if someone happens to be having a difficult week or month, I encourage them to have it out in the gym. Abuse the weights and exhaust yourself and know you are building yourself stronger.

Training:
Press 5x5



This is a tribute video to my favorite modern day Strongman Jesse Marunde who over a year ago died unexpectedly

Mountain climber push-ups

A mountain climber push-ups is a push-ups followed by however many mountain climbers. Today I kept all the mountain climbers at 4 and increased the push-ups. next time I am going to increase the mountain climbers with the push-ups.

Training:
150 rope turns
2-4-6-8-10 push-ups followed by 4 mountain climbers
4 rounds for time

Technique and training

Going from the Press to the Push-press and finally the Push-jerk is a very logical training program. Each lift builds on the next and each is valuable in any strength and conditoning program. Typically an athlete will get a 30% increase from the Press to the Push-press and 30% from the Push-press to the Push-jerk. The Push jerk is the most athletic and powerful lift of the 3.

Training:
Technique training
Press
Push-press
Push-jerk