WOD 2.6.16


Team WOD

4-Athlete team

Run 400m as a team


Divide and Conquer the following:  1 athlete working at a time

8x Rope climb, 15 ft

200 Push-ups

200 Pull-ups

200 GHD Sit-ups

200 Box jumps (20 inch)


Finish with a team 400m Run

By |February 6th, 2016|Categories: Uncategorized|0 Comments

WOD 2.5.16


Back Squat  1 x 20 reps @ 45% or + 5% from prior week


Min 1:  1-3 Muscle Ups (L2 Muscle Up Transitions)

Min 2:  7-10 Push Press 55%-65% 1RM (Moderate)

Min 3:  7-10/5-7 T2B

Min 4:  7-10/5-7 Ring Dips

Min 5:  Rest

By |February 5th, 2016|Categories: Uncategorized|0 Comments

It’s all what you think it is


The mindset you have when you walk into the box (or into work, school, life, etc.) WILL impact your performance/outcome for the day.
When I hear comments like, “I hate thrusters”, “I can’t climb the rope”, “I will never make that lift”,  I know that the athlete will struggle. It’s going to be a tough day for them and all those around them. That energy is powerful.
AND, the reverse is also true, “I cannot wait to attempt this lift/movement today” or “I am excited to see what I can do with this one today” can fire up a coach and a class like nothing else!

So think about how you walk into your day. Are you going in with doubt or optimism. It WILL change your day and better yet, those around you. Give a try and let me know how it goes!

Change Your Mindset, Change Your Life


By |February 4th, 2016|Categories: Uncategorized|1 Comment

WOD 2.4.16


Skill Work:  HSPU

*For those without a HSPU:

Knees on Box

Toes on Box

Deficit work with hands on plates and head to floor


*For those with HSPU:

Deficit HSPU

Establish a max deficit depth single HSPU (Strict and Kipping)



Complete as many reps as possible in 8 minutes of:


Handstand Push Ups (Use scale needed from Skill work progressions)

3 Cleans 185/125

*Ascending ladder of HSPU followed by 3 Cleans each round


Scaled and Masters 55+


Push Press 95/65

3 Cleans  115/75

By |February 4th, 2016|Categories: Uncategorized|0 Comments

February- Mobility of the Month- Front Rack


TOPIC: Front Rack Mobility


What is the “front rack”?


Front rack position is the position held by both arms when the athlete holds the bar at the top of the shoulders and chest. It is the receiving and initial position for many of the movements that we perform in a given workout. The front rack is used in overhead pressing, jerking, cleans, thrusters, and wall balls to name a few.



Why is it important to have a full front rack position?


As discussed in the previous mobility of the month, when we lack range of motion in one area, we begin to compensate and develop unnecessary motion in another. If an athlete cannot achieve a full front rack position, areas such as the wrists and lower back are stressed into compromising positions.


When we have unnecessary movements in our workouts, we begin to move inefficiently. As soon as this inefficiency builds, we easily add difficulty to our workouts. Who would want to make Fran more difficult?


If an athlete can make each workout as efficient as possible, lifts and workout times will significantly improve.


What positions are required to be optimal for a perfect front rack?

  1. shoulder external rotation – stretching the pecs and rotator cuff
  2. shoulder flexion with a fully flexed elbow – stretching the lats and triceps
  3. wrist extension



The difficult part of the front rack, is that the shoulder, forearm, wrist, and hand combined need to fit into ranges of motion that are not typical in other areas of daily life.


When does the front rack apply to an activity in daily life?

As I sit here writing this on a plane ride back to Boston, I am watching at least 80% of the passengers clean and jerk their baggage into overhead compartments. All I can think about is how much more efficiently they could have performed if they had proper shoulder mobility. Okay, that was extreme.. But for serious, the lack of shoulder external rotation, flexion and wrist extension mobility can pose risk for injury when performing any shoulder to overhead lift – whether it be a piece of luggage or barbell.




What can we do to improve these positions?


Here are a few new mobility tools for you all to enjoy for the month of February as we prepare for the upcoming open. Anyone else smell thrusters…? Let’s get mobile!





By |February 3rd, 2016|Categories: Uncategorized|0 Comments