WOD 4.22.14

film crew

The Film Crew for the Master’s Qualifiers!  Thank YOU!

A.  Deadlift 3-3-3-3

* All 4 sets at a HIGH Load (Heavier than last week)

* Any grip and TnG, no pause on the floor, keep the posterior chain engaged the entire time, no drop

*rest 2 minutes between efforts


B.  4 sets:

HSPU Clusters 2.2.2  (*Ext ROM)   (L2 KB 1 Arm Press R/L 6 each arm)

*rest 90 seconds between sets



5 Power Snatch (75/55), (L2 65/45), (L3 KBS)

10 Wall Balls (20/14) *scale for Full ROM

REMINDER:  Endurance Running/Rowing Tonight at 4:30 PM

CF Conditioning 4.21



5 Front Squats

AMRAP Burpees


Tabata Mash:


Push Press


Great Job this morning guys!! Remember class tonight is at 6:30!


Day 1 Sugar Free

Day 1 – Cabinets and fridge should be cleaned out of all foods and drinks containing sugar and/or sugar alternatives.    Check the labels.   There are many sneaky ways of hiding sugar.

The goal of this detox is to correct your blood sugar levels.   The more sugar you eat, the more your body craves it so just limiting sugar won’t do the trick – and fruit is sugar!  You have to cut it out completely to stop the addictive cycle.   Your cravings for sugar will disappear and your energy levels will go up.    You may be surprised to find at the end of the 21 days that you no longer “need” all the fruit you were once eating.

This is not a diet!    If you are hungry, eat.    Don’t be afraid of fats!     This is a great recipe to keep you from being hungry.  sweet potato casserole      Plan and prepare – keys to success.

Add your name to the white board and start checking off your sugar free days.   Not ready to start today?   Start tomorrow.   Start Wednesday.     Just start!    You’ll be glad you did.

WOD 4.21.14


The Chief in WOD 1 Master’s Qualifier, Max Clean

A.  EMOM 5

2 Hang Squat Snatch

*slowly build each set ending with a moderate weight

*focus on fast drop under the bar


B.  1 Snatch (Full Squat) every 30 seconds for 10 MIn

*moderate loading


C.  EMOM 10

Odd:  15 KBS (2/1.5), (L2 1.5/1), (L3 1/.75)

Even:  10 Burpees AFAHP

WOD 4.19.14



AMRAP 30 Alt with Partner

5 Tire Flips x 4

100m Farmers Carry x 4 (2/1.5)

10 Slam Balls x 4

1 Rope Climb x 2 (L2 5 Pull Ups x 4)

3 Stone to Shoulder x 4


*athletes will go back and forth 4 x in each movement before going on to the next.