Week 5 of the CrossFit Games Open


The 2014 CrossFit Games Open is almost complete for our Open competitors and I want to take a second to congratulate all of the athletes who participated.  Each and every athlete accepted the challenge of 5 hard WODs 5 weeks ago and all of them have risen to the occasion.  It takes a lot of heart to sign up knowing that it will not be easy, but everyone did an awesome job.  It was an honor to compete beside all of you and best of luck to those of you moving on to regionals.  We hope to see more of you take the challenge next year…start preparing now.

For those of you in the CFW Games, get ready for an awesome week 5…

Today: 03/30/2014

1o am: Skill -

Toes to bar or Knees to elbows


2 rounds

Run 400

25 Toes to bar

11 am :

4 Rounds for time

Run 400

20 Pull Ups

50 Double Unders

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CFW Games 14.4


The CFW Games are one week from being complete and 14.4 was awesome!  Great job to all the competitors.  Get ready for next week, it is going to be a tough one.


Today: 03/29/14

Teams of 4

Row 200 Calories

150 Back Squats from the ground (185/125)

200 Hand Release Push Ups

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14.4 Anyone…

YouTube Preview Image

Many of you have done 14.4, will do it today, or you will be doing a variation of it tonight for the CFW Games.  Check out the video above for movement tips and rep strategies.  If you are not competing come out at 6:30 pm and support your community members.

Today: 3/28/2014

CrossFit Games Open 14.4

AMRAP in 14 mins

60-calorie row
50 toes-to-bars
40 wall-ball shots, 20 / 14 lb.
30 cleans, 135 / 95 lb.
20 muscle-ups

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Mental Toughness


If asked, “What is your biggest strength?”, how would you reply?  Some of you might say your posterior chain, or your upper body, maybe even your gymnastics skills.  But would any of you say that the part of you that allows you to lift the most, go the fastest, or push through that last set of burpees is your mind?

Every aspect of what we do at CFW requires mental strength, I know we have all struggled with even showing up from time to time.  If you do not have a strong mind that is willing to push passed barriers and focus on the task at hand you will never make it in our community of fitness.  Check out the article below about mental toughness and visualization with regards to Olympic lifting.  These skills will pay off to all of you registering for the upcoming 7 week Olympic Lifting Seminar…there are a small number of spots left.

Mental Toughness and Visualization for Weightlifting

After reading, comment and share a story from when you had a mental struggle with a movement or WOD.

Today: 3/27/2014 (see 11/19/2013 for comparison scores)

5 Rounds for time:

2 Front Squats (225/155)

4 Deadlifts (225/155)

6 Ring Dips

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Shoulder issues relating to poor posture…



Many of us have experienced some sort of shoulder issue at one time or another, these issues (pain, lack of mobility, etc) can be attributed to a number of things, posture being one of them.  It looks like the ladies pictured above have pretty good posture but the real question lies in what type of posture you maintain throughout the rest of your day when your not working out at the box?  Do you maintain good posture while at the office, riding in your car, or while eating your Paleo-ish meals?  If you are like me you are are probably thinking that you could really use some improvement.  Check out the article link below to see how your posture could affect your shoulder performance and some ways to mobilize and strengthen your shoulders if needed.

Why Does the Front of My Shoulder Hurt?

Registration for Sunday’s Gymnastics Clinic opens TONIGHT. Click HERE or the link below to sign up. Only 12 spots!


Today: 3/26/2014

5 RM Push Press w/ mini band

YouTube Preview Image

…that is a Press and not a pretty one but you get the point


2 rounds for time:

50 Russian Kettlebell Swings (70/53)

25 Burpees

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Leading the Pack!


So we are 3 weeks in to the 2014 CFW Games and it has been awesome to be a part of so far.  Each athlete has displayed great heart and determination through 3 tough WODs.  Keep up the good work!  If you have not been out to spectate and support the community yet, come out Friday at 6:30 pm and watch 14.4.  Congrats to all of our winners, some of you are taking home some serious cash.  I think Westin Combs is pretty much the first professional CrossFit Kid.

Registration for Saturday’s Snatch Clinic opens TONIGHT!

Click The Button Below for Saturday Weightlifting


Today: 3/25/2014

AMRAP in 5  mins

5 Power Snatch (135/95)

10 Wall Balls (20/14)

Rest 2 mins

AMRAP in 5 mins

5 Squat Clean (135/95)

10 Box Jumps (24/20)

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Olympic Lifting Seminar, Snatch Clinic, Gymnastics Clinic


There is a lot going on around CFW and plenty of opportunities to work on your skills, build strength, and attack weaknesses.  All of these classes are capped so be sure to pay attention to when registration begins.  You can register for all on Zen Planner.

Olympic Lifting Seminar:  Registration will open tonight at midnight on Zen Planner.  Check the link or details.  This seminar is capped at 16 athletes.

Snatch Clinic: Dan will be leading our 90 min snatch clinic this Saturday.  Registration will open Monday evening at 9pm.  Register quickly as this clinic is capped at 8 athletes.

Gymnastics Clinic: This will be a similar format to our weightlifting clinics and have the same prices.  Classes will work on gymnastics skills and strength movements.  Sundays at noon and 2 hours long.  Registration opens Monday evening.

Today: 3/24/2014

Baseline Check-In

Row 500m

40 Squats

30 Sit Ups

20 Push Ups

10 Pull ups


3 RM Back Squat

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Another curve ball















You may swear once or twice but, hard things like this need to be practiced and mastered.  While working with coach Sara I had a lot of trouble with this movement and am far, far from mastering it.  BUT, learning it instead of ignoring it has gotten me a few steps in the right direction.  Se what I did there with the “steps”?


10am skill

Handstand walks


3 rounds

30 Double Unders

10ft Handstand walk to wall


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Call out time











We’re going to try and do something we’ve never done on a Saturday before.  We’ve never put pressure on ourselves.  What I mean is that when we do a team or partner WOD we obviously put intensity forth but, what does that mean?  Have you ever felt like “oh, crap we might lose” probably not.  So, we’re going to try and turn it up a bit.  We’re going to do teams of 2 for the following workout but before you go you’re going to be matched up with another team of two that is going to try and beat your time.  The team that goes first will be determined by a coin toss. They will perform the workout and the second team will then try and beat the first teams time.  SO you can’t just do the workout and hope is was good enough.  Now, you have to make damn sure you went for it to make sure your team wins.  The coach will make sure things are fair before moving on.

Oh, losing team does 150 burpees as a pair


50 Thrsuters (95,65)

50 Pull-ups

35 Thrusters

35 Pull-ups

22 Thrusters

22 Pull-ups

11 Thrusters

11 Pull-ups



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It’s only awkward if you make it awkward when talking about slippage.  We talk a lot about the bar position when doing anything overhead.  The bar NEEDS to be on the rack position like pictured above.  The shoulders shrugged up into the bar, elbows under the bar but not too far forward.  What we don’t talk about too much is when you dip too quickly and allow the bar to slip down about an inch or so from the rack position.  If the athlete drops down too quickly the bar will move and it’s only got one way to go, down.  I hope you can visualize the obvious; if the bar is going down while you’re trying to get it to go up then something is wrong.  So, you see now how you’re going to need to keep the bar in position and lower yourself WITH the bar.  Don’t drop under it.



HPC (115, 75)

Wall Ball


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