2mins per arm of wrist and shoulder mob
2mins per leg ankle and calf mob
10 kettle bell cross chops per side – go lighter on the weight
10 Dball slams – you pick the weight

Grab an empty bar and execute:

5 strict shoulder press
5 push press

Then as a group we’ll review  push and split jerk.

Then everyone will begin to add weight to their bars for the 10 sets of 1 rep split jerk skill practice.

WOD

Split jerk 10×1 rest 1min b/t sets

5 sets of:

1 DL + 1 Hang Power Clean + 1 Split Jerk for max load.

Rest 2mins b/t sets
Post max load moved for complex to comments

With any time remaining feel free to work on any body weight or barbell skills.

HealthWatch: NorCal Olympic Athlete Credits Paleo Diet For Healing

SANTA CRUZ (CBS SF) – An Olympic athlete from Northern California is crediting her conversion to the paleolithic diet in healing her body from the rigors of top-level competition.

Eva Twardokens of Santa Cruz has spent years as one of the nation’s top skiers, and she has the scars to prove it.

A member of the U.S. ski team for 14 years, with six national championships in alpine skiing and a World Cup bronze medal, Twardokens has had multiple knee surgeries.

In an effort to restore her body, Twardokens turned increasingly to her diet for help. 

SWOD

Strength

4 sets of:

A1. DLx 10
A2. Ring dips x 10 – add weight if you can
A3.  Elbow to instep stretch x2; :10 secs per side
rest 2mins b/t sets

Conditioning

5 RFTWT:
DB push press x 7 (55/35)
Walking  lunges x 14 (55/35)
Run 200m
rest 2min b/t sets 

Alright guys — it’s Front Squat PR day! Take ~15-20mins to get your low back, hips, quads, hammies, ankles and front rack loose and ready to ROCK today!

A PR is always nice -- especially when everyone's looking. Great job Brent!

“Pain is an emotion that conquers all ordinary men, but is overcome by a champion.”~A. Champ

WOD

Front Squat 1, 1, 1, 1, 1, 1, 1

Post your new 1RM to comments!

• 3mins per arm shoulder mobility
• 2mins of triceps mobility per arm

As a group do 3 sets of:
5 pushups
5 squats
5 burpees
5 ghd situps

WOD

3 rounds for time of:

SWOD

Strength

A. Squat 1 x 20; if you completed all 20 reps last week, add ~ 5%. If you were close to completing all 20 reps (15-19), use the same weight. If you weren’t close (10-14), take off 5%

B. For max load 5 sets of:
1 Power clean
1 HPC
1 PP/PJ/SJ
rest 2mins

Conditioning
4 RFT
3 DL (275/185)
6 Tarzan Pullups
80M farmers carry 55/35/per hand

Post squat weight, max load for complex and time to SWOD board.

It’s another PR day so you’ll have ~15-20mins to warmup on your own to warmup and get ready to find your push press 1RM.

WOD

Push Press 1, 1, 1, 1, 1, 1, 1

Post your new 1RM to comments.

SWOD

Strength

5 sets of:
A1. Bench press x 10 – adding weight each set
A2. Barbell row x 10 – adding weight each set
A3. Sean Special

Conditioning

8 min AMRAP
25 DU’s or 100singles
20 Russian KBS (55/35)
15 T2B

Post total number of rounds plus reps to swod board

• Jog 200m
• 2mins ankle moblility
• 2mins shoulder mobility
• 10 turkish getups (5 turkish getups working on form)
• 10 kip swings
• 10 slasher to halo

WOD

Six Truths of Olympic Weightlifting Technique

When it comes to weightlifting technique, there are disagreements. Some are legitimate, some are questionable, and a few are downright silly. But when you sift through it all, there are a few universal Truths when it comes to the snatch and clean. If you can make these following six things happen with a given technical style, you can probably make it work for you.

What better way to start than PR week?!
Let’s kill it TEAM CFHR!

Warmup

We’ll give you ~ 15 mins to warmup on your own then it’s time to
find your power clean 1RM!

“If what you did yesterday seems big, you haven’t done anything today.”
-Lou Holtz

WOD

Power clean 1, 1, 1, 1, 1, 1, 1 rest 3-5 mins b/t reps

With any time remaining work on pull-up and/or muscle-up skills.

Post new 1RM to comments.

Having Bad Days in the Gym? Break the Cycle!
Written by Josh Bridges

I was recently talking with CJ about one of his athletes who was having a string of terrible days in the gym. It got me thinking about why it is that we find ourselves in ruts sometimes. Why is it that our bad training days seem to come in cycles? More importantly, how do you break that cycle and get out of your rut?

I have had my fair share of bad training days. There are few things as frustrating as being in one of these “ruts” with your training. You know you can perform better, and you know how to perform better, but sometimes it just doesn’t click. So what do you do?

SWOD

Strength
Front Squat 5@50%, 5@60%, 5@65%, 5@70% and 5@75%; rest 1min b/t sets

Conditioning

7 sets of:

2 HSPU
4 hang squat clean to thruster 75/55
6 strict pushups
8 ghd situps
10 grasshoppers 
12 push press 75/55
rest 1min b/t sets

• 2 mins hip and quad mobility per leg
• 2 mins shoulder mob per arm
• 2 mins triceps mobility per arm
• 10 kip swings

Then…
3 sets of:

• Jog 100m
• 2 pullups
• 4 pushups
• 6 air squats 

“Wisdom is having things right in your life and knowing why.”
~William Edgar Stafford

WOD

“Cindy”

20 min amrap
5 pull-ups
10 push-ups
15 squats

Post your number of rounds plus reps to comments!

Low Levels Of Vitamin D Linked To Muscle Fat, Decreased Strength In Young People
There’s an epidemic in progress, and it has nothing to do with the flu. A ground-breaking study published in the March 2010 Journal of Clinical Endocrinology and Metabolism found an astonishing 59 per cent of study subjects had too little Vitamin D in their blood. Nearly a quarter of the group had serious deficiencies (less than 20 ng/ml) of this important vitamin. Since Vitamin D insufficiency is linked to increased body fat, decreased muscle strength and a range of disorders, this is a serious health issue. 

• Row 400m at L1
• 2min hamstring mobility per leg
• 1 min per leg calf and ankle mob per leg
• 10 burpees
• 10 ghd situps
• Row 150m at L3 – and then right into…
• Row 150m at L4 and feel for your race pace!

WOD 

6 rounds for total working time:

Sprint row 150m
Burpees x 15
rest 3

Post total working time to comments

5 Primal Superfoods for Fertility and Pregnancy

SWOD

Strength

A. Squat 1 x 20; if you completed all 20 reps last week, add ~ 5%. If you were close to completing all 20 reps (15-19), use the same weight. If you weren’t close (10-14), take off 5%.

B. TnG power cleans 3, 3, 3, 3, 3 rest 2mins b/t sets

Conditioning

8 min AMRAP of 90% of your heaviest 3 reps

Post power clean 3rm and number of reps completed

2mins of shoulder mobility per arm
10 lighter kbs
2mins ankle mobility

grab an empty bar and perform:
10 strict shoulder press
5 push press

Then begin to load your bar to find your push press 3RM

WOD

Push press 3, 3, 3, 3, 3 – find a 3rm; rest 2-3mins b/t sets

Conditioning

5 sets of:

KBS x 15 (55/35)
HSPU cluster 2.2.2; rest :10secs b/t reps 1 min b/t sets

For level 2 athletes: feel free to use a 32 or 40kg kettlebell and do all 6 HSPU’s unbroken. If 6 HPSP’s UB are easy practice your kipping HSPU’s or work on handwalking skill for :30secs, or try knocking out 6 ring hspu’s rest 1min and then begin your next set of KBS.

What Are “Hydrolyzed Soy Protein” And “Hydrolyzed Wheat Protein,” And Why Are They In Everything?”

SWOD

4 sets of
10 reps bench press adding weight each set
10 reps barbell rows adding weight each set
shoulder pass with pvc pipe
rest 2mins

Conditioning

5RFTWT

5 strict press (95/65)
7 lateral bar hop (over the bar you are pressing)
80m shuttle sprint in 20m increments
rest 2min

Post total working time to swod board

See you in the box!