Drop sets are a classic feature of traditional strength cycles, but it’s not something we do very often at all. Or do we? After all, a Wallball is just a lightweight (and explosive) front squat. As we get heavy here toward the end of our cycle, you’ll notice more days like this one. We start […]
Dumbbells, y’all. Dumbbells. And “complex” in the sense of having multiple different movements with the same weight/apparatus performed sequentially without a break, not as in “has a complex” or “too complex to follow”. Though you may find it to be complicated to remember in the middle of a WOD… that’s why god invented whiteboards STRENGTH:Press5-5-5-5-5 […]
If you’ve ever been in my classes you know that I love crawling. Basically every warmup has some kind of crawling in it. It’s underrated and highly functional! If you’re ever looking for something awful to do in a Travel WOD when you’re on the road, I highly recommend reverse bear crawls up a hill […]
Just as a peek behind the curtain: we program the strength and WODs in cycles that go 10 to 16 weeks, usually, with a particular emphasis that is usually obvious from the Test/Retest format that starts and ends each cycle. For example, this one is all about that Squat Clean. But we also get together […]
Increasing (or even infinitely incrementing) WOD rep schemes are sometimes called “climbing a ladder” – you’re trying to see how high you can go in the time allotted. Infinitely incrementing the number of rope climbs in our workout today certainly borders on putting too fine a point on it, but here we are. Now get […]
It’s not often that you find the Sumo Deadlift High Pull in our programming. It’s one of the “9 Foundational Movements of CrossFit ™” but it lives in a real gray zone for a whole lot of coaches. For myself, I’ve generally not thrown it out there more than once or twice a year. I […]
