Week of 6/30 – 7/5


I just finished my Olympic Lifting seminar run by USA Weightlifting. What a weekend! A lot of good information. I’m looking forward to sharing what I learned with everybody, making us all more efficient and stronger lifters in the process.

The biggest takeaway I had this weekend boiled down to one word: consistency. The best athletes in the world, Olympic Lifting or otherwise, are consistent from warm up to cool down. We’re going to learn a few more key words (words like “power position”, for example) and practice practice practice. I’m pumped! Much of what I learned this weekend, you guys already know. Truth be told, there’s only so many ways to teach the same lift. At the end of the day, the goal of the Clean is to get the bar from the ground to your shoulder as efficiently as possible. After years and years of study, these guys have this down to a science. But the great thing about seminars like this is that they teach different ways and different progressions to obtain the same result. For those of you with some mobility issues, guess what? I have new ideas to put to the test! It might hurt but boy is it effective.

On another note, classes this Friday and Saturday (July 4th and 5th) will be canceled. Monday through Thursday will be run like normal though. And thanks for everybody who came out Friday for Disney Trivia! I hope you enjoyed it. Our trivia for the month of July will be 80’s.

Lastly, the week beginning July 14th, the Monday, Wednesday, and Friday schedule will be as follows:
7:30am, 10:30am, and 12pm

Let me know if you have any questions!


WOD 6/25/14

Squat Snatch Practice


10 min EMOM
1 Squat Snatch + 1 Overhead Squat


2 Rounds:
1 min Row/Air Dyne
1 min Ab Mat Situp
1 min Dumbbell Snatch
1 min Wall Ball (20/14)
1 min REST


WOD 6/24/14

Strict Press 4×4 @ 80%


On a running clock…
3 Rounds:
5 Squat Clean (95/65)
5 Burpees

@ the 2 minute mark:
800m Run

@ the 7 minute mark:
3 Rounds:
5 Squat Cleans (95/65)
5 Burpees

@ the 9 minute mark:
800 m Run



Week of 6/23 – 6/28


Did anybody watch the USA World Cup Soccer game? Wow. What a barn burner. I’m going to admit that my soul was crushed a little there during the final minute of the game. Here’s to playing well against Germany! And on another note, Disney Trivia on Friday! Hope you guys can make it out. I promise the questions aren’t too hard 🙂

Two events went on this weekend, one at CrossFit Interbay, and one at CrossFit Industrious that reminded me why I love CrossFit so much. Interbay held a fundraiser WOD to raise money for the victims of the SPU shooting that happened a couple weeks ago. Industrious held a WOD to ease the burden of cremation or burial costs for families who have lost a baby. Both gyms raised a great deal of money, but even more than that, both gyms had a TON of people come out to both do the fundraiser WOD and support those who did. How awesome is that? CrossFitters helping out people they don’t even know, giving their time and money for an awesome cause. It’s all about the community!

Can’t wait to see everybody this week in the gym! As always, feel free to email me with any questions.


WOD 6/20/14

Front Squat 3×2 @ 90%


Wall Walk 3×3


8 min AMRAP
30 Air Squat
8 Hang Power Cleans (115/85)
15 Ab Mat Sit Ups

WOD 6/19/14

Work up to a heavy triple for Deadlift


Strict Dips 3×9


“Peter Pan”
10 min AMRAP
6 Pullups
10 Overhead Lunges (95/65)