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Tight couplets and triplets of movements are at the heart of CrossFit programming. These short high intensity full body sprints are what get us into that “intensity cliff” zone quickly. You would normally see this type of workout in a “Fran” rep scheme where an athlete would go through continuous rounds with decreasing amounts of reps like 21-15-9. What this does is help manage rest times while keeping power output high.

What we did yesterday was keep the reps the same, but allowed the athletes some set time to rest in between rounds. This allows the athlete to recovery close to 100% of their capability and hit the rounds with equally high intensity. Constant variation = constant stimulus = constant improvements.

3-5 rounds each for time of:
10 pull ups
10 sumo deadlift hi pulls
10 jump shrugs

Click on the comments sections to see the results.


Yesterday, we continued the athletes’ progression with the barbell by introducing them to their first clean and jerks using the bar.  The clean and jerk is just a solution to a problem, and that problem is moving a large load to an overhead position.  It just happens to be that the clean and jerk is the most efficient way of getting it done.

We started the class with a review of the movement using only the PVC pipe.  Our goal was to simplify the movements as much as possible so that the athlete’s didn’t trip themselves up over thinking the coordination.  Like any skill, it takes practice and a lot of messing up and correcting to master.

Again, I was quietly satisfied with the students’ performances.  For some, this was their first experience ever cleaning and jerking a full sized barbell.  Many of them looked a lot better than when I first started learning the technique and that’s a testament to the dedicated work they’ve been putting in these past weeks and months.

Clean and Jerks
WOD A) x30 clean and jerks for time
WOD B) 3 rounds each of 200m run + max rep C&J in 1:30.

25 back squats, front squats, and overhead squats (each with PVC pipe)
400m run
25 presses, push presses, and push jerks
400m run
50 squat cleans
400m run
50 snatches
400m run

Yesterday’s workout was skill development centric. Confidence is built upon repeated success, and success is obtained through practice and hard work. We spent time reviewing the points of performances of the squats, presses, and Olympic lifting series.

We could have had everyone do the workout individually, but that would have put to much emphasis on completing the workout first. By having the athletes complete to workout as a group, we took the tempo down and kept a closer focus on perfecting their technique. It also gave us an opportunity to further develop the interaction between the athletes.

Sarah’s Kids Workout (Sarah just turned 8!)
8 frog jumps
1 ball slam…8 ball slams
1 jump rope…8 jump ropes
Continue with the frog jumps until we work up to a round of 8 ball slams and 8 jump ropes. Sarah’s time = 9:55.

Shoulders, hips, and knees are pivotal components to human movement and function.  If one goes down, it puts a cap on capacity.  We spent time yesterday to review some basic ideas on how to keep the knees intact and functioning throughout our high intensity workouts.  Unloading the tibia and using the hamstrings as a shock absorber are essentials.

After the knee mobility session, we finished the day with a quick clean and jerk metcon (metabolic conditioning) workout.

AMRAP (as many reps as possible) in 7 minutes of:
Clean and Jerks, cinderblock

Hoa = 45
Stephanie = 58, small CB
Huy = 61
Alex = 101