Community Archive

We’re about 3 weeks into our 3rd cycle of Weightlifting 101.  This cycle is derived from the Barbell Wod programming.

Our 6 week course is divided into 3 two week segments.  In every two weeks, we’ll learn new drills and modified lifting techniques as well grow stronger by increasing weight during the second week.  One of the strengths of this programming is that there are strength and accessory drills done at every session.  Our students have come to accept that we squat every single day.  Though some of the drills are advanced, all of our students have progressed from before WL101.  Coach’s know that students learn from different cues, on different days, by different instructors, said in different intonations.  So, for many, this 3rd cycle of WL101 has led to a lot of development across their movements.

For people who have never tried CrossFit with us, they just won’t understand how effective, and by effective, I mean devastating, a 10 minute workout can be. These On Rampers, half way through our fundamentals program, are coming to understand that there’s a big difference between group exercise classes vs group performance training. No dancing here, unless you count people’s quivering legs as they squat a dance move.

Keep it up On Rampers, earn your performance into the group classes.



1) We hope everyone had a fun and safe Fourth of July weekend.

2) Thank you to all who came all the way down to Southern California in support of Coach Mychal and Brandon’s GrudeFitness Invitational.  It’s a very proud sight to see how supportive AND competitive this community can be.  Thank you for being great role models for GrudgeFit’s new members.

3) The two workouts listed below will be benchmarks that we want every student to complete before the week is over regardless of what workout is posted for the rest of the week.  If you are attending only one class this week, do the “B” workout.  The numbers set this week will be used as guides for the next few weeks’ training.

It is imperative that you understand that 1RM (one rep max) efforts heavily tax your systems and come with increased risk.  You are only to go up in weight for the load that you can handle with impeccable form.  If you are ever unsure or unclear about your technique, check with a Coach before you pick that weight up.  Check your ego at the door, train hard, and train smart.

4) Thanks to your incredible referrals, we expect another large turn out for the 7:30pm Monday On Ramp Orientation.  If you are available to help count reps at the end of the orientation, we would really appreciate the student based support.  Thank you!

Main Group Workout

Workouts of the Week:
A1. CrossFit Total
1RM Back Squat
1RM Press
1RM Deadlift

A2. 1 mile time trial

B1. Olympic Lifts
1RM Snatch
1RM Clean & Jerk

B2. “Baseline”
500m row or 400m run
10 pull ups
20 push ups
30 sit ups
40 squats

070912 CFT Oly Baseline


Thank you for another great week 101ers!  Technique and intensity improved this week, but motivational consequences increased.  Remind yourself to “Bring it!” as soon as you walk through those gym doors and make sure you take care of the details of logging in and making sure your tuition is in order.  Have fun and please stay safe this Cinco de Mayo weekend!
Main Group Workout
Snatch Progressions

AMRAP in 10min
7 toes to bar
7 squat snatches, 135lbs

1:30min overhead hold, 225lbs


A brand new week means a brand new start towards reaching your goals.  We celebrate successes and evaluate failures.  Showing up and putting your best effort into a workout is a success in our book.  Not showing up (on a non-rest day), on the other hand, is a failure.  Failures are also okay in our book as long as they are used to learn from.  If you have a reason for missing a class (especially if you reserved a class) no problem, if you have an excuse, you better stop believing in what you’re telling yourself and get your rear end recommitted to your goals.  Nothing worthwhile comes without hard work!

Here are the five steps of the Burgener Warm up (same for both clean and snatch) and five steps to the Skill Transfer exercises.  There may be motivational consequences for not memorizing the steps and their purposes:
Burgener Warm Up:
1. Down and Up (speed through the middle)
2. Elbows High and Outside (keep the bar close)
3. Muscle Snatch (quick turnover)
4. Snatch lands (footwork and receiving positions)
5. Snatch drop (footwork, speed, and solid bottom position)

Skill Transfer Exercises:
1. Snatch Push Press (Upper body strength)
2. Overhead Squat (core strength)
3. Pressing Snatch Balance (pressing the body under the bar)
4. Heaving Snatch Balance (speed in arms)
5. Snatch Balance (speed in feet and arms)

Main Group Workout
Work up to heavy set without setting the bar down:
1 Clean
2 Front squats
3 Push jerks

AMRAP in 7min
5 Front squat, 135
7 Push jerks, 135
9 Back squats, 135
30 Double unders (x2)

50 flutter kicks for time

Cash out:
Zanker Rd. Interval run
Sprint from one light post to the next, then walk to the next light post and repeat sprint.

040912 So Simple


Main Group Workout
Strength: 1RM Behind the neck Split Jerk
L4: 205-225-245
L3: 135-155-185
L2: 45-65-95
L1: 22-32-42

Max height box jump

AMRAP in 3minutes:
Weighted burpee box jumps, 2×25/15lbs, 24/20″

5×10 Russian Twist med ball partner toss

032712 1RM BN Split Jerk & Weighted BJB

We would like to welcome Class 30 graduate Renei who attended her first group workout today.  We would also like to welcome back Carla (Class 9) and Tri (Class 3) who have returned back to the community.


It doesn’t matter if you’re fresh out of our last On Ramp class or are one of our more advanced and experienced athletes, we strive to give you the attention and coaching you need to be as successful as possible.  March marks my 3 year journey into CrossFit and there’s just nothing that I can say or write that can put what a great experience it has been taking on this journey of not only CrossFitting but building up our CrossFit 101 community.  I’ve dreamt for a long time about being able to just sit back one day and watch our students rock out great performances and support each other to the fullest.  And, after watching the incredible atmosphere tonight in the gym, I’ve realized that that dream has come true.

So thank you to all of you.  I know who may have just wanted to join CrossFit to lose weight, tone up, or get healthier, but you have all really made every struggle worth it and we are proud of all of you, yes, even those who we need more work on.  Thank you to our coaches who do their best to foster our philosophies and give up a piece of themselves in the pursuit of bettering our students.  We strive for perfection on a daily basis, and as long as we’re progressing safely, effectively, and efficiently, that’s a win in my book.

Everyday is a new opportunity, just make sure you make the most of it.  Keep it up 101ers.

“Olympic Swag”
In two teams, complete as many rounds as possible in 15min:
1 clean and jerk
1 snatch
1 sled pull (135lb load), 100ft

For this workout, team members will score points by completing one round of the clean and jerk, snatch, and sled pull (in that order).  One barbell at each designated weight will be set up for each team.  Multiple team members may perform reps at a given time.  Team members may have one additional person assist on the sled pull.
185lbs = 25 points
135lbs = 4 points
95lbs = 3 points
65lbs = 2 point
45lbs or less = 1 point

030912 Olympic Swag

Check your ego at the door.  Just a reminder.  Move weight that you can control.  When working strength, it takes balance between being aggressive to push yourself to new levels and being conservative with knowing when to call it a day or work at a lighter load to improve your technique.


Main Group Workout
1-1-1-1-1-1-1 Jerk (see Coach’s Burgener’s Intro here)
(7 strict attempts at a 1 rep jerk)

Suggested Working Sets:
L4: 135, 155, 185, 205
L3: 95, 115, 135, 155lbs
L2: 45, 65, 85, 95lbs
L1: 22, 32, 42, 52lbs

AMRAP in 3 minutes
5 burpees
10 sit ups
15 sec front squat hold at bottom of squat, 135lbs


We are pleased to announce that Kyle Trinh is now officially a part of our TracFit Coaching Staff. Kyle has shown the three key qualities we look for in our coaches and those are to have the inherent desire to help others, leadership potential, and a fundamental understanding of CrossFit methodologies. Kyle obtained his Level 1 Cert from CrossFit and has gone through our TracFit selection and assessment program, which is just the first step in a continuous development process. We look forward to having Kyle take a larger role in leading our classes and expect him to do well in our mission to help you change your lives for the better.

Main Group Workout
1. 225lb Clean & Jerk, 10 reps not for time (scale to a load that you can perform with solid technique. Warm up at 135, 185, 205)

2. Five rounds for time of:
12 wall ball shots, 20lbs
12 alternating single leg squats
(6min cut off)

Intro & Warm Up: 10min
C&J Tech & Workout: 25min
Pistol practice & Wall Ball Workout: 15min
Cool: 5min + 2mile run supplemental work

012712 C&J Skill



2-2-2 Power Clean
(no extended breaks between reps)

Complete as many reps as possible in 2min:
Power Clean, 135lbs

111511 2RM Power Clean