Adequate Ankle Angles

by Andrew B

Monica T

Adequate ankle mobility is required to keep the torso vertical during front squats and cleans. Weightlifting shoes help, but our goal is to never be satisfied and always improve all aspects of your fitness.

CrossFit WOD for Max Week Tuesday 11/29

** The end of this Max Week culminates in VERSUS 9, our intergym throw down! Come and play for fun. Register by 8pm today here. **

establish a front squat 1RM within 12 minutes, then use 75% for 1xME front squats


AMRAP in 17 minutes:
70 burpees
60 ab-mat situps
50 kettlebell swings, 20/12kg
40 pullups
30 hand-release push-ups


AMRAP in 17 minutes:
70 burpees
60 mb ab-mat situps, 10/8#
50 perfectly-vertical kettlebell swings, 24/16kg
40 chest-to-bar pullups
30 handstand push-ups

Compare/contrast to 26OCT2016 and 14SEP2016.

HellaFit WOD


:40/:20 work/rest
Before continuing to next movement, restart the list at #1

1. midline work
2. KBS
3. burpee over bell
4. goblet squat
5. situp+press
6. weighted table top
7. pushup

then: 800m run

Endurance Club at 6:30pm


Lactate Threshold

Set 1: 800m at easy pace, 1min rest, 400m at moderate pace. Rest: 3min
Set 2: 800m at easy pace, 1min rest, 400m at moderate pace. Rest: 3min
Set 3: 4x200m at fast pace w/ 100m easy jog after each rep. Rest: None
Set 4: 4x100m at fast pace w/ 200m easy jog after each rep. Rest: 3min
Set 5: 800m at easy pace, 1min rest, 400m at moderate pace.

Total: 6000m

SU track note: For sets 1,2 and 5, start 800m from the 800m line. At the finish, use your 1-minute rest to move up to 400m line for the next effort.

For set 3, start from the 400m line, run fast to the 200m line, jog the width of the field and back, then do your second 200m run. At the finish, jog back north to the end of the fence on the field, then jog back to the 400m line. Repeat for the another round.

For set 4, Run from 400 to 300, jog from 300 to 100, run 100 to finish. After that round, jog finish to 200, run 200 to 100, jog 100 to 300, run 300 to 200, jog to finish.


+ 2016 Klokov Power Weekend – All Things Gym

Pull Your Foot

by Andrew B


Picking up your foot quickly under your butt is one of the better ways to improve both performance and safety in your running technique.

Most people will focus on the push off of the rear foot in their running technique. This can lead to foot/lower leg/hip/low-back overuse and impact. Instead by pushing the hips forward to a controlled fall forward we can utilize momentum to our advantage. We simply need to control our speed and movement through a focus on pulling our feet back under us as soon as possible as quickly as possible. Think about trying to run in sand or on ice. Pushing off will lead to wasted efforts whereas pulling promises forward movement.

This is very apparent when running up inclines, like our ramp at FCF.

CrossFit WOD for Wednesday 28SEP2016

establish a 1RM front squat in 15 minutes, then 800m farmer’s walk for time

4 rounds for time:
400m run
50 air squats

Performance: wear/carry 20/15# the entire workout (ruck/vest/plate/chain/etc). Post heaviest squat and time to whiteboard.

Barbell Club WOD

+ ACCESSORIES: bent over rows, dips, ab roll outs

Kettlebell S&C WOD

Beginning at 5:30 with Patrick you’ll start with Simple & Sinister before moving on to more strength and stamina work.


+ Why an Aerobic Base is Important: Aerobic Base Training for CrossFit Athlete – Raw Strength & Conditioning

Wednesday 3/30


EMOM for 30 minutes: pause snatch pull + hang snatch
then find a max back or front squat in 15 minutes


EMOM for 30 minutes: pause snatch pull + hang snatch + snatch balance
then find a max back or front squat in 15 minutes

Post results to comments!

movement patterns
banded hips, glutes, shoulders
Snatch Positional Stretches
Thacker A, B, C

establish a heavy snatch within 15 mintues

establish a heavy clean & jerk within 15 minutes

Superset, 3x
around the body pass, 10
figure 8 drill, 5

hit 3×3 prying goblet squats with curls (keep light for warm up)
then 3×3 overhead squat with curl

find a 3RM sumo-deadlift within 15 minutes


tabata two arm hang

forearm smash/wrist prep
quidditch stretch, 2 min/side

For prying goblet squats, goal is to open up the hips. For the curls, try not to move the elbows! Before going into the overhead squat with curl, warm up shoulders by doing TGU/shoulder stack prep. Set up feet/knees to TGU lunge set up, both hands down on the ground, keep midline tight, rotate torso to stack shoulders by extending on arm up overhead.

Just a quicky in the TGU prep. Camera angle bit wonky here but you get the picture. Torso rotation to stack shoulders: elbows locked (unless you are a hyperextended, then straight), shoulders packed, cervical rotation to make sure you aren't jamming your neck. What you can't see is 1) I'm pushing hard into the ground with my base hand (need upward force to eventually match that KB's downward force….oooooo video idea) 2) I'm using strength to mindfully keep my femur pointing 90 degrees-ish to the side 3) I'm consciously not turning this into sweeping, rib flaring, back arching dance move…in other words: use your core to keep ribs & pelvis in good alignment. Yes I'm working on mobility…but I'm also patterning what will become my loaded #tgu. Great place to practice breathing. #Strongfirst #kettlebell #kettlebelltraining #kettlebellexcercises #kettlebelltips #getstrong #girlswholift #strongchicks #personaltrainer #womenofmovement #trainlikeagirl #strength #movement #training #fitness #health #movebetter #strengthisanattitude #dubaikettlebells #dubaifitness #uaefitness #uaefitnessmovement #fittips #mobility #ownyourstrength #kultquicktips

A video posted by Martine Kerr, SFG TL, CKFMS (@kult_fitness) on

New warm up for next cycle (3 months):
5 minutes for joint mobility (neck, shoulders, arms, torso, ankles, hips) then spend 15-20 minutes to complete 3-5 rounds of 3-5 reps – rest 1-2 minutes after each round.
-cossack squat
-press, right
-press, left
-pull up

Goal is to gradually move up in weight for each movement. Kettlebells can be used for the deadlift, eventually can move to barbell for grip strength and moving more weight. Add kb for weight for cossack squat for force depth and ankle mobility, gradually move up in weight for presses, and pull ups should be unassisted and eventually weighted (if unassisted pull ups aren’t there, then mod to best scale to build strength to get there).

Thursday 8/6

establish a heavy front squat within 20 minutes


for time:
500m row
50 kettlebell swings, 24/16kg
400m row
40 kettlebell swings, 24/16kg
300m row
30 kettlebell swings, 24/16kg
200m row
20 kettlebell swings, 24/16kg
100m row
10 kettlebell swings, 24/16kg

Post results to comments!

– 6(1,2,1) pullups + dips
– Super Pigeon, 1min/position/side
– double LAX to thoracic, 3min+


1. OH squat (single-arm)
2. jumping lunges
3. RDL
4. burpees + 6″ jump
5. renegade row

1 min doubled-racked KB or DB hold for “active rest” between tabatas.


Option 1:

Talk to each other and get to the gym at the same time. Do either the 40-stroke warmup + 1000m OR the 7’s + 1000m then try your hand at ROWLING.

Option 2:

Join either Mobility, Endurance Club, HellaFit or CrossFit classes

Option 3:

or let’s take a page from Invictus Recovery days:

Mobility and Maintenance
– Choose 1-2 Thoracic Mobility Drills from Kelly Starrett’s Mobility WOD and spend 5-10 minutes with them.
– Choose 1-2 Upper Extremity Mobility Drills from Kelly Starrett’s Mobility WOD and spend 5-10 minutes with them.
– Choose 2-3 Lower Extremity Mobility Drills from Kelly Starrett’s Mobility WOD and spend 10-12 minutes with them.

Nutrition Preparation
– Ensure that you have quality foods prepared in the appropriate quantities to fuel your efforts for the remainder of the week.

Mental Restoration
– Different for everyone – could be meditation or could be gathering with friends; the key is to engage in activities that make your life full and help you recharge your batteries.

Thursday 7/30

establish a front squat 1RM within 20 minutes



With a continuously running clock, complete 1 power clean (at 70%) in the first minute, 2 in the second minute, 3 In the 3rd minute, etc. Continue until you cannot complete the required number in the minute.

– Hips of Glory, 1min/position/side
– Super Pigeon, 1min/position/side
– wrist prep, 2x90sec using a stretch that feels necessary


Duration of movements 2 and 3 of each relay is based on time it takes teammate to complete movement 1.

8 incline sprints
OH lunges
SL deadlifts

800m run
ring rows/pull-ups
push press

20 burpees
goblet or front squats
hollow rocks

Skills Monday 4/27

establish a front squat 1RM within 15 minutes


5 rounds for time:
400m run
20 walking lunges
5 muscle-ups

Post squat and time to comments!

straddle splits, 3min
front split, 2min/side
side roll SMR, 2min+/side

The entire hip complex will be taxed from front squatting so let’s take care of it all with one of the best (and most old-school) skills: THE SPLIT!

And because of the muscle-up (or scaling options) today, let’s take care of your lats/thoracic area so that we can work that strength and skill on Wednesday.

5min: 40sec freestyle jump rope, 20sec jump rope sprint

– snatch-grip single leg stiff-legged deadlift
– muscle snatch
– snatch-grip push press
– snatch balance

7 sets: snatch + hang snatch. pause-at-the-knee for both lifts, then

EMOM for 5min: snatch + hang snatch at 80% of above

your squats w/ L-seat in support for best position between reps

(class conditioning)

– 2-MINUTE DRILLS: test a non-barbell skill and go ME for 2min. Record and share what it was.
– 15 ab-rollouts, going as far length-wise as possible