Run BMC Retest

by Andrew B

rando JUNE 2016-22
Mika T breaking parallel

We believe that for general health & fitness in movement it is imperative to practice full range-of-motion, but not at the cost of losing spinal alignment. That being said our squats are full depth meaning the crease of the hip falls below the top of the knee from profile view without losing the flat back.

CrossFit WOD for Max Week Friday 12/23


for time:
200m run
1 round of BARBARA
400m run
2 rounds of MARY
600m run
3 rounds of CINDY
800m run

Compare to 01DEC2016. Post time to whiteboard!

Barbell Club WOD

back squat
snatch (waves)
rack jerk

MOCK MEET at 5:30pm! Current start list:
1. Hugh M
2. Steven C
3. Matt B
4. Craig Y
5. David H
6. Guillaume C


+ Sticking To The Plan & Calling Audibles in Weightlifting Competition – Catalyst Athletics
+ Eight Ways to Avoid Getting Shanked by Other Weightlifters – Catalyst Athletics

Long Lunges

by Andrew B

rando JUNE 2016-24Mika T

Especially when loaded or rushed, the lunge should maintain an upright torso with a slight bias towards the front foot.

CrossFit WOD for Monday 03OCT2016

bench negatives 4x5x50

Use a 5sec negative before contacting the body then violently press it up, then

6 rounds for time:
12 weighted walking lunges
6 weighted renegade rows
6 weighted leg lift + weighted situp

Fitness to use 2×20/12kg kettlebells or 2×40/25# dumbbells. Performance to use 2×24/16kg kettlebells or 2×50/30# dumbbells. Post time to whiteboard.


+ Former Twitter C.E.O. Dick Costolo Has Dreams of Being a Fitness Guru – Vanity Fair

Breaking Parallel

by Andrew B

rando JUNE 2016-22Mika T

A good air squat includes:

+ flat feet with the weight towards the heels
+ hips move back to engage the hip flexors
+ chest stays upright to help engage a strong, flat back
+ knees track in the direction of the foot
+ eyes forward to keep head neutral

Ideally you would squat all they way down, but the official standard that we utilize is that the crease of the hip breaks the line of the top of the knee. Would also rather you stop early and maintain posture than go lower with a rounded back.

You’ll have plenty of reps to practice!

CrossFit WOD for Wednesday 24AUG2016

back squat 5x5x80 or 2 to 5kg heavier than last week, then

4 rounds for time:
400m run
50 squats

Performance = carry at 15/10kg in your hands through the entire workout

Post times to whiteboard.

Barbell Club WOD

+ snatch
+ thruster
+ stiff-leg deadlift
+ accessories: dumbbell box jumps, seated box jumps

Kettlebell Strength & Conditioning WOD

Superset 3x
20 grip squeezes
20 wrist prep reps

10-to-1 reps:
bottoms up clean, L
bottoms up clean, R
make sure to show control at the top of your clean before going into your next clean


3 rounds of:
max effort renegade row, left
max effort renegade row, right
10 controlled russian twists
rest 1-2 min before next round


+ What It Took to Get Society Nine, A Startup Selling Women’s Combat-Fitness Gear, Off The Ground – Forbes