Floor Press, JT

by Andrew B

PRIDE PARADE 2016-46Ann-Marie O

CrossFit WOD for Max Week Monday 12/19

establish a 3RM floor press within 12 minutes, then


21-15-9 reps for time:
handstand pushups
ring dips

Post max and time to whiteboard!

Barbell Club WOD

ACCESSORIES: strict HSPU, weighted back extensions

Kettlebell S&C WOD



+ Flexibility, Mobility, and Stability – Fix

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


by Andrew B

Barbell Club 2016 07-16Micha C

When going overhead with a barbell for heavier-percentage loads (or when you start to fatigue) it’s a smart idea to continue pushing up on the barbell to keep a strong lockout. For most, elbows breaking or the bar moving out too far forward (or behind) are two big reasons athletes miss reps.

CrossFit WOD for Thursday 15SEP2016

front squats 5x5x75, then

60 reps each:
power snatch
strict press
floor wiper
front squat

Fitness 20/15kg, Performance 35/25kg and 80 reps each. Post squat loading to whiteboard.

HellaFit WOD


Starts out as an EMOM for 10 minutes. Add one rep for each movement until the full complex cannot be completed within the minute. If there is time left in the first 10 minutes, try to complete as many sets as possible. Rest at minute 11. Then continue 1-min/1-min work/rest until minute 30.

Double KB:
– front squat
– push press
– 1 set of lunges


+ Real World Overhead Mobility for Weightlifting – Catalyst Athletics

Have a terrible clean or jerk rack position? It’s probably not an issue of wrist mobility. More often than not, the problem is in the shoulders. . This stretch, which I learned from Mike Burgener many years ago, is the most effective one I’ve found to improve the rack position. . With a clean or jerk width grip on the bar (full grip) and the bar behind the neck, push the shoulders forward as far as possible (protract the scapulae) and lift the elbows as high as possible. . You should feel this behind and under the shoulders, but may also feel it around the elbows. . You can also move your grip wider incrementally to shift the stretch somewhat and find what helps you the most. . Use this stretch when warming up for your clean or jerk training sessions. . Tag someone who needs this or repost! . #clean #jerk #rack #mobility #stretch #weightlifting #catalystathletics #usaw @mikeburgener

A photo posted by Catalyst Athletics (@catalystathletics) on

Community brOGA starts Saturday!

This Saturday, we’re adding a new mobility class to the regular schedule. In collaboration with our very own Stefanie K., we bring you Community brOGA!

community broga

Community brOGA will compliment your CrossFit practice by balancing your strength training. Stefanie will lead you through basic yoga flows and deep, focused stretching to improve your flexibility and range of motion.

SLU-YOGA-Gaylin_0002 (1)

Stretching is not only beneficial to you but to your friends as well, so bring them along! Class is open to everyone. Drop-in for Community brOGA is $12. Come quiet your mind and test your zen amidst the clanging of barbells at 10am on Saturdays. Remember to RSVP, and your friends can register here.

Prayer Stretch

by Andrea V

When it’s time to pay attention to your triceps and lat muscles… call upon the prayer stretch!

This is best done on a bench, but can be done on any surface that gets you into the correct positioning…think parallel bars, a barbell on a rack, a box, etc.

To get into the position, clasp your hands together and place your elbows on the bench. Try to keep your elbows as close together as possible to maximize your time spent in the stretch. Adjust your body so that your spine is elongated. Press your chest towards the floor as deep as you can go without giving and slack in your back. You can play with the angle of your arms, bringing your hands towards your back and also straightening your arms to hit different areas of your triceps and lat muscles.

When should you do the prayer stretch? Think anything that uses triceps (pushups, burpees, dips, muscle ups, etc.) or your lat muscles (barbell work, kipping pullups, toe to bar, etc), or if you’re just plain sore.

A repeated theme in stretching is it is easy to give slack in your body to alleviate the discomfort of the position your in, so it is very important to keep that in mind.

The Sink Stretch

by Andrea V

We are about to start a long cycle in still ring work, so the more you do this stretch, the better!

Let’s improve your shoulders’ range of motion. Specifically shoulder extension, important for dips, skin-the-cats, german hangs, and all overhead positions (snatch, jerk/push press/jerk, handstands), etc.

One way we can help this is by doing the sink stretch:

As seen in the video, a great place to do this is on our parallel bars. Standing in front of the bar, turn away and place your hands on top of the bar behind you. Once you are in that position, lock in your shoulders down and back, widening your chest, and elongating your neck! Hold that position in your upper body, split your legs, and lunge down to control the stretch through the front of your shoulders. You are sinking (get it?!) into the stretch.

Not only will you improve range-of-motion in your shoulders, but the surrounding and supporting tissues like the chest, biceps, biceps tendon, and more. Usually you’ll feel it in the area holding you back. Keep practicing to improve!

You can also use a racked barbell for this stretch, but make sure you are on the back side of the rack so that when you sink down you don’t pull the bar off the J-hooks!

Happy Sinking! 😉

Super Pigeon

by Andrea V

HIPS! Specifically the muscles that allow external rotation in the hip. (Think knees out). This particular set of stretches also pairs very well with the Hips of Glory.

When you are assigned pigeon or super pigeon as a cooldown or extra mobility practice make sure you know what to focus on so you can make the most out of your time!

Feel this stretch in your side-butt/piriformis/hamstring of the leg that is bent in front of you, and your hip flexor of the leg that is extended behind you. You may feel a stretch in other places, but have no fear- that’s an indication something else is tight and limiting and that’s okay… just ask your coach if you have questions and we can guide you in getting that stretch in the hips.

As you get into this stretch, start off with your front foot close to your torso/hips as your knee is bent. As the foot moves away from the body it will deepen the stretch, so be sure to ease into it and choose your positioning wisely. As you can see in the video, Andrew makes sure his back knee is turned under so that his hips are square to the ground. This is going to ensure you’re opening up your hip flexor as your are in this position as opposed to your adductors, which we would prefer to stretch another way.

Try to relax your torso as you lean forward. You can freestyle and shift your torso toward your knee, toward your foot, and all other directions. You know your body and where you are tight. Each of these positions should be held between 30 and 120 seconds. This gives your central nervous system a chance to realize you’re not in danger and it will help relax the area that is being stretched!

The Tib Ant Stretch

by Andrea V

The Tib Ant (tibialis anterior) stretch is a great way to help with improving ankle mobility as well as helping to keep the lower leg muscles nice and and strong and supple! Suffer from inefficient jumping/extension technique? Get the dreaded shin splits in exercise? You’ve got to try this out.

Kick your shoes off and get in the kneeling position- if you keep your shoes on they will limit your range of motion and you won’t be able to get as much benefit out of being in this position as you could. Keeping your heels and knees glued together, sit down on your heels. This position may be enough of a stretch for some and if that’s you, hang out in the position.

– If you need a deeper stretch you can lean back and lift one knee off the ground at a time.
– If advanced in both ankle flexibility and lower leg strength try both knees up at the same time.
– Another way to enhance the stretch is to elevate your toes onto a surface such as a bumper plate.

You should feel this stretch the top of your foot, your ankle, and definitely in the muscle in front of your shin (the tib ant!)

As with all static stretches, hang out there anywhere between 30 and 120 seconds before coming out it. Gently ease out of this stretch and roll your ankles out… they can be sensitive after being in that position for that amount of time.

Supersetting this stretch with any deep calf stretch is also great development of the ankles.