bad squatHow to Fix A Good Morning-Style Squat

You hit the gym. You’re feeling strong, pumped, and ready to attack a new squat PB. But as you unrack the bar, descend to the bottom of the squat, and turn the power on to drive back up, the unthinkable happens. Your hips shoot up, your chest falls forward, and you get stuck in a good morning position, fighting for your life to get out of the hole.

What happened? I’ll take an educated guess your elbows shot up and backwards. If you flare your elbows like this in the back squat, you cause the bar to move forward and away from your centre of mass. This sends your hips down, your chest up, and takes your legs out of the equation completely. It’s a common mistake that’s nearly impossible to recover from. It leaves your lower back to assume the load and finish the lift.

How to Fix Flared Elbows in the Squat

Luckily, there’s an easy fix. Cue your elbows to pull in and down towards your hips to stop your hips drifting back. This makes your torso more stable and ensures your legs manage the bulk of the weight, not your back. As you hit depth, continue to drive the elbows forward and push the bar backwards to keep your chest upright and your hips moving forward. You’ll instantly find it easier to keep your back straight as you ascend, particularly with lighter loads. Continue reading here.

WOD (25-May-2016)

The “New” CrossFit Total

  • Clean, 1 rep
  • Bench press, 1 rep
  • OH Squat, 1 rep

Warm-up each lift as much as you like.  You get 3 attempts once you start the lifts that you plan to use for your score; the time cap is 1 hour.  Clean is from the ground, power or squat.  OH Squat is from the rack.


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Symbol of scales is made of stones on the cliff



Most of us have seen the guy who can do a kettlebell swing with a 300-lb. barbell. The lift is actually called a clean, but it lacks the grace and speed evident when skilled lifters pull their bodies around and under a perfectly placed bar with lizard-like speed. While ugly, the swinging clean is impressive because the lift likely requires more raw strength than cleaning 300 lb. properly. But it’s really the equivalent of using a sledgehammer to
drive a finishing nail into a cabinet, and the lifter would no doubt be able to move larger loads more quickly if he or she put them in the right place with efficient mechanics.
While it’s tempting to immediately attribute the error to an early scoop, Mike Burgener of CrossFit Weightlifting suggests coaches pay more attention to athlete positioning before the bar even leaves the floor. “One reason athletes jump forward is because of their setup,”
he said.

Burgener said he teaches athletes to have the balance of their weight on the mid-foot, with a subtle shift just behind mid-foot as the knees get out of the way of the bar during the first pull. If athletes do not balance their weight properly in the setup, it’s very difficult to get the bar in the correct spot. If the weight is too far back toward the heel, it can be impossible to get the knees out of the way—a fact that sometimes sends very aggressive pullers limping to the first-aid kit with trickles of blood running down their shins. Continue reading here.



Life after Fran

WOD (24-May-2016)


Back Squat

  • Set 1—8 Reps
  • Set 2—6 Reps
  • Set 3—4 Reps
  • Set 4—2 Reps


AMRAP in 20 min of:

  • 400m Run
  • 21 Deadlift (155/115)


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The Crossfit Football page has been updated, go here to get more details.


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IMG_2087Joel Jones snatched 105kg (230LB) and C&J 120KG (265LB) at the USA Weightlifting meet hosted by Force Praxeum Barbell Club in Austin on May 14 .  Joel won the event and qualified for the USAW Youth Nationals with a 225kg total.  Sitting in 5th nationwide for his age / weight class! Competing at nationals June 23-25 in Austin.

Congratulation Joel!

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WOD (23-May-2016)



21-15-9 reps for time of:

  • Thrusters (95/65)
  • Pull-Ups

 Rest 10 min then:


For Time:

  • Run 1 mile.
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barsCFV is closed on Sundays, get some rest.

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OPEN GYM – Every Saturday


All CFV members are encouraged to come out the box every Saturday morning and take advantage of the Open Gym. This simply allows you to work on some gymnastics, strength or Olympic weightlifting, row/run, do a Girl/Hero WOD. You may want to catch up on a WOD missed through the week, pick your poison.

sat stuff1

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Schedule notice

No 6am in the morning & all next week. 

Sorry for the inconvenience.



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igniteTalent Doesn’t Lift Weights, You Do: Ignite Your Motivation

In the first installment of this series, we learned about myelin, the neural insulator critical to the development of skill, and examined how to stimulate its growth with deep practice in your weightlifting training. Deep practice is practicing actively, mindfully, and with awareness of your errors.

It’s the most important of all of the signals your brain requires to grow more myelin, and the sum of these signals required to develop skill mastery is coined by the journalist Daniel Coyle as the talent cWODode:

 deep practice + ignition + master coaching = talent

Deep practice is the action, and thus the most critical of all of the three elements. But deep practice is hard. It requires dedication, and dedication doesn’t happen of its own accord. A motivational process must happen beforehand to kick start the hard work. In the world of the talent code, the process is called ignition. Continue reading here.

Hook Grip, “It hurts for about two weeks, then you get over it, suck it up and do it”

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WOD (20-May-2016)


4 sets of:

  • 6 Front Squat
  • rest 30 sec
  • 16 steps goblet walking lunge
  • rest 30 sec
  • 20 Push Ups
  • rest 30 sec
  • handstand hold (30-45 sec)
  • rest 1 min


5 sets for max reps of:

  • 30 sec of ring dips
  • rest 30 sec
  • 30 sec of box jumps (24/20)
  • rest 30 sec
  • 30 sec KB swings (53/35)
  • rest 1 min
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Kettlebell-Swing-STACKThe American Kettlebell Swing vs the Russian Kettebell Swing: Both Sides of the Debate

By William Imbo

Russian Kettlebell swing: Athlete performs a swing where the bell finishes in line with the torso or eye level.

American Kettlebell swing: Athlete performs a swing where the bell goes overhead, with the athlete’s arms straight and the bottom of the bell pointing straight towards the ceiling.

There has been a long-running debate in the functional fitness community over which method of kettlebell ‘swinging’ is best for the athlete—American or Russian. Putting aside your allegiance to the USA for a moment (and forgetting all the fun and games of the Cold War), understand that there isn’t a straightforward answer to this question. Both sides put forth compelling arguments, which we have distilled for you in this article. As with most things in CrossFit—and life—there doesn’t have to be a solitary way of doing things. Depending on the type of athlete you are (considering your limitations and level of fitness), you’ll likely find that one method of swinging the bell suits you best. Athletes that are looking to do CrossFit competitively will naturally look to train with the American swing, as this is the standard movement in most CrossFit-style competitions. Athletes that are newer to the sport or have prior injuries may look to the RKBS to build a solid strength base. Regardless, it’s up to you to decide which swing best matches your goals. Continue reading here.

WOD (19-May-2016)

For Time:

  • 1,200m Run
  • 75 Push-Ups
  • 800m Run
  • 50 Pull-Ups
  • 400m Run
  • 25 Push-Ups


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burpees-0-people-like-thisBetter Your Burpees

Make your burpees less miserable with these three tips.

Joe Wuebben

Josh Zitomer, a CSCS-credentialed trainer, offers the following techniques he employed to make arguably the most dreaded exercise on the planet a little less miserable. “But they’ll always be kind of miserable,” he adds.

Technique #1: Knee Snap

“A critical aspect of burpee efficiency is your landing position. If you land with too much knee bend (full squatting position), you’ll end up wearing your quads out pretty quickly. I started using something I call the ‘knee snap’ to ensure I was landing with higher hips to make it easier on my legs.

“Here’s how it goes: After doing the push-up and being back in the perfect full plank position, bend at the knees as if you were dropping them to do a kneeling push-up while maintaining that flat-back plank. When your knees are about an inch from the ground, forcefully snap them back into a straight position. As you do so, begin your upward movement of the hips to come out of the burpee. The goal is to create momentum that will help you get your hips higher coming out of the burpee.” Continue reading here.

WOD (18-May-2016)


Every 5 minutes, for 30 minutes (6 sets):

  • 400m Run
  • 20 KB Swings (Heavy)
  • 40 Double Unders


2 sets of:

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