SUPERMANCrossFit: the punishing fitness regime that sorts the supermen from the mortals

If you’ve ever encountered it before, the word CrossFit should strike fear into your heart.

This high intensity fitness regime uses a mixture of aerobic exercises, gymnastics and Olympic weightlifting to push the body to its absolute limits of strength, endurance, and flexibility. If that sounds exhausting, then I can assure you: it is – and I’ve only watched from the sidelines, at the recent Battle of London competition. Dragging your tired carcass through CrossFit’s relentless routines certainly looks like it’s no picnic. But the physical results are remarkable. Continue reading here.

WOD (1-Sept.-2016)

 In teams of two, with only one person working at a time, complete the following:

  • 200 Wallballs (20/14)
  • 400m Overhead Plate Carry (45/25)
  • 200 Push-Ups
  • 400m Overhead Plate Carry

during carry, both partners perform 3 burpees each time you switch the partner carrying the load…burpees can be completed in the gym once the team is back from the carry. 


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Snatching at CrossFit Assault, Stuttgart, Germany (Photograph by Tammy St. Denis)

Why We Snatch


Last week, our CrossFit class introduced the snatch, which is lifting a weighted bar from the ground over your head in a violent but fluid motion. It is one of two Olympic lifts that are practiced in CrossFit.

Olympic weightlifters spend their entire careers working on this movement. For many decades, the snatch was unknown outside the weightlifting world; it was deemed a move that was too dangerous to be done by “the casual exerciser.” But CrossFit has brought on a renaissance to Olympic lifting and has been able to capture the attention of “casual” and elite athletes alike, who are all experiencing the discovery, practice, and routine of snatching.

“To snatch” means “to seize something quickly,” and it is apparent how this quickness translates into success when faced with a heavy, external object. Continue reading here.

WOD (31-Aug-2016)


3 sets of:

  • 6 Front Squat
  • R:60
  • 10 Supine Ring Rows
  • R:60
  • 60 sec double under practice
  • R:60


2 sets for times of:

  • 500m Row or 400m Run
  • 40 Push-Ups
  • 20 T2B
  • Rest 4 min between sets
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7Thruster 7 Training Techniques no Crossfitter can Afford to Miss


Training plateaus are unfortunately common, and can be very difficult to break through. Often, we get stuck on a particular weight for a lift or a WOD time and it becomes hard, both physically and mentally to break through that ceiling.

With Crossfit there is often a honeymoon period of change when an athlete first begins to train.

  • Many exercises are new and techniques are exciting to learn.
  • The body responds positively to this new stimulus and PRs fly up quickly.
  • Strength numbers increase as exercises feed into one another.
  • Overall progression develops at a good pace.

For example: Amplified core strength from raising your Front Squat PR and WODs involving high repetitions of Toes-to-Bar may also allow your Back Squat numbers to shoot up as you become stronger .

Then the plateaus may emerge as you begin to hit your natural ceilings with strength work and WODs. So how do you break through them and give yourself the competitive advantage?


It is a difficult skill to master, to be able to understand the difference between your body telling you to stop because it is in genuine pain, or that it just doesn’t want to finish the WOD – but it will let you know. Make sure you listen to it and be proactive in your training.

Good form and the willingness to constantly improve your technique, mobility and movement, will help you to prevent injury in the long run. This is a philosophy that is shared by Rehband and their tireless work to help athletes reach their goals, be proactive and think about the future. Continue reading here.

WOD (30-Aug-2016)

Four sets of:
8 Dumbbell or Barbell Push Press
Rest 45 seconds
8 Single Leg Hip Bridge (8/leg) demo
Rest 45 seconds
8 Dumbbell Alternating Reverse Lunges (8/leg)
Rest 45 seconds

Against a 60 second running clock, for a total of five sets, perform as many reps as possible of:
10 Kettlebell Swings
Max Reps of Barbell or Dumbbell Thrusters
Rest 60 seconds between sets.

Score is max number of thrusters completed during the workout.

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kbMovement Medicine:

Breaking Down the Turkish Get Up

“Everyone loves the Turkish get up. Except me. But they are so darn good for me I do them anyway. I do 20 per week usually with my snatch weight bell but sometimes just with a shoe… the Turkish get up is the cod liver oil of exercise lifts.”
Gary Music, StrongFirst Team Leader

He’s right. The Turkish get up (TGU) is good for you, but it also leads to frequent expressions of disgust. This article will outline the benefits for TGUs, provide progressive steps and tips for performance, and suggest basic programming in attempts to motivate you to incorporate this movement into your weekly training routine. Continue reading here.

WOD (29-Aug-2016)

Three sets of:
6 Strict Pull-Ups
Rest 60 seconds
Bottom’s Up Kettlebell Walk x 100′ each arm (here)

Rest 60 seconds
Turkish Get-Up x 1 rep each arm
Rest 60 seconds

Complete as many rounds and reps as possible in 12 minutes of:
10 Renegade Rows
20 Box Jumps (24/20)
200 Meter Run

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steersCFV Fall schedule changes:
No 7am class
Thursday 5:30 pm is back
No Friday 5:30 pm (go Steers)

Effective Monday, August 29th

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breakfastBreakfast Backtrack: Maybe Skipping The Morning Meal Isn’t So Bad

Is breakfast really the most important meal of the day? And does eating a morning meal help us maintain a healthy weight?

The breakfast-is-best dogma is based on a blend of cultural tradition and science (and more than a little cereal marketing.)

Some of the earliest evidence goes back to the 1960s, when researchers in Alameda County, Calif., documented residents’ everyday habits. The long-term study linked eating breakfast — along with other lifestyle choices, including a good night’s sleep and regular exercise — to improved health and longevity.

But in recent years, this association has come under more scrutiny. And what’s emerged points to a more complicated conclusion. Continue reading here.

WOD (26-Aug-2016)

5 Rounds for time of:
5-Power Clean 135/95
10-Front Squat 135/95
5-Push Jerk 135/95
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DSC_0018Stability and Mobility: Do You Have Both?


I hear about mobility all the time from my athletes and their coaches. However, stability is not as popular as mobility in the CrossFit community yet.

“We come to this world with mobility, but have to earn stability”

When we come into this world, we are already equipped with mobility. Babies are able to move their limbs and activate certain prime moving muscle groups as soon as they enter this world. What they have to earn is stability.

When you see babies trying to walk, they are not stable during their first attempts. What happens when their mobility is not backed up by their stability during their cute first steps? They fall. We are born with the ability to correctly — and quickly — develop and utilize mobility, but not stability. After many weeks of attempts, when stability can finally support the walking mobility in full, a baby can walk without going back to the previous stage. This is how our mobility and stability work and develop together. Continue reading here.

WOD (25-Aug-2016)

Every minute, on the minute, for 20 minutes (4 sets of each):
Minute 1 – 8 Deadlift (45% 1RM)
Minute 2 – 8 L-Seated DB Press
Minute 3 – 10 Russian Step-Ups
Minute 4 – 10 Russian Step-Ups
Minute 5 – 30 seconds elbow plank

Three rounds for time of:
Run 200 Meters
20 Kettlebell Swings
10 Goblet Squats


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golfSix Ways CrossFit Improves Your Golf Game

Let’s face it, you can’t WOD all day every day.  Not even Rich Froning can do that.  You have to venture outside the gym/box/garage every now and then.  One of my favorite outside activities is playing golf.  Golf has become even better lately now that I’m taking my CrossFit forged body and skills out on the course with me.  You can reap WOD benefits too!  Here are six ways that CrossFit improves your golf game. 

Six Ways CrossFit Improves Your Golf Game

While we have an arsenal of clubs to unleash holy hell upon those little white balls, most golf swings involve the same fundamentals.  CrossFit benefits also span the myriad of golf shots, assisting you from the first tee to the 18th green.  Let’s take a ground up approach, starting with our beautiful feet, enclosed in our goofy looking golf shoes. Continue reading here.

WOD (24-Aug-2016)

Five sets of “Barbara”:

Against a 3 minute running clock, complete as many rounds and reps as possible of:

20 Pull-Ups
30 Push-Ups
40 Sit-Ups
50 Squats

Rest 3 minutes between sets, and pick up the next set where you left off.

(So, work for 3 min, rest for 3 min for 5 sets)

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Screenshot_2016-08-22-19-58-03-1Beauty in Strength:

The Rise of the Strongwoman  Athlete

Strongman? But you’re not a MAN!”

This is a common response I receive when explaining that I am a strongman athlete. While fighting off the urge to roll my eyes, I smile and explain that despite their disbelief, the sport of strongman for women is very much real and is growing rapidly. Continue reading here.

WOD (22-Aug-2016)

Four sets of:
8 Good Mornings (pick your poison on load)
Rest 45 seconds
10 Supine Ring Rows
Rest 45 seconds
45 sec Plank from Elbows
Rest 45 seconds

For time:
12 Ground to Overhead (135/95)
12 Box Jumps (30/24)
9 Ground to Overhead
9 Box Jumps
6 Ground to Overhead
6 Box Jumps
Run 600 Meters

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road-to-recoveryUnderstanding Your CNS & Recovery Needs


Working with athletes online allows me access to a wide range of folks I may otherwise not ever have the privilege of working with, and many of them are CrossFitters. Often people contact me when they are not making the progress they want and they need help — usually they are frustrated with their training or their box. I truly enjoy working with these folks in particular.

I hear people talking about training for 6 months and adding 2 kilos to a barbell lift. Really? Two kilos in six months to a year? As a coach and as an athlete, that is suicide watch for me if that’s all I am gaining in a stretch that long. These clients tell me all about how hard they are working and how much effort they extend in areas like diet and time spent at the gym. They buy the best gear, sleep right, live a healthy lifestyle, and still are not seeing real gains. What the heck? Continue reading here.

WOD (22-Aug-2016)

Four sets of:
8 Back Squat
Rest 60 seconds
6 strict pull ups (add weight if able)
Rest 60 seconds
60 Sec Double-Under Practice
Rest 60 seconds

For time:
Run 800m
followed immediately by . . .
Three rounds of:
10 KB Snatch (5/arm, alt)
10 Toes to Bar
10 Strict Handstand Push-Ups or L-Seated Dumbbell Press

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