Kettlebell WOD 1/28/14

Tonight is our first formal round of Viking Conditioning.  Viking Conditioning is a proven protocol for improving vo2max or maximum oxygen uptake.  A critical component of high level CrossFit performance. You can read more from our blog here Warm Up •5 Prying Goblet Squats •5 Hip Bridges •5 Haloes each side •3 TGU each side…

Viking Warrior Conditioning

With the upcoming CrossFit Games Open and the ongoing vo2max improvement contest Christine and I landed upon the Viking Warrior Conditioning workouts.  This kettlebell snatch protocol has delivered massive improvements in maximum oxygen uptake in countless athletes.  Whether you are a CrossFit athlete ot fighter one thing is simple.  Put two athletes side by side…

Barbell Club 1/27/14

Bulgarian Clean and Jerk 10×1 at 85%

Clean Pull 7×2 at 120%

Front Squat 7×3 at 90%

Press Behind Neck 4×4 at 85%

Straight Leg GHD

All lifts are based on percent of actual Clean and Jerk
All Presses are based upon front rack press
Squats are based upon squats

Apti Aukhadov (-85kg, Russia) pulling under a 173kg snatch at the 2013 Europeans last April in Albania. weightlifting at CrossFit I35

WOD 1/27/14

Max Effort Lower Body

Front Squat 1rm max

Romanian Deadlift 3×8


5 rounds for time of:
30 Double Unders
5 Sumo Deadlifts, 275/185 lbs
20 AbMat Sit-ups

Rx+ Substitute GHD situps and raise deadlift to 315/225


100 Banded Good Mornings

5×500 meter row with one minute rest between rounds

Barbell Club 1/25/14

A comparison of Dmitry Klokov’s clean technique with 210kg and 220kg. The pics with a shirt on are 210kg and the others are 220kg. He did this in the morning prior to Day 2 (Dec 17, 2013) of the Dream Team seminar at Waxman’s Gym.     Clean and Jerk 12×1 Front Squat 8×3…

Fran 1/25/14

Fran 21-15-9 Thrusters 95/65 Pullups Coaching Tips For Fran From Barbell Shrugged: For the thruster pay close attention to ankle, hip and shoulder mobility points.  Failure to properly rack the bar in the squat will make it more difficult to breathe.  Anyone who has ever done Fran knows how easy it is to get too…

WOD 1/24/14

Dynamic Effort Upper BodyPhoto Dec 06, 8 35 16 PM

Push Press 8×3 at 70% 1RM

Strict Press 6×6


4 rounds for time of:
10 Shoulder-to-Overheads, 135/95 lbs
20 Burpees
50 Double Unders


4×10 Triceps Press

Tabata Jump Squats.  Leave bar on back during rest cycles.