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Hump Day – October 22, 2014

Posted on Oct 21, 2014 in Daily WOD | 0 comments

Warm-Ups, Flexibility and the Olympic Lifter
By Bill Starr


If your pre-workout prep consists of a cup of coffee and a few squats, Bill Starr has some advice for you.

As every Olympic lifter fully understands, doing full snatches and clean and jerks requires a high degree of flexibility in every part of the body. All the major muscle groups and corresponding attachments are involved in the two competitive lifts: shoulder girdle, back, and hips and legs. A lack of flexibility in the shoulders will prevent the lifter from locking out snatches and jerks. It may also keep him from racking a weight on his shoulders while cleaning. Tightness in the hips will have an adverse affect on getting into a low position for snatches and cleans.


Read entire CrossFit Journal article here…

WOD (Part 1):


10 x 2

*Approx. 60 – 70% of 1 rep max.


WOD (Part 2):

“Comp Train 10/17/14″

10-8-6-4-2 Clean and Jerk, 135/95
2 rounds of “Cindy” after every set

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Tuesday – October 21, 2014

Posted on Oct 20, 2014 in Daily WOD | 0 comments

Katey and her friend, Emily at the Heroes and Villains Dash this past Saturday!




Run 1 Mile

21 Body Weight Back Squats

21 Ring Dips

Run 800 Meters

21 Body Weight Back Squats

21 Ring Dips

Run 1 Mile

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Monday – October 20, 2014

Posted on Oct 19, 2014 in Daily WOD | 0 comments

Chillz taking a dive off of the Island of Capri in Italy!!!!


WOD (Part 1):


1 Rep Max




WOD (Part 2):

“Better Side”


Straight Leg Deadlift 75lb/45lb

Russian Twist 45lb/35lb Plate

*Compare results in Logsitall 12/18/13.

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