• 3 Deadlift
• 6 Burpees over bar

Best quotation to date on some guy at the box doing clean and jerks:

guy: “Janine, on the clean snatch, which feet goes first?”

J9: on the what?

guy: the snatch clean…

J9: ….

guy: clean snatch.. whatever

J9: on the clean?

guy: yeah, well, when you catch (showing me the split jerk)…

J9: oh the jerk

guy: yeah, the clean and snatch.. which feet goes first?

….. the rest of the story is history

• 3 Power Cleans 95/135
• 6 Push Ups
• 9 Squats
• AMRAP 3 minutes

5 Rounds with 1 minute rest between each round

Compare HERE

Mike and J9 talking about the workout variation

“Intensity is the dependent variable most commonly associated with maximizing favorable adaptation to exercise”

A.K.A… all good stuff to fitness, comes through intensity. If  you want to lose fat (without losing muscle mass), intensity will get you there. If you want to increase bone density, intensity will get you there. If you want to lower your insulin level, intensity will get you there. If you want results, intensity will get you there (paired with nutrition, but we’ll talk about that another time).  ETC, ETC….

How do we measure intensity? As mentioned last Sunday, functional movements have their capacity to move large loads, long distance, quickly. This gives you a lot of Power, and Intensity is defined exactly as Power. (P=I= F*D/T)

We see a lot of people training hours at the gym, doing about 30-40 minutes of weight training, followed by 30 minutes on the elliptical machine. We have found that by  replacing this long, slower distance of effort, by a lot of shorter distances, and quicker, the power output is higher. Doing these compound movements at high intensity will radically be more effective in reaching any desired results.

And by having a clock  and scoreboards, we have supporting data that is measurable, observable and repeatable, and therefore helps eliciting motivation.

good depth, but .. whatch those elbows!

• 25 Pullups
• 50 Deadlifts w/135lbs
• 50 Pushups
• 50 Box jumps
• 50 Floor wipers
• 50 1-arm Clean n Press, with 36lbs KB
• 25 Pullups

Good position, but lift those elbows!

Snatch complex

Start off today with the Burgener warmup

1. Power Snatch + Hang Snatch + Snatch (x5)

2. Snatch Pulls + Snatch: (2+1 x5) (deadlift the bar from the floor to the take off position (1″above knees) and hold 2 sec, then explode without snatching. Repeat. On the 3rd rep, pause, then snatch.)

3. Snatch Balance (3×3)

4. Snatch (x5)

***Light Load here. Nothing Crazy. Work Technique, work on positions, and finishing!!

N’oubliez pas la classe Kine-Fit a Olivier ce soir a 20h!

Sandwich wod… kind of!

AMRAP 4 minutes of Double Unders

Rest 2 minute

Alternating Tabata:

• Jumping Lunges
• Situps

Rest 2 minute

AMRAP 4 minutes of run

who said we couldn’t run in winter time

Recipe of the week:  Jambalaya! from PaleOMG

• 2 andouille sausage, sliced
• 2 chicken breasts, cubed
• 2 garlic cloves, minced
• 1 yellow onion, diced
• 1 green bell pepper, diced
• 1 head cauliflower, riced
• 1 (6oz) can tomato paste
• 1 (14oz) can diced tomatoes, undrained
• 1 cup chicken broth
• 2 tablespoon olive oil
• 1 teaspoon smoked paprika
• 1 teaspoon dried oregano
• 1/2 teaspoon dried thyme
• 1/2 teaspoon dried parsley
• 1/2 teaspoon cayenne pepper
• salt and pepper, to taste

• Pullups
• Thrusters

“Do you want to scale this?

No, it’s only 20 pushups per round”

If you want a fast Fran time, you gotta go unbroken through all your reps. Getting fitter is certainly the best way to accomplish this.  However, here’s a quick tip and a slightly different approach to help move your Fran time from good to great.

Consider Scaling Fran 

Scale. Are you kidding.  You’ve busted your ass so that you don’t need to scale any crossfit WODs.  Let me explain before you throw a kettlebell through your monitor.  A sub 3 minute Fran is a much different workout than a 5 minute Fran.  Scaling so that you can complete the workout in under 3 minutes will train you physically and mentally for the demands of a 3 minute Fran.  Leaving your ego at the door and seemingly taking a step back may be a quicker way to to achieve your goals.

Instead of trying to improve your Fran time by getting faster at the prescribed weights, try to maximize the work you can do within your Fran Goal time.  Scale the WOD in order to complete the WOD within your goal time and scale up as you progress until your doing the WOD as RX’d within your goal time.

A post I’ve picked up somewhere, but accidentally lost the source.

• 12 push press
• 12 burpees

Mike and J9 talking about the “intensity” in CrossFit

Let’s look at “Functional Movements“

1. Functional movements are NATURAL. These movements are essential to independant living. We were born doing these movements (squats= getting from a chair, deadlift = picking an object off the ground and press=pushing something overhead on a shelf). Nobody invented these movements.  As opposed to a non functional movement like the ‘behind the back wrist curl’: somebody invented this very unique movement.  And seriously, where are you gona use that movement? Maybe it’s a fancy way that I have yet to learn, to poor pepper on your steak?

2. Functional movements are SAFE.  If we would put an excessive load on a deadlift, assuming the athlete respects the proper form, he or she will not get hurt. If we do the same with a typical machine at a regular gym, like the peck deck, the risk of getting hurt is much greater at one rep max load.

3.Functional movements are universal motor recruitment patterns. They are performed in a wave of contraction from core to extremity.   This will help maximize neuroendocrine response. Much of our work focuses on the flexion and extension of the hips and extension flexion and rotation of the torso.

4. Functional movements are compound; they are mutli-joint. You can’t break them down in simpler movements. Take a Squat for example: there’s no way I can break it down.  Doing leg curls, leg extensions and calf raises, all isolation movements, will not help you get a better, heavier squat.

5. The most important aspect of functional movements is their capacity to move large loads, over long distances, and to do so quickly. These three attributes (load= F, distance= D, and speed=T) are related directly to the production of high power (Power= (F*D)/T). Intensity is defined exactly as power, which is what gives us results.

Gino maximing neuroendocrine response