May 11th, Wednesday

6, 7, and 8am, Noon, 4:30, 5:30, and 6:30pmCrossFit, 7:30pm Yoga



Over head stability doesn’t originate in the shoulders.  You must be able to control your entire body to be stable over head.  That is why the snatch and over head squat are such a challenge for many of us.  Control of that core while your walking will be just as important as keeping those arms locked out on these walks.


Extra Reading

Why Creatine is better than you thought

Bench Press (5x5x3x3x1x1)

CrossFit WOD

12 Minutes

30 KBS
20 Box Jumps
1 50ft. OH KB Walk Left
1 50ft. OH KB Walk Right

May 10th, Tuesday

6, 7, and 8am, Noon, 4:30, 5:30, and 6:30pm



The hardest part about this one for me will be revving the engine with the double unders and then controlling the midline, while keeping the speed in the squat cleans.  There’s no relieve after that through, because I’ve got to keep it under control to drive under the bar for the Jerks.  This one shouldn’t be heavy enough to crush you.  Just heavy enough to really bring that focus to the center.


Extra Reading

How to stop using food like a drug

Back Squat (3x3x3x3)

75% of 1rm. All three sets. Move that bar fast!


CrossFit WOD(Time)

6 Rounds
3 Squat Cleans 155/95
3 Jerks
25 Double Unders

May 9th, Monday

6, 7, and 8am, Noon, 4:30 Open Gym, 5:30 and 6:30pm


There’s nothing like some good old fashioned plyometric work.  Don’t let your core drag behind and drop your hips in these push ups.  Stay rock solid and learn something.

Extra Reading: It’s impossible to be Vegan:Lessons from a 10 year old girl
EMOM10 RoundsAlternating
10 TTB
CrossFit WOD (Time)
10 Rounds
5 Clapping Push Ups
7 Deadlifts 185/125
100m sprint