Mad Ups

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Today we are taking some time to teach the muscle-up. This is a higher level movement in CF but there are many of you who have the strength prerequisites and just need a little honing of skill. Today is your day. For the rest of you, this is an opportunity to get acquainted with the movement as you continue to build the strength you need to accomplish it!

21 December 2015


For time:

25 GHD’s
1 Muscle Ups
20 GHD’s
2 Muscle Ups
15 GHD’s
3 Muscle Ups
10 GHD’s
4 Muscle Ups
5 GHD’s
5 Muscle Ups

* if you don’t have muscle-ups choose your modifications as an opportunity to build ring dip strength

Triple 1s x2

In On Ramp you guys learned about the Theoretical Hierarchy of Development.
The base is nutrition.
This means everything about your fitness is limited by your nutrition.
The next level is your aerobic or metabolic conditioning. You can think of this as your engine.
Today, we are building that engine.
nutrition > engine > gymnastics > weightlifting > life
18 December 2015
“Triple 1s x2”
2 Rounds for Time
Row 1k
100 Double Unders
Run 1 mile

Kick Push

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Congrats to Trisha for accomplishing a new deadlift Personal Record of 215lbs! She’s closing in on a double bodyweight deadlift max!

17 December 2015


30 Wall Balls 20/14
25 Toes to bar
25 Wall Balls
20 Toes to bar
20 Wall Balls
15 Toes to bar
15 Wall Balls
10 Toes to bar
10 Wall Balls
5 Toes to bar
5 Wall Balls

5 Finger Death Punch


The other day I was doing the 10 minute row for as many meters as possible. I looked at the clock and had 3 minutes left.

There are two prevailing attitudes at this juncture.

A. There are those who think to themselves, “Good, only 3 minutes left.”

B. Then there are those that think to themselves, “Shit!, only 3 minutes left. Turn up.”

Which one are you?

If you listen, you will hear both attitudes in the box….in life. If you want to be successful, find the people with attitude B and get close to them. In the box….in life.






16 December 2015


AMRAP in 5
5 Deadlifts 225/155

Rest 5min

AMRAP in 5
5 Pushups
5 Cleans 185/135

Rest 5 min

AMRAP in 5
5 Burpees
5 Snatch 135/95



Great work yesterday, everyone! It’s awesome to see you guys light it up with the weights and surprise yourself with how strong you really are!

In the case that you did not hit a PR yesterday, take into account a few things…

First thing is, you will not always PR. Not everyday are you going to feel super strong so try not to get frustrated.

If you’re wondering why you did not PR think about a few things that you can control that directly relate to your fitness

-Have I been eating Paleo?
-Have I been consistent at the gym?
-Have I been getting enough sleep at night?
-Have I been drinking enough water?
-Is there any amount of stress in my life that I can control?
-Have I been working on my form in class?

So many different things to think about that could have an effect on your performance, but if we can focus and do the right things on these few points. You will improve. You will PR. You will feel great.

Keep it going today with this classic Benchmark workout.

Back to work.

15 December 2015


400m Run
21 KB Swings 53/35
12 Pull-Ups