Time to test ourselves a bit today and see what type of progress we are making in the strength category!

Knowing your CrossFit Total is significantly important on lifting days when we are working with percentages. Usual;;y we do pretty good getting by with guessing if we can’t remember or have a weight logged, but having accurate numbers will make the process a lot easier and less stressful because you are confident in the weights you have loaded.

Stay in order today and try not to waste any attempts, don’t burn yourself out warming up but also don’t go too heavy too soon.

Quality movement always! Listen to your coaches and don’t overdo if they advise you to shut it down.

Let’s see if we can hit some PR’s and get excited for the Open coming up this week!!

Back to work.


The CrossFit Total
Back Squat (1 Rep Max)
Shoulder Press (1 Rep Max)
Deadlift (1 Rep Max)


Common Rowing Faults and How to Correct Them

Rowing is an excellent exercise for people of all body types and fitness levels. It can be an effective tool in your fitness regimen whether you’re just starting out with CrossFit or have been hitting WODs for years.

Not only is an indoor rower easy to use and accessible, the rowing technique is fairly easy to get the hang of. Rowing has tremendous physical benefits, as well:

– It strengthens 9 major muscle groups 

– Is an amazing cardio workout

– Is very low impact

– Burns calories

– Measures your time, distance, calories, and pace

Rowing also offers mental benefits when added to your training. Because the Concept2 rowers that we use at CrossFit Breaux Bridge and CrossFit St. Landry have computer screens that display your pace, time, and distance/calories, you are held accountable for every stroke. For this reason, you learn to pace yourself and “empty the tank” when the time comes — which can make for some very mentally tough men and women!

There are a few common faults in rowing that could be preventing you from experiencing all of its wonderful benefits. Here are 3 faults that I see when coaching and some tips on how to fix them!


#1 Driving from your quads

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While it may seem beneficial to slide the seat as far forward as you can to get a long stroke, this position is mechanically disadvantageous for efficiency and muscle stamina. A better position would be to stop once the seat is 1-2 feet away from your heels. This “catch” position will allow for your hamstrings and gluteus muscles to initiate the drive into your next stroke. It’s important that these muscles are used predominantly—rather than your quads—because they can help you row harder for longer.

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#2 Not straightening your legs entirely

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This fault is very subtle but can cost you a lot of wasted time if you’re not aware of it. Many people have a strong, confident drive to start their stroke, but fail to finish through their knees. Be sure to squeeze your quads at the end of your drive so that no effort is lost in your pull.

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#3 Pulling the handle through your wrists

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Another subtle, yet detrimental, fault in rowing is to pull the handle through the wrist to make contact with the abdomen at the end of the stroke. If your goal is to complete as full of a stroke as you possibly can, that’s great! But you should do it by pulling completely through your elbows and upper back, not your wrists. The flexion of the wrist joint will cause the forearms to engage, which will eventually cause them to fatigue, which will then lead to slower, less forceful rowing. Be sure to keep your wrists flat and in a neutral position when finishing your pull.

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This list covers a few faults but is by no means extensive. If you struggle with rowing and could use more guidance or would just like to hone up on your skills with a few more tips, schedule a 30-minute skill session with me or one of our other qualified coaches so we can help you row-row-row your boat!



Straight up barbell cycling/conditioning is the name of the game today.

Before we get to the almighty “DT” let’s see the heaviest Hang power clean and push jerk you guys got. This will also give us an idea of what type of weights we should be using in the workout.

So this workout DT guys is intended to be done in under or right at 10 minutes. The best in the world get this done RX at about 7 or 8 minutes.

That is the time and stimulus we are shooting for!

RX does not mean you are good at CrossFit.
RX does not mean you are man or woman.

Not if we are not hitting intended stimuli for the workout of the day. Choose weights wisely and keep this workout under 15 minutes. If it takes you more than that, you probably went too heavy. If your wind “cardio” that holds you back but you are strong enough to do the weight….


and get your “cardio” better by moving efficiently and fast through this.

Tip of the day!

do 11 deadlifts, drop it.

Deadlift one more to make 12, then begin your hang cleans and if you can muster up all 9 go straight into your push jerks after.

Back to work.


Hang Power Clean+Push Jerk  (1 rep max)
Heaviest 1 rep of a hang power clean and push jerk
DT (Time)
5 Rounds for time:
12 Deadlifts, 155# / 105#
9 Hang Power Cleans, 155# / 105#
6 Push Jerks, 155# / 105#

In honor of USAF SSgt Timothy P. Davis, 28, who was killed on Feburary, 20 2009
To learn more about DT click here




Before we squat some weights today we are going to target our core. The part of our core that we will be targeting is our obliques. The obliques on either side not only help rotate the trunk, but they perform a few other vital functions. You have external obliques and internal obliques.  The external oblique is the largest muscle closest to the surface on your side.  Its main job is to pull the chest downwards and compress the abdominal cavity (bracing down when preform a squat).  The internal obliques, on the other hand, have two main jobs.  First, it counteracts the diaphragm (the muscle that contracts excessively when you hiccup) so that you can exhale. Second, it allows you to rotate and bend from your trunk (helps keep the spine safe).

Front Squats, what we need to focus on. 1. Maintaining our lumbar cure. 2. Keeping the weight in the heels, do this by pushing your hips back and down. 3. Our knees tracking over our toes and not letting them cave in so we can prevent knee problems. 4. Hip crease below top of the knee, remember the open is coming make sure that our reps count. 5. Push those elbows high to prevent the chest from dropping.

We want to go heavy today in our squats. When we get to our sets of just one rep if we hit a PR awesome but don’t think that you have to, but challenge yourself.  You won’t know if you don’t try!


Core Work
3 rds NFT
10 Windshield Wipers
30 sec Side Plank (R)
30 sec Side Plnak (L)
20 Wood Choppers (10R)(10L)
Front Squats (5-4-3-2-1-1)
Set ideas of 1 rep max:




With all this “Open” talk going on and everyone getting excited around the gyms and getting on their new teams let’s take on an old Classic open wod, 13.1.

If you’ve never done the Open before or just nervous a little because you remember how tough it usually gets, don’t be. It’s just another day, another workout, and if you’ve been giving everything you have in your gym wods then you’ll have no problem in the Open. Just have to do your very best and not be afraid to get a little uncomfortable.

I remember this being my first Open workout ever, it was interesting to say the least. I had never done that many snatches in a workout before and 40 burpees seemed like an eternity then.

Make sure on the snatches we are setting up every time and not just yanking the bar from the floor, it may seem like you’re moving fast and crushing it but you don’t want that lower back to tighten up on that second set of snatches because you weren’t using your hamstrings.

Burpees are a suck it up movement, if you get down you will get up…in the words of the great David Carron…

“You aint gone fail”

Back to work.


Metcon (AMRAP – Reps)
17 minute AMRAP

40 Burpees
30 Snatches 75/45
30 Burpees
30 Snatches 135/75
20 Burpees
30 Snatches 165/95
10 Burpees
AMRAP of Snatches 205/115

Scaled Version