We will spend some time today getting those shoulders and hips mobilized. Having tight hips or shoulders could be the reason that we are able to complete a rep or not. Having tight hips or shoulders could be a setup for injury.

Spend the time that is allotted to really get the shoulders and hips mobile and ready for today, as well as tomorrow.

Let’s get heavy with a thruster today. We haven’t seen thrusters in the open yet this year, so today we get to prepare for them.

This is the last week for the open. We have gone through 4 weeks of this already and have seen some Pr’s and watched people do things  that they thought they couldn’t do. Give this one, like you did for the others, everything that you have.

Tonight at Thursday Night Throwdown we have a great showcase of athletes. Chase, L.J., Hunner, Forest, Ashley, and Mitch.


Mobility CrossFit St. Landry
20 min on Hips and Shoulders
Thruster (1 Rep Max)
-Taken from rack
-No more than two failed attempts




Shoutout to everyone who rocked some wild socks yesterday!!

Hold yourself steady today in the gymnastics portion of your workout, teaching your body the correct positioning in these holds will only help you during wods that involve handstand pushups, pull-ups, toes to bar etc.

It’s hard to expect your body to just magically get into a position if you’ve never trained it to be there before 🙂

Handstand hold we are pressing constantly into the floor with a braced ribcage and squeezing the gluteus. Everything in the midline must be tight or else you’ll look like a slinky trying to hold yourself up on the wall. Squeeze those legs tight too!!

L-Sit is a very tough position to get into, let alone hold for 30 seconds, scale it to slightly flexed knees if you have to but don’t cross the feet.

Attacking your core today with the Metcon as well, sit ups into KB swings then Goblet Squats. Just like at the top of a deadlift, when you’re overhead with the KB we want the shoulders n line with the hips, knees and ankles. This means you are stacked up with no hyperextension (sticking your butt out)

Stay tight, get right, don’t let the bad food bite.

Yeah i’m funny.


3 rounds not for time

-Nose to wall Handstand Hold 30 seconds
-Accumulate 30 seconds of L sit hold

Metcon (Time)
5 rounds for time

20 Ab mat situps
15 KB Swings 53/35
10 Goblet Squats 53/35

rx+ 70/53




How do I get better at ______?

We hear this often. And the answer, most of the time  is the same, Practice.

Double Unders for example, are the death to some of us and we will leave the gym with more whelps than sweat. Some people will even skip days that have DU, running, burpees, or whatever  is troublesome to them. But, I guarantee  that by skipping those days you will never get better at those things that you hate.

There are plenty of resources available to help you get movements that are challenging to you. First off, don’t skip on the days that have those movements that bother you. Second, you have some pretty knowledgeable coaches that can guide you through steps and progressions of attaining that movement. There is also open gym on Saturdays that can give you time to focus on a particular movement.

Basically,  don’t skip because something is hard or you can’t do that movement. There is no double under fairy that sprinkles fairy dust on you while you are sleeping. Put in the work.

Single Dumbbell shoulder to overhead will require us to really be stable through the core. If we let the weight get away from us and fall out of that frontal plane then the rep will most likely be missed. When completing the rep the arm, hips, and legs are fully locked out. Use your hips to get the weight from your shoulders to over your head. Keeping the weight in the heels, with the shoulders and hips stacked on top of them.

Go fast today!


Shoulder Press (3-3-3-3)
60% 0f 1RM Across
Metcon (AMRAP – Rounds and Reps)
16 min AMRAP

15 Double Unders
8 DB Shoulder-2-Overhead (Right Arm) 50/35
15 Double Unders
8DB Shoulder-2-Overhead (Left Arm) 50/35
10 Burpees

Masters(55+)/Teens 35/20




A good Hero workout to start the week may not be such a bad thing.

You know if you can get through Monday you’ll get through the rest of the week at work or at school. Well the same applies in the gym, get through today and the rest will follow but step one is today!

Here’s a an idea for pacing purposes today because we all know how brutal Hero Wods can’t get. Do your first round at your second round pace….

What i mean is try to make you first and second round identical! That may mean you’ll have to break up reps sooner than you feel like you need to.

But….you may last longer in the workout and not hit that redline as soon as you would if you went all out the first round.

Don’t get me wrong there are some workout you have to gas out the gate but this is not the one.

12+10+8 equals 30.

A little easier on you mentally to do descending reps instead of the classic 10-10-10 which is never a bad idea but for those of you who like the think “downhill” try this rep scheme if you haven’t before!

Back to work.


Badger (Time)
Three Rounds for time of:
30 ‘Squat’ Cleans, 95#
30 Pull-ups
Run 800 meters

In honor of Navy Chief Petty Officer Mark Carter, 27, of Virginia Beach, VA who was killed in Iraq 11 December 2007.
To learn more about Badger click here
65# girls RX




Today we get to spend some time getting the shoulders loosened up a bit. Our shoulders got taxed a little this week and we need to make sure that they are ready for the Open wod this week.

When mobilizing the shoulders you can use more than just the bands. Using a ball, foam roller, or even the bar. When using either the lacrosse ball or the bar bell, they help in getting deep into the muscle and break up the  myofascial tissue. No, it doesn’t feel good or comfortable, but it is highly effective. Not only does it help relieve some soreness, but also increases range of motion.

When we are rowing today think about how you are moving. Your setup should resemble doing a deadlift. As we start the drive, our heels are on the pad using the legs to initiate the work, next the hips come into play by opening, followed by pulling the handle into the top of the stomach. On the return just repeat the steps that you did, start with pushing the handle back first, the hips, and lastly the legs. Keep the chain in a straight line as possible.

If you would like to read some more about rowing tips, check out coach Alex’s blog http://crossfitbreauxbridge.com/common-rowing-faults-and-how-to-correct-them/

17.4 is here and so is another Thursday Night Throwdown at CFBB. this week we have Brooke, Colin, Hunner, Halli, Dustin, and Logan H. There are only two more weeks of this and y’all are doing great, stay motivated, and keep pushing.


10 min of some Shoulder Mobility.
Smash and roll to help loosen up the shoulders.
5: 500m Row (Time)
Max Effort 500m Row

5 sets of 500 m row. Inbetween each set you will rest 3 min.