CFBB 0630


Training Intent

– Strength: Final week of Box Front Squats. Even though the weights are 10% heavier from when we started this cycle the speed should still be on point.

– Metcon: Start slow and try to maintain. This workout will get incredibly hard on the lungs after the first few rounds.

Squat cleans should be completed as fast singles out of the gate. As always, people need to watch their pacing as both movements will inhibit their ability to augment their breathing.

Adv athletes shoot for 60+ reps.

Box Front Squat (4-4-4-4-4)

Rest 60 sec between

Power Clean (2-2-2-2-2)

Rest 90sec

AMRAP 8 of ascending reps:

2 Burpee Box Jumps (24, 20)
2 Squat Cleans (135, 95)
4 Burpee Box Jumps
4 Squat Cleans
6 Burpee Box Jumps
6 Squat Cleans

And so on adding 2 reps each round.

Score = total reps completed

Masters/Teens: (115, 75)
RxPlus 155/105

Goal’s Gym
Banded Reverse Hypers: 2 x 25
50 banded leg curls each leg


On Staying Hydrated



It’s summertime in the South. You know what that means… Temperatures above 90 degrees and humidity greater than 90%. This combination does not bode well for staying hydrated as it increases your sweat production, thereby decreasing your water and electrolyte levels.

Mosts ‘go-to’ rehydration drink is an unmentionable sports drink (or two) that rhymes with masquerade. These drinks contain electrolytes. That is true. But they also contain high amounts of sugar (~23g in a 12oz bottle) and artificial ingredients.

It’s a shame that we have been fed the lie that we need a particular drink to supplement our electrolyte intake.

The truth is that you can replenish your reserves in a much more nutritious, and much less damaging way. Here’s how:

  1. Drink enough water. The general rule is to drink at least 8 cups (as in a measuring cup – 8oz) per day. We like to keep it simple — drink water when you’re thirsty. That should do the trick.
  2. Eat whole foods high in electrolytes. This part is not difficult with a primarily plant-based diet (which Paleo is). Some foods high in potassium include bananas, dates, raisins, coconut, avocado, and spinach.
  3. Do not restrict salt intake. Salt (sodium + chloride) helps to retain fluid to keep us hydrated and is the one most depleted from sweating (and why your dog likes to lick your skin after a WOD…Salty!)

With knowledge comes power. In this case, it’s the power to decide against a sugar-laden beverage and opt for life-giving resources, instead.

Cheers to making better choices!


CFBB 0628


Push Press (3RM)

15 min to work up to a challenging set of 3. Rest 2:00 between

– Adv: Work up to 85-90% for a triple.

– Beginners: 6 x 4-5 adding weight if form permits.


For time:

KBS (53, 35)
Walking Lunges (BW)
Abmat Sit-ups
Double Unders

Masters/teens (44/25)

RxPlus: 50-40-30-20-10

Goal’s Gym
One Arm DB Row (15-15-15)
Banded Pushdown (12-12-12)




Training Intent

– Metcon: This workout will get incredibly challenging after the first 10:00 has elapsed. Like most of the EMOMs we do, don’t give in to the mental side! HOLD FAST!

Pick a sustainable pace and keep it.

You should have roughly 20s of rest.

If you find you have over estimated in the middle of the EMOM skip a round and reboot!

Lacrosse Ball Wing Bone Mobility
Aerobic Engine Builder
Metcon (AMRAP – Rounds)
EMOM 20:

ODD Minutes: 10/8 Calorie Row
EVEN Minutes: 10 Burpees

Rx+:(12/10 Calorie Row) (12 Burpees)

Scale #1: (8/6 cal row) (8 burpees)
Scale #2: (6/4 cal row) (6 burpees)

*Score is rounds completed with the same reps you started with

Goal’s Gym
3 Rounds of:

10 Supinated Grip BB Rows (Rest 30s)
20s L-Sit  (Rest 30s.)
10 Floor press (Rest 30s)



Distance Til Empty

Screen Shot 2017-06-15 at 7.25.55 AM

Alex and I were on our way home from Colorado.

We were in our new Mazda which has one of those cool features where the vehicle actually tells you how many miles you can go before your run out of gas.

Because I despise driving exceptionally long distances in a straight line, we found ourselves on a really long, really dark highway at 4am with 72 miles left in the tank.

I started keeping an eye out for a place to fill up.

62 miles til empty.

52 miles til empty.

42 miles til empty.

32 miles til empty.

22 miles til empty.

“Alex! Wake Up! Find the nearest gas station on your phone!”


“The nearest gas station is in 30 miles……….”


I immediately go into full efficiency mode. 6th gear. Speed up on the downhill to gain momentum to let off the gas on the uphill. We did 10 miles AFTER the car said we had zero left.

And we made it.
The distance ’til empty meter was wrong. It failed to account for my understanding of physics, and my will to succeed.
Your “distance til empty” meter is wrong too. Ignore it.


When you’re hot. When you’re tired. When you feel like your tank is empty and you can’t do another burpee, you got at least 10 miles left…
The Navy Seals call it the 40% Rule. Check it out here.