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Training Intent

– Strength: Week 1 of Box Squats. These should be smooth/fast. Make sure these are done by sitting back on the box then exploding up. Stance MUST BE WIDE to really get the most out of these. If it’s uncomfortable you can always go lighter.

– Metcon: Complete each set at 90-95% effort. Deadlifts should be challenging but capable of being done UB.

Wallballs should be done in 2 sets or less. 2:00 rest will ensure your performance does not fall off too much. By this point we’ve done several workouts with touch n go deadlifts so you should be getting comfortable.

Make sure you are NOT leaving your hips high and dropping your hips when the bar passes their knees to ensure you are using posterior chain and not just lower back.


Wide Stance Box Squat (8×3)
– Use 13-15″ Box.
– Ensure each set is done explosively +  sit back on the box.

8×3 @50-60% of back squat, every 60s.
Dead Ball

10 Deadlifts 185/125
20 Wallballs 20/14
Rest 2:00

– Masters & Teens: 155/105, 14/10
– Rx+: 225/155
– 20min time cap
Goal’s Gym
Deadlift (4×4)
Touch and Go
Metcon (No Measure)
3 x 15, GHD Back Extensions
(1 ct glute squeeze at top)

Accumulate 5:00 of X-Band Walks



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I’m seeing you guys moving so much better. Working smarter. Pushing through the buzzer. All good shit.

I’m also seeing you guys becoming more aware of yourselves. Aware of your abilities. Learning to ration your energy.

Glassman said “90% of CrossFit adaptations take  place between the ears.”

Thinking, planning, executing.

Maybe you never thought about it this way but these are ALL a part of fitness. Carry on.

Training Intent

– Metcon: 80% pace. Try to sustain same level of rate of burpee box jumps for all sets. These should not be maximal efforts, but pacing through and controlling breathing.


Aerobic Engine Builder
A 600m run may be subbed for the 50cal row at a coach’s discretion.
For time:

Row 50 Calories
21 Burpee Box Jumps (24, 20)
Row 50 Calories
15 Burpee Box Jumps
Row 50 Calories
9 Burpee Box Jumps
*20:00 Time Cap

Masters/Teens: 20/14
Rx+: 30/24

Goal’s Gym
Metcon (No Measure)
3 Rounds:
1a) Rear Foot Elevated Split Squat x 10 ea. Rest 30s

1b) Bent-over Rear Lateral Raises x 15. Rest 30s.

1c) Banded Hip Flexor Pulls x 25 ea. Rest 30s.


Workout Density


The potency of the CrossFit program is unrivaled. This is attributed in large part to the combining of the twin concepts of Intensity + Variety.


Intensity + Variety = Workout Density


We are mostly aware of the Variety within CrossFit. Walk into CrossFit Breaux Bridge or CrossFit St. Landry on any given day and you will be doing some type of workout made up of selections from the below list.

  1. High rep, medium rep, low rep
  2. Gymnastics, Cardio, Weightlifting
  3. Long, medium, short duration
  4. Pull, push, horizontal vertical, hinge, squat, rotate
  5. Heavy, medium, light
  6. For time, for reps
  7. Solo, partner
  8. Technical, basic
  9. Wallballs, DB’s KB’s, Jump ropes, Barbells, etc…

Workout Density = Quality


What happens when you train this way is a bigger bang for your buck. You get more for your time and effort. Efficiency. Results.

This leads to the concept of price and value. Price is how much it costs you. Value is what you get for that price. There is a misconception that the lower the price is, the greater the value. Unfortunately, value often declines at a faster rate than price.

It is way more expensive to pay $30 for something with a $10 value, than to pay $1,000 for something with $1,000 value.


“CrossFit is for people who understand this. Life is for people who understand this.”


I would rather do a workout that takes me to the limits of my ability and get my return in fitness and health for that effort, than spin my wheels for decades.

It’s harder. But it’s sooooo much better. And it’s really the only option. Everything else is smoke and mirrors.


Quality = Results


When you elevate the quality of your workouts. Elevate the density. You begin to see real results. You can do this in your life too. Start trimming the fat. Get rid of the excess. The things that aren’t serving you. Focus on quality in everything and watch what happens.

You don’t have to be rich. Just wise. Only do, buy, associate with those those things that make you and your life better and give you a full return for your efforts, and watch your life soar.


Come with us. 


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Training Intent

– Strength: These should be not be maximal. For those that do not have a max the weight should feel moderately heavy, but you should still able to demonstrate efficient technique. You should work ABOVE the desired weight for the Metcon today.

– Metcon: Deadlifts should be completed as close to UB as possible, but be moderately heavy. This workout is much like “Fran” and should be an all out sprint. This workout is quite demanding on grip so breaking pull-ups early will maximize your work output/putout/horse power/fitness.

Deadlift (Moderate double)
Touch n Go Deadlift: Work up to a moderate double. Rest 2-3:00.

– 80% of Current 1RM is the goal. This should NOT be maximal.
– This should take between 6-8 total sets.

Francine (Time)

15 Deadlifts 225/155
15 Pull-ups

RxPlus 255/175 and C2b
Masters & Teens: 185/125
8 min time cap
Goal’s Gym
Metcon (No Measure)
A. 3×20 Russian Twists (Rest 90s between sets)

B. 50-100 Banded Leg Curls

C. Reverse Hypers: 3 x 20. Rest 90