29 AUGUST 2017 AJ

Today’s workout is in loving memory of Tamika’s son, Antonio “AJ” Kohl Alexander.

We dedicate this workout to that sweet little boy.

3 Rounds, because he was 3 years old.
Born on 8/22/13.
Died on 8/29/16.

Rest in Peace, AJ.

AJ (Time)
3 Rounds for time

-8 Burpee Pullups
-22 Wall Balls 20/14
-13 Box Jump Overs with the Ball 24/20
-8 Wall Walks
-29 Double Unders
-16 KB Swings 53/35


Why Every Day Shouldn’t be a MAX Day!


Author: Bambi Panagiotis


Probably the best “P”(ersonal) “R”(ecord) celebration I ever saw was Hunner Huval’s recent snatch. Along with the jumping and hollering, he took off running ……. ran out of the garage door at CrossFit Breaux Bridge and in through the front door.  IT. WAS. AWESOME!

But not every day is a P.R. day. Not every day ‘should’ be a P.R. day or an attempt at one.  That’s not how it works.  Sorry guys and gals!  It takes a lot of lifts at lesser weights to get there.

Ever wonder why we train percentages?

First, when the goal is to develop maximal strength it’s essential to lift maximal or near maximal weights. While this doesn’t necessarily mean 100% of our 1Rep Max, it does mean that some portion of our training must include lifting loads at or above 90% 1RM.

Second, we must understand the importance of speed in relation to maximal strength. If we aren’t capable of accelerating quickly, then strength will be negatively affected.

Take, for example, the equation for force:

Force (F) = Mass (M) x Acceleration (A).

Greater acceleration leads to greater force, which leads to heavier weights being lifted. To train for improved speed one must use light(er) weights with the goal of moving them as quickly as possible. Generally, this requires some portion of our training to include lifting loads between 50% – 65% 1RM.  That’s why we program sets like Wide Stance Box Squats – 8 x 3 @ 60-65% 1RM.

As you can see, to optimally train for maximal strength we can’t just focus on lifting heavy.  We must also focus on lifting quickly.

Incorporating a wide variety of percentages with the consistent goal of moving weights as explosively as possible will lead to the best strength outcomes.  And who don’t want that?



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Training Intent

– Strength: Hang Power Snatches should be a moderate load for those comfortable with the movement. For those that are not, make sure you work technique with light loads.

– Metcon: Try to complete KB swings and Push Presses in as few sets as possible. Advanced athletes should shoot for unbroken sets, and intermediate athletes should shoot for unbroken on KB swings but 2 sets for push press. Recover on your burpees by getting a full-exhale on the floor.

Hang Power Snatch (from below the knee) (5×3)
This movements starts by deadlifting weight off the floor to standing, then lowering the weight below knee and setting up there for a 1 count

Hang Power Snatch below Knee: 5 x 3 @70%. Rest 90s.
For Time

KB Swings (53, 35)
Push Press (135, 95)

Masters & Teens: 115/75
10 minute time cap
Goal’s Gym
Metcon (No Measure)
50 Banded Pull-aparts behind the neck
50 Bent-over rear lateral raises (light)



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Training Intent

– Metcon: Each set should get slightly faster and this will come from starting slow on the rower and pushing slightly harder each round. You should only spend 60-90s on Double Unders otherwise you’ll need to scale volume.

– Finisher: Complete exercises post-metcon. This should not take longer than 10:00

Every 7:00 x 3 Sets:

Row 750 Meters
75 Double Unders
50 Abmat Sit-ups

– Record reps per set
– Every 50m = 1 rep so 750m is worth 15 reps
Metcon (No Measure)
3 Sets of:
20 DB Walking Lunges
20 Russian Twists w. a plate
10 each arm Arm Single Arm DB Push Press

*Rest 60s between movements



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Training Intent

– Strength: We are performing 2 weeks of Box Squats this cycle in addition to submaximal work. All sets need to be explosive and should be same set-up as last month. You should be able to go 5-10# heavier than last month, but this should not sacrifice bar speed.

– Metcon: This workout should be an all-out sprint. Thrusters need to be light and able to be done in big sets.

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

8 x 3 @60%, every 60s.
*We will performing this again on Week 4.
For Time:

Thrusters 95/65

10min time cap
Goal’s Gym
Metcon (No Measure)
Accumulate 100 Banded Pull-throughs + 50 KB Side Bends each side