Workout of the Day 8/1/17

Tuesday 8/1/17

Rope climb technique review

For time:
21 thrusters. 75/55. 55/35
3 rope climbs
15 thrusters 95/65 65/45
2 rope climbs
9 thrusters 115/85. 85/55
1 rope climb

Your goal for the thrusters should be doing each round of thrusters in as few rounds as possible. Try to get through the rounds of thrusters in two sets or less!

The CrossFit Games — Why you should tune in, CrossFitter or not!

This week, thousands of CrossFit fans from all over the world are taking over Madison, Wisconsin to watch the top CF athletes compete in the CrossFit Games. Only 40 men, 40 women, and 40 teams make it to this level of competition, in addition to about a hundred teen and Masters (35+) athletes. If you’ve got friends, fellow gym members, or anyone you know who is really into CrossFit, you’ve probably heard them talking about the Games. If there’s one thing CrossFit HQ does better than just about any other organization, it’s getting the HYPE TRAIN rolling at full speed!

Maybe you do CrossFit, but you’ve never really cared much about the competitive aspect. Or maybe you’ve never done CrossFit before, and you’re just looking for something fun to watch this week until the next Game of Thrones episode comes out. Whoever you are, if you like watching sports at all, even just a little bit — the CrossFit Games is something you don’t want to miss! Here’s a few reasons why it’s so fun to watch.

These athletes have to be good at EVERYTHING to make it to this level. As Rory McKernan said, “You have no idea how good you have to be, to suck at the CrossFit Games.”  In other words, if you make it through all of the qualifying competitions and get the invite to Madison as one of the top 40 CrossFitters and you got dead last at the Games — you are still an unbelievable fitness ninja with a level of physical ability that most people can’t comprehend. The array of physical skills and athletic disciplines you need to be good at to make it to this level is staggering — Olympic Weightlifting, Powerlifting, running, rowing, gymnastics, strongman-style carrying, swimming, obstacle racing — the list is endless, because the premise of this sport is to be prepared for any scenario that comes your way. Imagine training for a decathlon, but you don’t know what the 10 events will be, or what order they’ll be in. If these guys and gals were high school athletes, they’d be that one person who played varsity in 7 different sports, while also being on the Honor Roll, starring in the school play, and playing the cello in the school orchestra.


This variety in the sport translates to lots of variety for spectators. Watching the Games is like watching the Olympics. When you turn it on, you never really know what random sport will be on. Curling? Track & Field? Bobsled? Great! It’s stuff you don’t get to watch normally. The biggest difference is, during the CrossFit Games, the same athletes are competing in all of the different events! Can you imagine Usain Bolt competing in the 100m dash, then heading over to the Fencing tourney, before jumping in the pool for the 400 Medley, and topping off his day with some archery? That’s what these athletes are doing. Multiple events every day for four days — a test of mental strength, as much as physical skills. Every event is different, but the top athletes will have to rise to the challenge and do well at whatever crazy test is thrown at them.

Since you are watching the same athletes competing over the course of the week, it doesn’t take long before you see their personalities shining through, and you suddenly have favorite athletes! Like most professional athletes or Olympians, these CrossFit Games athletes have an insane level of dedication. The amount of hours in the gym it takes to get this good is literally a full time job. Even if you put in the work, are incredibly gifted as an athlete, and have everything going for you — chances are, you still probably won’t make it to the Games. It’s that hard to do. Anytime the stakes are this high, there is bound to be drama and amazing stories that surfaces during the week. This makes the experience for spectators that much more fun.


Take a few minutes this week to watch the Games! You’ll be glad you did. All of the events are streamed online for free.

Click here for more info on viewing the Games





Workout of the Day 7/31/17

Monday 7/31/17

5 touch & go power cleans
Increase weight every 2 rounds, as long as you can hang onto the bar with good form!

10 air squats
5 burpees
1 power clean 185/125 135/95

The power clean weight should be on the heavier end, but it should be a weight you are confident you can hit while under fatigue, WITHOUT turning into a starfish!


15 Min of practice:
Weighted Goodmornings
1 Legged KB Deadlifts
*Sets of 6-10
*Focus of proper form and deep hammy stretches

With a partner
HS Walk 100 Ft
80 Cal Row
60 Goblet Squats 24/16 – while partner holds plank
40 Double Unders/Each Partner
20 Muscle Ups


Dallas 5
5 minutes of:
Then, 5 minutes of:
7 deadlifts, 155 lb.
7 box jumps, 24-in. box
Then, 5 minutes of:
Turkish get-ups, 40-lb. dumbbell
Then, 5 minutes of:
7 snatches, 75 lb.
7 push-ups
Then, 5 minutes of:
Rowing (calories)

*complete as many reps as possible. 1 minute rest between stations

I got last place in a CrossFit competition! And I’d do it again.

Why you should sign up for your first competition

Thinking about signing up for a CrossFit competition? It’s not just for elite athletes! CrossFitters of all ages and abilities can benefit from a competition. Even if you don’t think you have any chance of winning, it can still be a great experience!  I’ve been on the podium, and I’ve gotten last place. Each competition has given me valuable experiences, new friendships, and great memories.

Earlier this year, I competed in a local CrossFit competition and got dead last place in the Rx division. My teammates and I had a pretty good idea that this could happen going into it, but we signed up anyway. So we obviously regret doing it, right? Wouldn’t we have been better off signing up for a lower division? Aren’t we scarred for life and quitting forever?  Didn’t we get booed off the competition floor?


Nope. None of those things are true. It was the hardest competition I’ve ever done, but I don’t regret doing it for a second!

If you’re thinking about entering a competition that you feel like might be out of your league, or maybe even your first ever fitness competition, here’s a few pointers how to get the most out of the experience, and why I think you should sign up anyway!

  1. You will see what you are truly capable of. Personally, I don’t think it’s possible to find your true capabilities until you are put to a true test. You may think you know what your max output is; your highest gear. But until you’ve put yourself out there in some sort of competitive format, I can guarantee you probably haven’t come close to your true potential to perform. Every time I go to a competition, I see people achieving personal bests, doing things they have never done before. A tragic reality of human existence is that not many people truly test themselves; living their whole lives right in the sweet spot of their comfort zone. Not exactly happy, but not bad, either.  So many of us never reach our true potential because of our preference for comfort, and our own preconceived limitations.  If you put yourself out there and sign up , and give it your best — you can’t fail. Even if you get dead last — last place is not failure. Last place still puts you ahead of everyone else who thought about signing up, could have signed up, but didn’t.
  2. Never underestimate how awesome the CrossFit community is. I have been to dozens of competitions, as a competitor, a volunteer, and a spectator. Not once have I ever heard anyone say anything negative about one of the competitors who was struggling with a workout. One of the cliche sayings you hear in the CF community is “the athlete who finishes last, gets a louder cheer than the athlete who finishes first.” Nobody will think less of you for getting last place. Whenever we see someone who is out on the competition floor struggling to get that last pull up, or failing on a heavy barbell lift, we cheer louder and harder for them. They put themselves out there, knowing there would be a chance they could fail, which in itself earns respect and admiration. Some of my most memorable CrossFit moments are when all of the athletes who already finished the workout gather around the last athlete working, cheering them on and doing everything in their power to help that last person finish the workout. Listen to the crowd in this video as the last man on the floor tries to hit one of his last lifts. It happens at the CrossFit Games with the best in the world, and it happens at local competitions every weekend. I’ve been the one cheering, and I’ve been the last one working, and either way it was a worthwhile and memorable experience.
  3. It gives you something to train for — to help you push a little harder in your regular class workouts. If you’re at all like me, you like to have goals to work towards to help you stay motivated in your training. Signing up for a competition is facilitates this by giving you some specific things to train for. After the competition is over, I often find myself even more fired up! I can see where my weaknesses are in relation to other athletes in my skill bracket, and I feel excited and motivated to attack them to do better next time. The end result is I work harder, and have more fun doing it.
  4. If nothing else, you’ll get a great workout in! Competitions often allow us to program workouts, movements, and equipment choices that we don’t often get to do in regular classes. Regardless of how competitive you are (or are not), competitions are great for building up new and novel workout experiences. When is the last time you did three or four workouts in a day? Maybe never! It’s amazing to see what your body is capable of, when you give it a chance.

While not everyone has the desire to compete, these events have a lot of value to offer, even to more “casual” CrossFit athletes. If you’re on the fence, a partner or team competition is a great place to start! Grab a buddy and do some Googling, and I bet you’ll find a competition near you in about two minutes. It’s worth it!

— Chris Lomen, coach at CrossFit Sabertooth


Clean Practice 15 Min
Work up to medium-heavy
Sets of 1
Focus on Technique

With a Partner
300 Wall Ball for time 20/14
*One works at a time
*Resting partner is on opposite wall.
*Must run back and tag to switch
*Scale to less reps (200) or less weight as needed