Workout of the Day 8/23/17


Double under practice

Quick Review on last weeks points. Then Review 1. the importance of keeping elbows close. (There is a banded elbow drill for this if needed.) 2. The importance of listening to the rope — what it should sound like when it hits the ground and how you can use that to time your jump and adjust your speed.

The Drill to practice today is to take 1/2 of your personal best unbroken DU, and perform that number, rest 30 seconds, repeat. Continue that drill for 4 minutes. Scaled option is :30 on, :30 rest working on stringing together double under, for 4 minutes.

20 air squats
15 pull ups
10 power snatches 95/65 65/45

Workout of the Day 8/21/17

6x400m Run @ Goal pace
Rest 50% of run time between efforts (if it took you 2min to run, rest 1 minute before next interval.)

If you ran 1200m instead of the mile for your time trial, run 4x400m instead.
20 minute time cap.

Watch this video before class today if you can! Just 3 minutes long. Intro to Pose Running

We are working on improving our one mile run times. Last week we tested our 1 mile run. This week, we will be doing 400m intervals, at or below our goal pace, with short rests in between. To figure out your goal pace for a 400m, first decide what your new goal 1 mile time is. If you’re unsure, a 10-15 second improvement is a good place to start. Then, take that new goal time, and divide by four, to find the 400m pace you would need to maintain in order to hit that goal. This is the pace you will try to hit today across all your runs. If you have a watch/stopwatch/fitbit or something that you can use to time yourself, please bring it! We have some stopwatches that you can use if you don’t have one.


Back squat to parallel
When we reach the very bottom of our squat, it can be difficult to get “out of the hole” if we lose tension at the bottom. Practicing squats to parallel will help build strength and control.
5×3, same weight across all 3 sets
Choose a moderate loading, no more than 75%
Slight pause at parallel


1 Ring MU
5 Medball Clean 20/14

Member Stories: Courtney (AKA Corndog McGraw)

Courtney has been a member since February 2017. Since that time she has begun an amazing transformation, both in her body composition, and in her abilities in the gym. She is the perfect example of what happens when you are truly committed, not just to working out, but living a healthy lifestyle and not being afraid to confront weaknesses. Keep up the good work, Courtney!

Here’s what she had to say about her CrossFit journey so far:

Hi, my name is Courtney, resident nerd of Sabertooth. I am going to be entirely cliché and start my “Member Story” with a quote: “I hated every minute of training, but I said, ‘Don’t quit. Suffer now and live the rest of your life as a champion.’” – Muhammad Ali


Being completely honest, most days, I hate working out. I just want to sit at home watching Critical Role and eating copious amounts of pizza. Every morning starts off with me looking at the Workout of the Day and groaning as I pack my gym bag and get ready for work. Then I typically spend most of my day trying to convince myself to do one of two things: go to the gym, or be a lazy waffle and go lay on the couch. Going to the gym wins out more often than not, because I know as glorious as quality couch time may be, I will not get to where I want to be by staying in the cocoon of blankets and pillows.


This past winter I knew I needed to start fresh and really focus on myself after a rough 2016. I found a Groupon for CrossFit Sabertooth and thought, ‘it couldn’t hurt to try…’


Boy, was I wrong.


It did hurt to try. It did hurt to get to parallel in my squats, to double-hop just to jump rope, to try and hang on to the bar to get knees-to-chest (AKA somewhere in the air) in a workout. Nearly everything hurt, but then I noticed that for one hour a day in the gym, I could focus on nothing else than trying to breathe and get through a workout. I was out of my own head, and all my attention was just on my body. By the time a warm-up was over I would be sweating profusely, then there would be skill work that I would have to focus with all my might on to do correctly, and then there was the Workout of the Day (WOD), because we had not done enough already. (Insert side-eye at Crossfit here)


After my first week of foundations, I went home crying because I could not jump rope without hopping twice and I was still getting hung-up on it. Something so simple in my mind felt next to impossible physically. After my second week of foundations, I bought a jump rope to use at home because I hated sucking at it in the gym and I needed more time and practice with it. I would go on to have my dad building me a small box for box-jumps, get resistant bands for squat work, and finally bought a decent pair of running shoes.


I hate running, squatting, jumping rope, and just jumping in general. I am not good at any of those things, and I can barely walk in a straight line without falling on my best days. I would much rather just lift, do sit-ups, or row. I hate doing things that I suck at, as I think most of us do, because being terrible at something in front of anyone can give us the overwhelming sense of vulnerability. Fortunately at Sabertooth it is okay to suck at things because there are coaches there to correct you, and other people in the class there to cheer you on as you push through the suckage.


After my foundations and first couple weeks of class, I began wanting more from the gym and myself. I started personal training with Sarah (one of the coaches at Sabertooth), and logging my workouts, meals, and other health related things in a bullet journal. The more I tracked, the more small points of progress I could see in my journal as well as in the gym or at work/home. I began losing weight which was my initial goal of CrossFit and making gains with what I could lift. Tracking everything and seeing the results has made coming to Sabertooth addicting.

Screen Shot 2017-08-17 at 1.43.17 PM

The people at Sabertooth are the real reason why I keep coming back. I am weird (like, really weird) and tend to fall in a more cantankerous personality type than the average human. CrossFit has helped me find other weird people (and some normal people too) who engage in mutual suffering in efforts to better themselves. With different coaches, you get different perspectives and different things to focus on. You are never doing the same thing twice, so you are always learning new things about your body and what it is able to accomplish.


Everything about who we become in the gym is earned, not given. I’ll take the rope burns, the bumps, the bruises, and the ridiculous amount of sweat my body produces if it means I can do more, run faster, climb higher, and prove to myself that I am enough day in and day out. I am not where I want to be yet, and I do not know if I actually know where that even is anymore, I just know I want to be better, and Sabertooth helps with that in the workouts and in the community. I hate working out, but I love Crossfit.

Start your journey to become your best self! We are here and ready to help. Check out our Free Intro Class, every Saturday at 10am! 


Review jump form without rope and practice the form with high bounces.
Practice slowed down single unders with high bounces.
Try single – single – double or single – double repeats.
2 Minute double under test.
Athletes has options to use single – double format and just count the doubles.

With a partner
HS Walk 100 Ft
80 Cal Row
60 Burpees Over your partner while partner holds plank
40 Double Unders/Each Partner
20 Muscle Ups


Review WallBall technique:
-Elbows not splayed out
-Chest up
-Check squat depth and making sure you are sitting back in your squat and not letting the weight of the ball pull you forward.
-Timing of the throw and catch

2 Minute WallBall Test:
Max Wallballs in 2 Mins 20/14

5 Rounds

10 KB Snatches each arm 24/16
10 Goblet Hold Lunges 24/16

*Scaled may do 20 American Swings instead of Snatches