WORKOUTS

07/25/14

Rogue Sunflower ate your deadlift cycle and she doesn't care. Strength 4 Rounds: 2 Deadlifts @ 85% Rest remainder of the minute THEN at the minute mark you have 3 min to complete: ME Unbroken HSPUs 20 DUs *Rest 1…
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07/23/14

Strength 1) Back Squat: 1x8 @ 70%, rest 2 min 1x8 @ 75%, rest 2 min 1x8 @ 80% 2) Front Squat: 1x5 @ 65%, rest 2 min 1x5 @ 70%, rest 2 min 1x5 @ 70% Conditioning EMOM 12 Min…
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07/22/14

Strength 15 min to find your heaviest Push Press + Push Jerk + Split Jerk combination Skill 10 Min to work on Gymnastics Skill(s) of your choice Conditioning 30 reps for time of: Clean and Jerk (135/95) Notes: Compare conditioning…
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07/21/14

Strength Back Squat: 1x8 @ 65%, rest 2 min 1x6 @ 70%, rest 2 min 1x6 @ 75%, rest 2 min 1x6 @ 80% Note: Remember to base your numbers off of 90% of your 1RM Conditioning 3 Rounds: Run…
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07/19/14

Strength 20 min to work up to your heaviest C&J for the day.  This does not mean you have to go for a 1RM attempt.  If you feel good, and the lift feels good, go for it.  If not, just…
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07/18/14

Strength EMOM 10 minutes: Even Minutes (starting with :00):  3 Deadlifts at 80% - Drop each Deadlift from the top.  These are not touch and go. Odd Minutes: 3 High Box Jumps Conditioning 2 Rounds: 20 Burpees 20 Pullups *10 min…
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07/16/14

DU Pain Faces Part I Strength 1) Back Squat: 1x8 @ 65%, rest 2 min 1x8 @ 70%, rest 2 min 1x8 @ 75% 2) Front Squat: 1x5 @ 60%, rest 2 min 1x5 @ 65%, rest 2 min 2x5…
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07/15/14

Strength Push Press: 5x5 @ 70%, with 2 min rest Conditioning Every 3 Minutes for 15 min: 5 Power Snatches 5 Box Jumps Overs (30/24) 30 Double Unders Notes: Power Snatches should be completed with perfect and fast technique.  Work…
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07/14/14

Strength cycle begins today!  We'll be doing Hatch again and I'm so excited about it.  Last June, July, and August we did Hath and we had some very big PRs as a result of this cycle.  We will do Back…
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07/12/14

Strength 20 min to work up to your heaviest snatch of the day.  If you feel good, go for it.  If not, work technique. Conditioning 20 Power Cleans (115/75) Run 400 15 Power Cleans (135/95) Run 400 10 Power Cleans…
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07/11/14

No pics from the gym for today, but I found these special gifts for you... (You can click on the pic for a bigger view.) And this... And this... And then this... Strength Bench Press: 15 min to work up…
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07/09/14

Strength 1) Every 20 seconds for 4 minutes: 1 Snatch (full) @ 75% - Rest 3 minutes - 2) Every 60 seconds for 8 minutes: 1 Snatch (full) @ 85% Conditioning 21-15-9 Deadlifts (225/155) HSPUs *Compare conditioning to 04/04/14 and…
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07/08/14

Strength 1) 7X2 Push Press – heaviest possible, rest exactly 60 sec. Conditioning 3 Rounds: 300m Shuttle (100m x 3) 20 Front Rack Walking Lunges (95/65) 50 Double Unders Midline/Stability 1 Leg/1 Arm Kettlebell RDL – 3 x 6 (ea.…
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07/07/14

Strength 1) EMOM for 7 minutes: 2 (touch and go) Power Cleans + 1 Push Jerk @ 70% 2) Back Squat 5X3 with a 2 second pause at the bottom @ AHAP w/out failure - Rest 2 min *NOTES: Back Squat– Quick descent,…
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07/05/14

Strength 15 minutes to establish a 1rm Hang Clean Conditioning Teams of Two 4 total rounds (2 rounds each partner) Partner A: Row 500 Run 400 Partner B: AMRAP: 5 Box Jumps (30/24) 10 Wallballs (20/14) 15 KBS (24/16 kg)
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07/04/14

Happy 4th of July! Be safe, everyone! Strength 15 minutes to establish a 1rm Hang Snatch Conditioning 100 Burpees 10 Snatches (full) @ 100/85% of BW (100% men – 85% women)
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07/01/14

Strength EMOM for 5 min: 2 Power Snatch @ 75% Skill 1o min to work on gymnastics skill of your choice Conditioning AMRAP 15 Min: Run 200 10 Burpees 15 Toes to Bar
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06/30/14

Test Week Continues... Strength 30 min to establish a Front Squat 1RM Conditioning 6 Min AMRAP: 2 CTB Pull-ups 2 Thrusters (135/95) 4 CTB Pull-ups 4 Thrusters (135/95) 6 CTB Pull-ups 6 Thrusters (135/95) 8 CTB Pull-ups 8 Thrusters (135/95)…
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06/27/14

Time to channel your inner Klokov today, playas!  And in case any of you have wondered what the poster is about that's in my office... it's of this squat. Test Week! Strength Establish a Clean and Jerk 1RM Conditioning KB…
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06/26/14

REST DAY! Holy moly.  You guys have KILLED it this week.  Please go kill it at resting now.  Clean and Jerk 1RM is Friday!
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06/25/14

Test Week! Strength Establish a 1RM Snatch Conditioning 5oo m Row for Time Notes:  Be smart about your snatch attempts.  You cannot make 15# and 20# jumps when the weight starts to get heavy in the snatch like you can…
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06/24/14

Test Week! Strength 20 min to establish a 1RM Push Press Conditioning For time: Run 800m (Big Loop) Immediately followed by, 3 Rounds: 15 Thrusters  (95/65) 30 Double-Unders
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06/23/14

Shout out to Alex and Kam for competing in their first ever competition this last weekend at the Firestarter Challenge at Triangle CrossFit!  And a huge congrats to Kam for taking home 1st place!  Great job you two!  We're all…
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06/21/14

Strength 20 min to work on Clean and Jerk technique.  Work your weak area(s). This will not be heavy. Use your time wisely. Conditioning In Teams of 2: 75 Double Unders 75 Push-Ups 75 Pistols 75 KB Snatch (24/16kg) 75 Double…
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06/20/14

Look at the two pics below.  Now, DO THAT. Strength 20 minutes  to work on Snatch technique. Work your weakest area(s).  Examples include: First pull (ground to bottom of knee), transition (knee to hip), keeping your arms straight, pulling the…
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06/18/14

So, my phone isn't sending pic texts for some reason.  No picture for today.  Womp.  :( Strength EMOM for 8 min: 1 Power Snatch @ 70% rest 2 min EMOM for 8 min: 1 Power Clean @ 70% Conditioning Run…
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06/17/14

Strength Take 15 min to find your 3RM Snatch Grip Behind the Neck Push Press Skill Ten minutes to work on gymnastics skill of your choice Conditioning AMRAP 10 min 5 Pull-ups 10 Push-ups 15 Air Squats *Compare conditioning to…
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06/16/14

De-Load Week! Strength Back Squat: 3x3 @ 80%, rest 90 sec Conditioning AMRAP 3 min: 10 Ground to Overhead (95/65) 30 Double Unders Rest 3 Min AMRAP 3 Min: 10 Deadlifts (165/105) 10 ABMAT Sit-ups Rest 3 Min AMRAP 3…
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06/14/14

Strength 20 min to work up to 95% of your Clean and Jerk Conditioning 4 Rounds: 400m Run 30 KB Snatch (24/16kb) 20 Box Jumps (24/20in) 10 TTB  
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06/13/14

Strength 1) Snatch: 1 @ 85%, rest 90 sec 1 @ 85%, rest 90 sec 1 @ 85%, rest 90 se 1 @ 80% 2)Back Squat: 2x4 @ 87%, rest 2-3 min Conditioning AMRAP Burpee Pull-ups in 10 Min
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06/11/14

Strength Clean and Jerk: 1 @ 80%, rest 90 sec 1 @ 85%, rest 90 sec 1 @ 85%, rest 90 sec 1 @ 85%, rest 90 sec 1 @ 80% Conditioning EMOM 20: ODD - 30 seconds ME Russian…
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06/10/14

Strength Push Press: 3x3 @ 90%, rest 2 min Skill 10 min to work on gymnastic skill of your choice Conditioning AMRAP 15 min: 9 HSPU 21 Power Cleans (135/95) 35 Double-Unders
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06/09/14

Strength Back Squat: 4x2 @ 90%, rest 2-3 Conditioning 7 Rounds: 4 Deadlifts @ 100% of clean 6 Ring Dips 100 M Run Cashout 4 x ME Chin Ups        
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06/07/14

Strength Take 15 min to build up to 85% of your snatch Conditioning Partner workout: Deck of Cards Time: 20 min Hearts = Wall Balls (20/14) Diamonds = Pullups Clubs = KB Swings (52/35) Spades = OVH Walking Lunges (45/25)…
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06/06/14

Strength 1) Clean and Jerk: Take 15 minutes to build up to 85% of your Clean and Jerk 2) Back Squat: 2x4 @ 77%, rest 2 min b/w sets Conditioning 3 Rounds: Run 400 Meters 15 Box Jump-Overs (24″/20″) 10…
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06/04/14

Strength 1) Hang (from knee) Snatch High-Pull: 3x4 @ 60%, rest 90 sec 2) Good Morning: 3x3  @ 30% (% of Back Squat), rest 90 sec Conditioning 3 Rounds: 6 Shoulder to Overhead (155/110#) 10 Power Cleans (155/110#) 24 Split Jumps…
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06/03/14

Strength Snatch Balance 3x4 @ 70%, rest 2 min b/w sets Skill Spend 10 minutes working on gymnastic skill of our choice Conditioning AMRAP 10 10 Push-ups (No Hand Release) 5 Chest to Bar Pull-ups 5 Toes to Bar  …
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06/02/14

Strength 1) Clean Pull 3x3 @ 80%, rest 2 min 2) Back Squat 3x3 @ 80%, rest 2 min 2x2 @ 80%, rest 2 min Note: Back Squats aren't a typo.  :) Conditioning For max reps/meters: 4 minutes of Rowing…
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05/31/14

Strength Snatch: 1 @ 80%, rest 90 sec 1 @ 83%, rest 90 sec 1 @ 86%, rest 2 min 1 @ 88%, rest 2 min 1 @ 88%, rest 2 min 1 @ 90% Conditioning In teams of 2:…
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05/30/14

Strength 1) Clean and Jerk: 2x2 @ 80%, rest 2 min 1 @ 85%, rest 2 min 1 @ 85%, rest 2 min 1 @ 85% 2) Back Squat: 2x2 @ 85%, rest 2-2 min 2x2 @ 87, rest 2-3…
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05/28/14

Strength 1) Snatch: 2x2 @ 80%, rest 2 min b/w sets 1 @ 85%, rest 2 min 1 @ 85%, rest 2 min 1 @ 85% 2) Good Morning: 3x6 @ 32% (of back squat), rest 90 sec b/w sets…
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05/27/14

Strength 12 min to establish a 3RM Behind the Neck Push Press Skill 10 minutes to work on gymnastics skill of our choice: Options include, but not limited to, Muscle Ups, Rope Climbs, Pistols, Handstand Holds, Handstand Walks Conditioning 3…
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05/26/14

For love of country they accepted death. ~ James A. Garfield Strength Back Squat: 2x3 @ 87%, rest 2 min 2x2 @ 90%, rest 2-3 min Conditioning 5 Rounds: 12 Deadlift (155/105) 9 Hang Power Cleans (155/105) 6 Push Jerks (155/105)…
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05/24/14

Remember, Monday we will only have 10:00 and 11:00 classes!  :) Strength Clean and Jerk: 1 @ 80%, rest 90 sec 1 @ 83%, rest 90 sec 1 @ 85%, rest 2 min 1 @ 87%, rest 2 min 1…
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05/23/14

Strength 1) Snatch 2x2 @ 75%, rest 90 sec b/w sets 3x2 @ 80%, rest 90 sec  b/w sets 2) Back Squat 3x5 @ 85%, rest 2-3 min b/w set Conditioning Death By 10 Meter Sprints Min 1 = 1…
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05/21/14

Strength Clean and Jerk: 2x2 @ 75%, rest 2 min 3x2 @ 89%, rest 2 min Conditioning Run 800m 50 KBS (24kg/16kg) 12 Push-ups Run 400m 40 KBS (24kg/16kg) 12 Push-ups Run 200 30 KBS (24kg/16kg) 12 Push-ups
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05/20/14

Strength 1) Snatch Balance 3x3 @ 78%, rest 90 sec 2x2 @ 82%, rest 90 sec 2) Push Press 3x4 @ 85%, rest 2 min Conditioning 3 Rounds: 10 Power Cleans (155/105) 15 Burpees    
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05/19/14

Strength 1) Clean Pull: 5x5 @ 80% (of clean), rest 2 min b/w each set NOTES: You may use lifting straps.  These are not high pulls. 2) Back Squat: 3x5 @ 88%, rest 2-3 min b/w each set Conditioning AMRAP…
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05/17/14

Strength Snatch 1 @ 65%, rest 60 sec 1 @ 70%, rest 90 sec 1 @ 80%, rest 90 sec 2 @ 75%, rest 90 b/w lifts Conditioning AMRAP 20 min: Team Workout: Parter A - Run 400m Partner B…
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05/16/14

A little bit of fun news!  I'm now a HYLETE athlete and anytime you use the code CPTGKVFI4 you will get 20% off of your purchase! Strength 1) Clean and Jerk: 2 @ 70%, rest 9 sec b/w each lift 2…
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05/14/14

Strength 1) Snatch: 2 @ 70%, rest 90 sec 2 @ 75%, rest 90 3 @ 80%, rest 2 min 2) Good Morning: 3x5 @ 28% (of back squat), rest 90 sec Conditioning AMRAP 15: 10 Push-Ups 15 Box Jumps…
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05/13/14

Strength Jerk: 2x3 @ 82%, Rest 2 min 3x2 @ 85%, Rest 2 min Conditioning 3 Rounds: Run 400m 50 Double-Unders 25 Thrusters (45/35)
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05/12/14

Found this little guy by the woods behind the gym on Sunday.  He was so cute! Strength Back Squat: 2x3 @ 75%, rest 2 min 3x3 @ 80%, rest 2 min Conditioning 5 Rounds: :30 ME Weighted 20″ Box Step-ups…
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05/10/14

Strength Clean and Jerk: 2 @ 75%, rest 90 sec 1 @ 80%, rest 2 min 2 @ 85%, rest 2 min Conditioning 3 Rounds: Run 400 21 KBS (52/35) 12 Pull-ups *Compare conditioning to 2/17 and 8/05 Midline Pallof…
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05/09/14

Strength 1) 2- Position Snatch 3 @ 78%, rest 90 sec 2 @ 80%, rest 90 sec NOTE: The 2- Position Clean = Clean from the floor and then immediately clean from the hip 2)  Back Squat 3x3 @ 85%,…
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05/07/14

Strength 1) 2- Position Clean 3 @ 78%, rest 90 sec 2 @ 80%, rest 90 sec NOTE: The 2- Position Clean = Clean from the floor and then immediately clean from the knee 2)  Clean Deadlift: 5x4 @ 108% (of…
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05/06/15

Strength 1) Snatch Balance: 2x3 @ 75%, rest 90 sec 3x3 @ 80%, rest 90 sec 2) 4 x ME UB Strict Pull-ups, rest 90 sec Conditioning 3 Rounds: 50 Double Unders 12 Pistols (Alternating)
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05/05/14

Strength Back Squats: 5x4 @ 86%, rest 2-3 min Conditioning 21-15-9-3 of: HSPU Front Squats (135/95) Bar Facing Burpees *Front Squats are NOT done from the rack. The bar starts on the floor and must be cleaned to the front…
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05/03/14

  Strength Snatch: 2 @ 75%, rest 90 sec 1 @ 80%, rest 90 sec 1 @ 70%, rest 90 sec 1 @ 75%, rest 90 sec 1 @ 80% Conditioning In teams of 2: AMRAP 15 min of 9…
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05/02/14

Strength 1) In 15 min work up to… 5 sets of  Two-Position Cleans @ 78% NOTE: 1 Set = 1 Clean from ground and 1 Clean from knee 2) In 20 minutes complete… Back Squat: 2x4 @ 80% 3x3 @ 85%…
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04/30/14

Strength Clean Pull: 5 x 4 @ 98%, rest 2-3 min b/w sets Conditioning 3 Rounds: 30 Split Jumps 10 HSPU 10 Hang Power Cleans (155/105)  
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04/29/14

Strength 1) BTN Snatch Grip Push Press: 3x5 @ AHAP, rest 2 min 2) Good Morning: 3x6 @ 30% (of Back Squat), rest 90 sec Conditioning 7 min of ME Burpee Muscle Ups      
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04/28/14

Strength Back Squat: 2x5 @ 80%, rest 2 min 3x4 @ 85%, rest 2 min Conditioning EMOM 10 min Even: Perform 1 Power Snatch + 1 Snatch @ 78% Odd: Perform 5 Front Squats with same weight NOTES: Front Squats…
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04/26/14

Strength Clean and Jerk: 1 @ 75%, rest 90 sec 1 @ 80%, rest 2 min 1 @ 85%, rest 2 min 1 @ 90% Conditioning 10  x 100 m sprints NOTE: We will head up the hill to the…
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04/25/14

Shirts, tanks, and long sleeve t-shirt hoodies are in!  If you ordered anything it is on my couch (obvs) with your name on it.  Extra shirts and tanks are hanging up for anyone who would like to purchase one that…
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04/23/14

Strength 15 minutes to build up to your heaviest Power Clean + Clean combination Skill 10 minutes to work on HSPUs, Handstand Holds, or Handstand Walks Conditioning 50-40-30-20-10 Double Unders ABMAT Situps *Compare conditioning to 02/05/14, 10/14/13, and 08/03/13
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04/22/14

If you aren't doing so already, make sure to follow us on Instagram @ Marvelstrength1! Strength 1) Snatch Balance 2x3 @ 75%, rest 90 sec 1x3 @ 80% 2) Jerk 3x5 @ 75%, rest 2 min Conditioning AMRAP 12 min…
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4/21/14

Don't forget, your modPALEO orders need to be in before 9:00am Monday morning! Strength Back Squat 3x5 @ 80%, rest 2 min 1x3 @ 83%, rest 2 min 1x5 @ 80% Conditioning EMOM 10 min Even: Perform 1 Power Snatch…
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04/18/14

Strength 3- Position Clean 2 @ 70%, rest 90 sec 3 @ 75%, rest 90 sec NOTES: 1 Set = Clean from Floor, Clean from Knee, and Clean from Hip. Bar does not rest between each Clean. Conditioning AMRAP 10…
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04/16/14

Strength 1) Snatch Pull 5x5 @ 85%, rest 2 min 2) Good Morning 3x8 @ 27% of Back Squat, rest 60 sec Conditioning 6 Rounds In 1 Min: 3 Front Squats @ 70-75% then ME Double Unders in remaining time…
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04/15/15

Strength 1) 20 min to establish a Push Press 5 RM 2) 4 x ME Rope Pull-ups, 90 sec rest Conditioning AMRAP 7 min 6 Thrusters (135/95) 12 TTB  
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04/14/14

Thanks to everyone who attended our snatch clinic today!  Sorry you had to leave early and miss the picture, KTP! Strength Back Squat: 1x6 @ 70%, rest 2 min 1x6 @ 75%, rest 2 min 2x5 @ 80%, rest 2…
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04/12/14

Strength Clean and Jerk: 1x3 @ 65%, rest 90 sec 1x3 @ 70%, rest 2 min 1x2 @ 75%, rest 2 min 1x1 @ 80%, rest 2 min Conditioning AMRAP 7 min: 12 KB Snatch (24/16kg) 12 TTB - rest…
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04/11/14

Strength Power Snatch + Snatch 2 (1+2) @ 65%, rest 2 min 3 (1+2) @ 70%, rest 2 min Conditioning Run 800m 50 KB Swings (24/16kg) 25 Ring Dips Run 800m
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04/10/14

Rest day or come in to make up something you missed earlier during the week! Be sure to mark your calendars for this Friday night!  Join us at Lynnwood Grill at 8:00 pm to celebrate MARVEL's 1st Birthday! Hope to…
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04/09/14

Strength Power Clean + Clean 2 (1+2) @ 65%, rest 2 min 3 (1+2) @ 70%, rest 2 min NOTES: Percentage based off of Power Clean Conditioning 3 Rounds: 10 Box Jumps (30/24) 10 Power Snatches (135/95)     
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04/08/14

Strength Jerk: 2x3 @ 70%, rest 2 min 3x3 @ 75%, rest 2 min Conditioning 21-15-9 Deadlifts (225/155) HSPUs *Compare to 11/11/13 and 04/13/13
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04/07/14

Strength 1) Clean Pull 4x7 @ 90% (of clean), rest 90 sec b/w each set 2) Back Squat 1x8 @ 65%, rest 90 sec 1x6 @ 70%, rest 90 sec 2x6 @ 75%, rest 90 sec Conditioning 4 Rounds: 15…
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04/05/14

Strength Clean and Jerk 1x3 @ 55%, rest 90 sec 1x3 @ 60%, rest 90 sec 1x3 @ 65%, rest 90 sec 1x2 @ 70%, rest 90 sec 1x1 @ 75% NOTES: These are light, so work technique.  Slow things…
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04/04/14

Strength 1) 3-Position Snatch (Ground, Knee, Hip) 2@60%, rest 90 sec 2@65%, rest 90 sec 2) Snatch Pull 4×5 @ 85% (of snatch), rest 60 sec Conditioning Every Two Minutes for 2o Min: 10 Push Press (95/65) 10 Burpees over Bar with a Lateral Jump…
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04/02/14

Strength 3-Position Clean  (Ground, Knee, Hip) 2@60%, rest 90 sec 2@65%, rest 90 sec Conditioning 30 Wallballs (20/14) 10 Toes to Bar Run 400 20 Wallballs (20/14) 15 Toes to Bar Run 400 10 Wallballs (20/14) 20 Toes to Bar Run…
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04/01/14

Strength 1) Snatch Balance 4x3 @ 60% (of Snatch), rest 60 sec NOTES: Click on link to watch the demo video: https://www.catalystathletics.com/exercises/exercise.php?exerciseID=80 2) Good Morning 3x6 @ 25% of Back Squat, rest 60 sec Conditioning 21-15-9 Power Cleans (135/95) Ring…
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03/31/14

This starts day #1 of our new Olympic Weightlifting cycle!  This cycle will take us through the middle to end of July.  I'm super excited about this.  Hope you guys are too! Strength 1) Clean Pull 4x5 @ 85% (of…
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03/29/13

Strength 15 minutes to work up to a 3RM Strict Press Conditioning 3 Rounds: 1 min Row for Calories 30 sec rest 1 Min ME Wallballs (20/14) 3o sec rest 1 Min ME Rope Climbs 30 sec rest 1 Min…
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03/28/17

Strength EMOM 7 min: 3 Front Squats @ 70% Conditioning 5 Rounds: 7 Power cleans (115/75) 7 Push Press (115/75) 7 Front Squats (115/75) Cashout 2 min ME Double Unders
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03/26/14

Lu Xiaojun - Gold Medalist at the 2012 Summer Olympics; 77kg weightclass Watch his dip in the jerk.  Especially in the slow motion you can really see the knees drive out while his chest stays completely vertical.  His jerk is…
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03/25/14

Strength Back Squat 5x3 reps, rest 2 min b/w sets (Let feel dictate load, if you feel good, go heavy) Conditioning Death By Burpees (From Drew :)) 0:00 = 3 Burpees 1:00 = 6 Burpees 2:00 = 9 Burpees 3:00…
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03/24/14

Milko Tokola Milko Tokola is one of my favorite lifters for a few reasons.  He turned 20 in October.  He is crazy fast. And he makes me wish I could growl in Finnish. Strength Establish a Snatch 1RM Conditioning 40…
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03/22/14

Strength 20 minutes to work on Snatch or Clean and Jerk technique. NOTES: Work light weight, but with perfect technique.  We will talk about problem areas before we begin the 20 minutes and then you'll focus on the area you…
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03/21/14

Strength Bench Press 5x3 @ AHAP, 90 sec rest b/w each set Conditioning 4 Rounds: Row 400 meters Run 400 meters
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03/20/14

Rest day! Awesome work everyone on those back squats!!  So many big PR's and big lifts this week!  I hope you all rest hard today!!  We're going to establish a Snatch and C&J 1RM next week.  And then 2nd week…
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03/19/14

Strength Establish a 1RM Back Squat Conditioning KB Snatch Test: As many KB Snatch as possible in 5 min (24/16)
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03/18/14

Strength 15 minutes to establish a 3RM Push Press Skill 10 minutes to work on MUs and MU transitions Conditioning AMRAP 7 min: 7 Box Jumps (24/20) 7 Burpees 7 KB Swings (24/16kg)
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03/17/14

Happy St. Patrick's Day! Time to get a new Front Squat PR! Strength Establish a new Front Squat 1RM.  Rest as much as necessary between lifts. Conditioning 50 Pull-ups for time *Compare to 09/09/13 and 06/10/13  
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03/15/14

Strength 20 minutes to work up to a GOOD heavy Snatch of the day NOTE:  I realize that last Sat was also Snatch, so by default we would typically do C&J today, but our de-load week has kind of gotten…
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03/14/14

Strength Every minute, on the minute, for 20 minutes: 1 Power Clean (135/95) NOTES: Add 5-10 lbs every minute until you reach a weight that you miss, then back off 5-10 lbs and stay there with the intention of hitting…
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03/13/14

Rest day or make-up day! Every Thursday I'm going to include a "Mobility Video of the Week".  Try to spend a few minutes each day working on your mobility. (I'm actually going to start listening to my own advice as…
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03/12/14

Strength Snatch Grip Behind the Neck Push Press + OHS: 5 x 2+2 NOTES: 5x2+2 = 5 sets of 2 Snatch Grip BTN Push Press + 2 OHS Conditioning For max reps/meters: 4 minutes of Rowing 3 minutes of Wallballs (20/14#)…
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03/11/14

Strength Every two minutes, for 12 minutes (6 sets): 2 Cleans @ 85% (Rest 10 seconds between each Clean) Conditioning EMOM 16 min: Even minutes – 10 KBS (24/16kg) Odd minutes – 10 Burpees
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03/10/14

If I've said it once, I've said it a thousand times... Your nutrition is the foundation to your health!  You can come to the gym 5 days a week, but you HAVE to eat well in order to truly see…
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03/08/14

Strength 20 minutes to work up to a GOOD Snatch of the day. Conditioning   5 Rounds: 30 Double Unders 15 Burpees with Lateral Jump over ABMAT Run 200 Meters Midline Pallof Press: 3 sets each side with a 10…
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03/07/14

Strength 12 minutes to establish 3RM UB Power Clean (these should be touch and go reps) Conditioning 15 min AMRAP 1 Clean and jerk (205/115) 5 Pullups 10 Pushups 15 Airsquats Midline 3×2 TGU @ moderate weight
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03/05/14

Strength FS/BS:  4 to 5 x 2/4 @94% of your weight on Monday PS - Are you guys excited that next week is de-load week or what?! Conditioning AMRAP 4 min: 10 CTB Pull-Ups 10 Ring Dips Rest 3 minutes AMRAP…
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03/04/14

Strength 1) 15 minutes to establish your heaviest High Hang Snatch (from hip) 2) 2x2 High Hang Snatch @ 10% less than #1, rest 90 sec b/w each set NOTES: If you did not squat Monday I would like for…
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03/03/14

Strength FS/BS: 4 or 5 x 2/4 @100% *NOTES: You have the option of 4 or 5 sets at this weight.  If the 4th set looks and moves like crap, don't complete the 5th. However, if things are heavy, but…
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03/01/14

Strength 20 minutes to work up to a GOOD Clean and Jerk of the day. Conditioning Partner workout: Deck of Cards Time: 20 min Hearts = Wall Balls (20/14) Diamonds = Pullups Clubs = KB Swings (52/35) Spades = OVH…
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02/26/14

Strength FS/BS: 5 x 2/4 @94% of your weight on Monday Conditioning Row 1K 50 Thrusters (45/33) 30 Pull-ups    
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02/25/14

Strength Take 20 minutes to find your heaviest Clean + Thruster NOTES:  The movement starts with a Clean (any style).  The bar returns to the floor and perform a Thruster. Conditioning AMRAP 20 min 800m Run 10 Power Cleans (155/105)…
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02/24/14

Strength FS/BS: 5 x 2/4 @95% *NOTES: Remember percentages are based off of your FS 1RM. Rest 3 min b/w each set. Conditioning AMRAP 12 min: 30 DUs 10 TTB 10 HSPUs
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02/22/14

Strength 20 min to work up to your heaviest GOOD Snatch of the day Conditioning 5 Ground to Overhead (185/115) 10 Ground to Overhead (155/105) 15 Ground to Overhead (135/95) Rest 2 min AMRAP 2 min: Ground to Overhead (135/95)
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02/21/14

Strength Deadlift: 5x5 @ 55% NOTES: This is a de-load week for the Deadlift.  We will be establishing a new 1RM next Friday. Skill 10 minutes to work on skill of your choice.  Use your time wisely. Conditioning AMRAP 17…
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2/19/14

Strength FS/BS: 5 x 3/6 @94% of your weight on Monday Conditioning 100 DUs 30 Burpees 50 DUs 20 Burpees 25 DUs 10 Burpees  
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02/18/14

Sorry for not having a picture up of one of yous guys exercising, but I only coached once class today and during one that class I didn't think about it.  :(  However, I was in a concealed carry course tonight…
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02/17/14

Strength FS/BS: 5 x 3/6 @90% *NOTES: Remember percentages are based off of your FS 1RM. Conditioning 3 Rounds of: Run 400m 21 KBS (24/16kg) 12 Pull-ups NOTES: Compare conditioning to 8/05/13 and 4/10/13    
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02/15/14

Strength 20 min to work up to your heaviest GOOD Clean and Jerk of the day Conditioning 1st Annual Day After Valentine's Day Partner Workout: In teams of two: 100 CTB Pull-ups 100 TTB 100 Wallballs (20/14")
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02/14/14

Strength Every 3 min for 18 min: (Start at 0:00; Last round 15:00) 1 Deadlift @ 92-95% Then immediately complete max effort HSPUs *NOTES: Evening classes - please partner up for your deadlifts.  There is plenty of time in between…
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02/12/14

Strength FS/BS:  5 x 3/6 @ 94% of your weight on Monday. Conditioning 3 rounds for total reps of: AMRAP 2 min: 5 Snatches (115/75) 25 Double-unders Rest 1 minute 1 minute ME: TTB Rest 1 minute
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02/11/14

Strength 1) 6 sets of: Power Clean + Clean @ AHAP; rest 2 min b/w sets 2) EMOM 6 min: 5 Power Cleans (185/125#) 10 Pull-Ups Conditioning AMRAP 2 min: Burpees Rest 1 min AMRAP 2 min: Burpees Rest 1 min…
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02/10/14

Click on the Radbar logo above to check out the different flavor Radbars.  Radbars are great tasting "clean" snacks that can help fuel you right before a grueling workout! Also, don't forget about the new 9:30am class that starts this…
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02/08/14

Strength 20 min to work up to your heaviest GOOD snatch of the day. Conditioning AMRAP 5 min: 5 Deadhang Chin Ups 10 TTB Rest 3 Minutes AMRAP 5 min: 5 HSPUs 10 Box Jumps with Step Down (30/24")
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02/07/14

Strength Every 2 min for 12 min: 2 Deadlifts @ 90% Skill MU Practice: 3 min swing 3 min hip to rings 3 min transition practice Conditioning 6 min AMRAP: 1 Power Clean (135/95) 1 Over  the Bar Burpee 2…
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02/05/14

Strength FS/BS:  5 x 4/8 @ 94% of your weight on Monday. Conditioning 50-40-30-20-10 Double Unders ABMAT Situps *Compare conditioning to 10/14/13 and 08/03/13  
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02/04/14

Strength 1) 4X3 Snatch High Pulls @ 110% of Max Snatch, rest 90 sec. 2) 4X4 Snatch First Pulls – heaviest possible, rest 90 sec. - Please watch and listen to the  DEMO VIDEO Conditioning 7 rounds of: 30 sec. Row…
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02/03/14

Strength FS/BS: 5 x 4/8 reps @ 80% NOTES: Remember percentages are based off of your FS 1RM. Conditioning 4 Rounds: 100m Farmer Carry (24/16 kg) 10 Shoulder to Overhead (135/95#) 5 Burpees Rest 60 seconds
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02/01/14

Strength 15 minutes to work up to heaviest Clean and Jerk of the day *NOTES:  We will stop right at 15 minutes, so watch the clock. Conditioning In teams of two: Run 1 mile 40 Overhead Walking Lunge (45/25 #)…
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01/31/14

Strength Every 4 Minutes for 24 minutes: (Start on 0:00.  Last round of work 20:00) 2 Deadlifts @ 87.5% Rest 60 sec Then: 20 DUs Max Effort HSPUs NOTES: *Every 4 minutes do 2 Deadlifts, then rest the remainder of…
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01/29/14

Strength FS/BS:  5 x 4/8 @ 94% of your weight on Monday. Conditioning 3 Rounds: 15 Burpees 30 Kettlebell Swings (24/16 kg)
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01/28/14

Strength Every 2 minutes for 14  minutes: 2 Split Jerks @ 80- 85% of your 1RM Conditioning AMRAP 10 min 30 DUs 15 Power Snatches (75/55) *NOTES: Compare conditioning to 11/25/13 and 09/16/13    
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01/27/14

Strength FS/BS:  5 x 4/8 @ 75% NOTES: Remember percentages are based off of your FS 1RM. Conditioning Run 400 30 Pull-ups Run 400 20 Pull-ups Run 400 10 Pull-ups
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01/24/14

Strength 4 Rounds: 2 Deadlifts @ 85% Rest 1 min THEN in 3 min complete: 20 DUs ME Unbroken HSPUs Rest 1 min Conditioning 500m Row for time  
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01/22/14

No 6:15 or 7:15 am classes b/c this is the South and we have baby snow! Strength FS/BS: 4 x 7/13 @ 94% of your weight from Monday Conditioning AMRAP 10 min: 10 Pushups 10 KB Snatch (24/16kg - 5R/5L) 15…
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01/21/14

Strength EMOM for 12 minutes: Snatch @ 80-85% Conditioning Row 500m 25  Lateral Burpees Over the Erg When the clock reaches 6:00, complete the following… 3 Rounds of: 12 Push Press (135/95) 12 TTB When the clock reaches 12:00, complete…
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01/20/14

Strength FS/BS: 4 x 7/13 @ 70% NOTES: Remember percentages are based off of your FS 1RM. Conditioning 21-15-9 Power Cleans (135/95) Ring Dips NOTES: Compare conditioning to 10/07/13, 07/13/13, and 05/03/13 Midline WB sitting partner side throws – 3x10 (5…
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01/18/14

Strength 15 minutes to work up to a heavy Clean + Hover Clean Conditioning Teams of two: AMRAP 12 minutes: 30 DUs 20 Wallballs 10 Burpees
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01/17/14

Strength EMOM 10 minutes: Even Minutes (starting with :00):  3 Deadlifts at 80% - Drop Each Deadlift from the top.  These are not touch and go. Odd Minutes: 3-5 HSPUs Conditioning 4 Rounds: Run 200 Meters 12 Pistols (Alternating) 12…
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01/15/14

The fundraiser page is now up for Kevin Ogar.  Please help support Kevin on his road to recovery!  www.kevinogar.com Also, don't forget this Saturday is Bring-A-Friend day! Please let Ashley know if you're brining a friend.  Thank you! Strength  FS/BS: 4 x…
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01/14/14

ModPaleo meals are a great way to make sure you're incorporating REAL food into your week! Strength Push Press: 1 x 5RM 2x5 @ -10% of 5RM Conditioning 10 GTO  (185/135#) Rest 2 min 10 GTO  (155/105) Rest 2 min…
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01/13/14

This new squat cycle is a modified version of Spencer Arnold's front squat/back squat cycle.  The original cycle is a 3 day cycle, with the 3rd day being a de-load day.  The only thing we'll be doing differently is removing…
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01/11/14

Strength 5 sets of Hang Clean (knee) + Clean + Jerk @ 80%, rest 2minutes Conditioning 5 Rounds of: 90 seconds of ME Rowing (for Calories) 30 seconds of Rest 90 seconds of ME Kettlebell Swings (24/16kg) 30 seconds of Rest…
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01/10/14

Strength Deadlift 10 reps @ 50% of 1-RM 10 reps @ 60% 10 reps @ 65% 8 reps @ 75% 6 reps @ 80% Rest 2-3 minutes between sets Conditioning AMRAP 15 Two 90' Shuttle Runs 10 Weighted Box Jumps…
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01/08/14

Strength EMOM 12 minutes: Snatch + Overhead Squat @ 75-80% Skill 10 minutes of Handstand and/or Handstand Walk Practice Conditioning 5 Rounds: 5 Power Cleans (165/115#) 15 Push-ups
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01/07/14

Strength 15 Min to establish a 1rm Strict Press Conditioning 25 UB Wall Balls (20/14) Rest 2:1 15 UB Wall Balls (20/14) Rest 2:1 50 Burpees No rest 15 UB Wall Balls (20/14) Rest 2:1 25 UB Wall Balls (20/14)
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01/06/14

....Buuuuut, since Monday isn't a real person decide to use this day as a day to make a fresh start.  Make this your day.  After all, the word "mon" in French means mine.  Tell yourself, "Monday is my day!" Strength…
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01/04/14

Strength 20 minutes to work up to a heavyish Clean and Jerk.  Let feel dictate how heavy you go.  If things look and feel good keep going up.  If not, get to a good weight and work there. Conditioning For…
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01/03/14

New year, new goals!  Make sure you schedule your goal setting meeting with Ashley during the next couple of weeks! We will meet again in 3 months to re-evaluate your progress and make any modifications necessary to achieve those goals.…
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12/31/13

Strength 1a) 4x8 Push Press @ AHAP, rest 60 sec 1b) 4x8 Romanian Deadlift @ AHAP, rest 60 sec RDL Demo Video - http://www.catalystathletics.com/exercises/exercise.php?exerciseID=101 NOTES: 1a and 1b are supersets.  Complete a set of 1a, rest 6o sec, complete a set…
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12/30/13

Strength 20 min to establish a 1RM Front Squat Conditioning AMRAP 6 min: 4 Hang Squat Cleans (185/135) 6 HSPUs rest 2 min AMRAP 6 min: 2 Power Snatches (135/85) 2 CTB Pull-ups 4 Power Snatches 4 CTB Pull-ups 6 Power Snatches…
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12/28/13

Sorry, guys!  No pic today.  :( Strength 1a) 3x10 (ea. leg) Barbell Front Rack Walking Lunges, AHAP - rest 60 sec 1b) 3x ME UB Rope Pull-ups - rest 60 sec Conditioning 3 Rounds with a Partner: 250 Sprint Row…
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12/27/13

Strength 15 min. to establish a max 2-Pos Snatch (High hang = hip, and hang = knee). Conditioning 4 rounds for total time of: 15 Burpees (absolutely as fast as possible) 20 Wall Balls (20/14) Rest 1:00 after each round.
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12/23/13

Remember, after today there are no classes from 12/24-12/26! Friday and Saturday are back to the regular hours. Strength EMOM 13 Minutes Even - 3 MUs or 6-8 Ring Dips Odd - 3 Front Squats @ 70% Conditioning 5 Rounds…
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12/21/13

Last Day of Test Week! Strength Establish a Snatch 1RM Conditioning In teams of two: 200 Double Unders 100 Wallballs 80 OVH Walking Lunges (45/25 plate) 60 KB Snatches (24/16kg) 40 Box Jumps (30/24) 20 Hill Sprints
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12/20/13

TEST WEEK! Strength Establish a  Clean an Jerk 1RM Conditioning 10 min AMRAP: 6 HSPUs 10 Pull-ups 12 Jumping Squats (45/33# bar)
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12/17/13

TEST WEEK! Strength 20 minutes to build up to a 1RM Thruster Conditioning 12 minute AMRAP of: 35 Double Unders 10 T2B 7 Power Clean & Push Jerks (135/95)      
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12/16/13

Thanks to Meredith and Ty for hosting the MARVEL Christmas party!  We all had a great time, and missed those of you who weren't able to join us. Plan on another party next year! This is test week, guys! Come…
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12/14/13

Strength 1) Front Squat 4x3 @ 75%, rest 90 sec 2) Jerk Balance (demo video - http://www.catalystathletics.com/exercises/exercise.php?exerciseID=193) 3x5 - 40-50% of Jerk, rest 60 sec Conditioning Team workout: AMRAP 3 min: Hand Release Push-ups 60 sec rest AMRAP 3 min: Pull-ups…
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12/13/13

Strength Power Snatch 5×2 @ 60%, rest 60 sec Conditioning AMRAP 10 min 7 Thrusters (135/95) 30 Double Unders 200m Sprint      
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12/11/13

Strength 1) Power Clean and Jerk 5x2 @ 60%, rest 60 sec 2) EMOM 6 min - 3 Deadlifts @ 65% Conditioning Row 500m 1oom Farmers Walk (Heavy) Row 400m 200m Farmers Walk (Heavy) Row 3oom 300m Farmers Walk (Heavy) Row…
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12/10/13

Don't forget, MARVEL folks!  Dinner and Dirty Santa 7:00pm this Saturday (12/14) at Meredith's house!  Please RSVP to the FB invite or to Ashley! Strength Snatch High Pull 3x4 @ 85%, rest 60 sec Snatch Balance 3x4 @ 80% of…
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12/09/13

Strength 1a) Pendlay Row  - 4x4 @ AHAP, rest 60 sec 1b) KB Push Press - 4x6 @ AHAP, rest 60 sec 2)  EMOM 6 min - 3 HBBS @ 65% NOTES: *1a and 1b are supersets.  Complete 1 set of Pendlay Row…
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12/07/13

Strength EMOM for 15 minutes: Even: 3 Front Squats @ 70% (starting with :00) Odd: 5 Burpees Conditioning Team AMRAP 15 Min: 20 Pullups 25 Wallballs 50 Double Unders  
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12/06/13

Strength Establish a 1RM Split Jerk Conditioning 30 Power Snatches for time (135/95) NOTES: Compare conditioning to 09/13/13 Midline Pallof Press: 3 x 10 sec hold each side    
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12/04/13

Don't forget your modPALEO orders this week! Strength Deadlifts 2x2 @ 100%, rest 4-5 min Conditioning AMRAP 8 min: 4 Power Cleans (155/115#) 8 TTB 12 Box Jumps (24/20")  
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12/03/13

Strength EMOM for 8 min: 2 Power Snatches @ 80% Skill 12 Minutes to work on 2 gymnastics skill of your choice.  Pay attention to your rests, and to alternate skills every 2 minutes. Conditioning 3 Rounds Run 400 20…
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12/02/13

Strength HBBS: 2x2 @ 100%, rest 4-5 min b/w sets Conditioning AMRAP 7 min of: 8 KB Push Press (24/16kg) 10 Pull-ups NOTES: Take your time working up to your 100%.  There is no reason to rush!
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11/29/13

Work off some of that Thanksgiving food, and have fun! :) “12 Days of Thankfulness” 1) 200m Run 2) Muscle-Ups 3) Thrusters (115/75 ) 4) Broad Jumps 5) Handstand Push-Ups 6) Chest-to-Bar Pull-Ups 7) Burpees 8) Russian KBS (32/24kg) 9) Ring…
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11/27/13

Strength 1) Push Press 4x4 @ AHAP, rest 90 - 2 min b/w sets 2) Deadlift 2x3 @ 96%, rest 3 min b/w sets Conditioning 5 Min AMRAP of: 10 Kettlebell Swings (24/16) 5 Goblet Squats (24/16) Rest 2 Minutes 5…
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11/26/13

Strength Power Clean 3x1 @ 90%, rest 90 sec - 2 min b/w sets 3x1 @ 95%, rest 90 sec - 2 min b/w sets 3x1 @ Heavy Single, rest 90 sec - 2 min b/w sets *NOTES: 3x1 =…
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11/25/13

Strength 1) 12 minutes working on Snatch 1st Pull technique - (ground to right below knee).  NOT HEAVY.  NOT FAST. 2) HBBS 2x3 @ 96 %, rest 3 min b/w sets Conditioning AMRAP 10 min 30 DUs 15 Power Snatches (75/55)…
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11/23/13

Strength Snatch 2x2 @ 70%, rest 90 sec 2x2 @ 80%, rest 90 sec 3x2@ 85%,  rest 90 sec 3x1 @ 90%, rest 90 sec Conditioning 3 min AMRAP of: 5 C2B Pull-ups 5 Ring Dips -then (no rest)- 6…
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11/22/13

Strength Clean and Jerk 2 x 2 +1  @ 70%, rest 90 sec 2 x 2 + 1 @ 80%, rest 90 sec 2 x 2 + 1 @ 85%, rest 2 min 2 x 2 + 1 @ 90%,…
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11/20/13

Strength 1) Power Snatch + Overhead Squat 2x1 @ 60%, rest 60 sec 2x1 @ 65%, rest 60 sec 2x2 @ 70%, rest 60 sec 2x2 @ 75%, rest 60 sec NOTES: *1 set is 1 PS right into 1…
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11/19/13

Strength Power Jerk 1x3 @ 65% 1x3 @ 70% 2x2 @ 75% 2x2 @ 70% Skill 10 minutes to work on gymnastics skill(s) of your choice Conditioning 4 Rounds As many reps as possible in 3 minutes of 3 Power…
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11/18/13

Don't forget! Monday morning @ 9:00 is the deadline for your modPALEO meals! Strength 1) 12 minutes working on Clean 1st Pull - (ground to right below knee).  Good working weight. NOT HEAVY.  NOT FAST. 2) HBBS 2x3 @ 93%, rest…
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11/16/13

Strength Snatch 15 minutes to work up to 4 singles at 85% *NOTES: The 4 singles are individual lifts.  Not 1 set of 4 reps. Skill 12 minutes to work on gymnastic(s) skill of your choice Conditioning 8 min AMRAP…
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11/15/16

Strength Clean and Jerk 15 minutes to work up to 4 singles at 85%, Rest 2 min b/w each set of 85% Conditioning Every 2 Min for 12 Min 3 Front Squats @ 75% (May go from racks) 100m Sprint
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11/13/13

Strength 1) Push Press 12 min to est a 3RM 2) Deadlift 2x5 @ 89% Conditioning 10 min AMRAP 5 Pullups 10 Push ups 15 Air Squats
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11/12/13

Strength Power Clean 2x2 @ 70%, rest 90 sec 2x2 @ 75%,  rest 90 sec 2x3 @ 80%, rest 90 sec *NOTES: Since we did 45 HSPUs yesterday, I switched part of the strength work for Tues and Wed.  Wed…
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11/11/13

Strength 1) Snatch Pull 2x1 @ 90%, rest 60 sec 2x1 @ 95%, rest 60 sec 2x1 @ 100%, rest 60 sec 2) HBBS 2x5 @ 89%, rest 3 min Conditioning 21-15-9 Deadlifts (225/155) Handstand Push-ups
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11/09/13

Strength Snatch 1x2@75%, rest 90 sec 1x1@80@, rest 90 sec 1x1@85%, rest 2 min 1x1@90%, rest 2-3 min 1x1 @ Heavy Single *Notes: If you're feeling good  you may attempt a new PR for your Heavy Single.  If not, then…
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11/08/13

modPALEO meals can now be placed for the next order cycle! Strength Clean and Jerk 1x2 @ 75%, rest 90 sec 1x1 @ 80%, rest 90 sec 1x1 @ 85%, rest 2 min 1x1 @ 90%, rest 2-3min 1x1 @…
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11/06/13

Strength 1) Power Snatch 15 min to establish a 2RM 2) Deadlift 3x5 @ 85%, rest 2-3 minutes Conditioning 9-7-5 Muscle-Ups Snatches (135/95) *Compare conditioning to 7/26/13
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11/05/13

Register HERE for Run to Reclaim's 5K in Brier Creek Strength Push Jerk 1x3@60%,  rest 90 sec 1x3@65%,  rest 90 sec 1x2@70%, rest 90 sec 1x2@75%,  rest 90 sec - 2 min 2RM Skill 12 min to work on a…
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11/04/13

NYC street vendor Strength 1) Snatch Pull 1x2 @ 75%, rest 90 sec 1x2 @ 80%, rest 90 sec - 2 min 2RM *NOTE: These are not high pulls. 2) HBBS 2x5 @ 85%, rest 3 min b/w sets *NOTE:…
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11/02/13

Ground Zero Strength Snatch 1x2 @ 75% , rest 90 sec 1x1 @ 80%, rest 90 sec 1x1 @ 85%, rest 2 min 1x1 @ 90%, rest 2-3 min 1x1 @ Heavy Single Conditioning 5 Rounds For Time: 12 Deadlift…
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11/01/13

Winning. Strength Clean and Jerk 1x2 @ 75%, rest 90 sec 1x1 @ 80%, rest 90 sec 1x1 @ 85%, rest 2 min 1x1 @ 90%, rest 2 min 1x1 @ 92-95% Conditioning 3 rounds: Run 400m 15 Push-ups 20…
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10/31/13

Rest day!  Remember there is no open gym since I'm in NYC, and you fools aren't! Hahaahaa! Miss you guys though.  Hope you all have a Happy Halloween! SO SPOOKY!
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10/30/13

Strength 1) Power Snatch 1x3@75%, rest 90 sec 1x2@80%, rest 90 sec 1x2@85%, rest 2 min Establish a 2RM 2) Deadlift 3x5@85%, rest 3 min Conditioning 3 rounds for reps of: 1:00 ME Front Rack Barbell Step-ups 20″ box (95/65)…
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10/29/13

Strength Push Press 1x5@70% 1x5 @ 75% 3x3@80% Skill 12 min to work on Pull-ups, CTB, or MUs Conditioning For time: 30 Clean and Jerks (135/95)  
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10/28/13

Strength 1) Snatch Pull 3x2 @ 100%, rest 90 sec 3x2 @ 105%, rest 90 sec *NOTES: Straps may be used 2) HBBS 3x5 @ 81%, rest 3 min Conditioning AMRAP 10 Min 200m Run 12 Kettlebell Snatches (52/35) 30…
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10/26/13

Strength Snatch 1x1 @ 80%, rest 2 min 1x1 @ 85%, rest 2 min 1x1 @ 90%, rest 2 min 1x1 @ 92-95% Conditioning Partner workout: Deck of Cards Time: 20 min Hearts = Wall Balls (20/14) Diamonds = Pullups…
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10/25/13

Strength Clean and Jerk 1x1 @ 80% 1x1 @ 85% 1x1 @ 90% 1x1 @ 92-95% Strength 4 rounds: 50 Double Unders -Then- 4 Rounds: 200m Run 5 Front squats @ 70% Rest 1:1 -Then- 50 Double Unders  
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10/23/13

Strength 1) Power Snatch 1x3 @ 70%, rest 90 sec 1x3 @ 75%, rest 90 sec, 2x4 @ 80%, rest 90 sec 2) 2x8 Deadlift @ 78%, rest 3 min Conditioning 21-15-9 Thrusters (95/65) Pull-ups *Compare to 6/29/13
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10/22/13

Strength 1) 3x5 Power Jerk  @ 65%, Rest 90 sec 2) 3xME Strict Rope Pull-ups, rest 90 sec Conditioning 12-9-6-3 Toes-to-Bar Ring Dips Box Jumps (30/24) *Starting at 0:00, every 60 seconds perform 3 Burpees    
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10/21/13

Strength 1) 3x4 Snatch Pull @ 100% of Snatch, rest 90 sec - 2 min *NOTES: These are not high pulls. You may use straps. 2) 2x8 HBBS @ 78%, rest 3 min Conditioning 12 Min AMRAP: 4 Power Cleans…
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10/19/13

Strength Snatch: 1x2 @ 80% 1x1 @ 85% 1x1 @ 90% 1x1 @ 92-95% Conditioning For time: 10 Burpee Over-the-Bar 15 Power Cleans (135/95) 10 Burpee Over-the-Bar 20 Front Squats (135/95) 10 Burpee Over-the-Bar 15 Push Jerks (135/95) 10 Burpee…
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10/18/13

Sorry, guys.  No picture for today.  I know... slacker. Read the below article by Spencer Arnold though.  :) http://spencergarnold.wordpress.com/2013/10/17/mentality/ Strength Clean and Jerk 1x2 @ 80%, rest 2 min 1x1 @ 85%, rest 2 - 3 min 2x1 @ 90%,…
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10/16/13

Strength 15 min to establish a 3RM Power Clean 3x8  Deadlift @ 74% Conditioning For time Run 400m - Then - 21-15-9 Wall Balls (20/14) Kettle Bell Swings (52/35) Push-ups
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10/15/13

Strength 12 min to est a Push Press 5 RM Skill 10 min of Pistol practice Conditioning 4 Rounds: 12 Pull-ups 12 Lateral Box Jumps (20") 12 Burpees
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10/14/13

New modPALEO orders, or changes to existing subscriptions, must be submitted Monday by 9:00am!  For those of you who haven't ordered from modPALEO, you're missing out on some truly delicious food! Strength 1) 15 min to est snatch 3RM 2)…
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10/12/13

Strength Snatch 2x3 @75% 1x2 @ 80% 1x2 @ 85% Mobility 8 - 10 min of hip and ankle mobility depending on time Conditioning
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10/11/12

Strength 1) 1 x 3+1 - Clean and Jerk @ 70%, rest 90 sec 3 x 3+1 - Clean and Jerk @ 75%, rest 90 sec 2) 3x10 - Weighted Box Jumps @ AHAP, rest 2 min NOTES: * 1…
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10/09/13

Don't forget about the free rowing clinic with Anya this Sunday at 1:00! Strength 1) 3x5 - Power Snatch @ 75% 2) 3x10 - Deadlift @ 72% Conditioning 20-16-10 HRPUs Split Jumps (Each leg)  
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10/08/13

Strength 3x5 - Power Jerk @ 65% Skill 10 min alternating between Handstands or Handstand Walk practice and Rope Climb practice Conditioning 3 rounds: Row 500m 8 CTB Pull-ups 16 OHS (95/65)
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10/07/13

Any new modPALEO subscriptions or changes have to be submitted by tomorrow morning (Monday) at 9:00 sharp! Strength 1) 3x3 Snatch @ 75% 2) 3x10 HBBS @ 72% * NOTES: Last week of 10's. :)  Conditioning 21-15-9 Power Cleans (135/95)…
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10/05/13

Strength 1)  Snatch - 3x3 @ 75%, rest 90 sec 2x4 @ 80%, rest 90 sec 2) 3x3 Pendlay Row - AHAP, rest 90 sec (Straps may be used.) Conditioning Run 800m 30 HSPUs Row 1000m
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10/04/13

Strength Clean & Jerk – 4 x 3+1 @ 70% NOTES: A set is 3 Cleans followed by 1 Jerk Conditioning 5 Rounds :30 ME Weighted 20″ Box Step-ups (95/65# front rack) :30 Rest :30 ME KB Swings (24/16kg) :30 Rest…
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10/02/13

Strength 1) Power Clean  3 x 5 @ 70%, rest 60 sec 2) Deadlift 3x 10 @ 70%, 90 sec Conditioning 12 minute AMRAP of: 20 (steps) Single Arm KB Overhead Walking Lunges (right) 24/16kg 1 TTB 20 (steps) Single Arm…
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10/01/13

Strength Push Press – 5x5 @ 70%, rest 60 seconds Skill 12 min to work on Muscle-Ups and Muscle-Up transitions I've attached a great Musle-Up Progression video from Carl Paoli.  I love his gymnastics videos.  If you guys don't know…
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09/30/13

Don't forget! modPALEO orders MUST submitted by Monday morning 9:00 sharp! This is the beginning of our Olympic Weightlifting cycle.  It is intended to be a 12 week cycle, but I'm modifying it so we may not take up all 12…
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09/28/13

Olympic Weightlifting cycle begins Monday! Get excited! Skill 10 minutes to establish a Max Height Box Jump - then - 10 min to work on Rope Climbs NOTES: I know I'm pointing out the obvious here, but you'll want to wear…
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09/27/13

Strength 1) 3x10 Deadlift @ 70% - Rest 2 min b/w sets 2a) 5x5 Seated KB Press - AHAP, rest 60 sec 2b) 5x5 Pendlay Row - AHAP, rest 60 sec Notes: 2a and 2b are super sets.  Complete a…
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09/25/13

Strength 12 minutes to focus on Hang Clean (above the knee) technique. Only go as heavy as perfect technique allows. Conditioning 21 Deadlifts (225/155) Run 200 15 Cleans (185/115) Run 400 9 Snatches (135/75) Run 800 *Notes: These are full…
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09/24/13

Oct 1 marks our 6 month anniversary.  We've made a lot of changes since we moved into this place! (Click on the pic for a better view.) Strength 3x10 HBBS @ 70% - Rest 2 minutes b/w sets Conditioning 3…
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09/23/13

Today until next Monday (9/30) at 9:30am you can begin placing you modPALEO orders.  The first delivery will be ready for you to pick-up on Monday 10/6.  Go to modPALEO to set up your account and to choose MARVEL as your location.…
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09/21/13

Strength 15 minutes to find a 3RM Hang Snatch (top of knee) – these should be UB, do not drop the barbell between reps. Conditioning AMRAP 15 min In teams of 3: Parter 1: Run 2oom Parter 2: KB Thrusters…
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09/20/13

Strength 10 minutes to establish 3RM UB Power Clean (these should be touch and go reps) Conditioning 4 Rounds: 400m Run 25 KB Swings (24/16kg) Midline 3x2 TGU @ moderate weight  
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09/18/13

LAST DAY OF TEST WEEK! Strength Establish a 1RM Deadlift *Notes: Compare strength to 6/15 Conditioning 21-15-9 Overhead Squats (115/75) Box Jumps (30/24)
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09/17/13

Strength 15 minutes to work to a near maximal complex of: Push Press + Push Jerk + Split Jerk Conditioning 3 rounds: 30 Wall-balls (20/14) 15 Pull-ups
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09/16/13

Strength Establish a 1RM Front Squat Conditioning AMRAP 10 min 30 DUs 15 Power Snatches (75/55) Notes: Compare strength to 6/15.  We will do the deadlifts from that day on Wednesday.  
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09/14/13

Strength Establish a 1RM C&J Conditioning 2K row for time - Rest 4 minutes - ME UB KB Swings (24/16 kg) *Notes: Compare to 6/12  
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09/13/13

Dont forget... modPALEO will be joining us for an info session Saturday at 11:00! Strength Establish a Bench Press 1RM Conditioning 30 Power Snatches for time (135/95) *Notes: Compare to 6/14
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09/11/13

Never Forget Skill 16 Minutes alternating every 2 minutes b/w Rope climbs and Freestanding Handstands or Handstand walk practice. Conditioning 4 Rounds: Suicide Sprint (30 yds, 20 yds, 10 yds) 16 Lateral Jumps Over Bar 6 Power Cleans (95/135) Rest…
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09/10/13

Almost every single one of you PR'd your back squat today.  Let me say that again  EVERY. SINGLE. ONE.  The only people who did not PR were my two new folks and I wouldn't let them attempt a PR, Anna…
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09/09/13

Congratulations to Lucia for placing in the top 10 at the "Throwdown in the Triangle" over the weekend!  This was her first ever competition as an individual, and she did amazing!! Strength Establish a 1RM HBBS.  Rest as much as necessary between…
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09/07/13

  Don't Forget... (1) Lucia is competing today in the Female RX division at  the Throwdown in the Triangle at CFBC.  Spectators are free, so go by to support her! (2) modPALEO will be at our gym next Saturday at…
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09/06/13

Strength 1) EMOM for 5 min: 2 Power Cleans @ 75% of your 1RM Power Clean 2) 4×4 Push Press – goal is heavier than 08/09/13,  rest 90 sec. Conditioning  (Compare to 06/01/13) 7 Min AMRAP: 3 Overhead Squats (95/65)…
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09/04/13

Strength 1) HBBS: 1x5 @ 60%, rest 60-90 sec 1x5 @ 70%, rest 60-90 sec 1x5 @ 75%, rest 60-90 sec 1x5 @ 75% 2) Front Squats: 1x5 @ 60%, rest 60-90 sec 1x5 @ 70%,  rest 60-90 sec 1x5 @ 75% HBBS…
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09/03/13

Strength 12 minutes to work to a heavy Hi-Hang Snatch *Notes: Do not work to a maximal attempt. Focus on speed under, and perfect attempts. NO MISSES. Conditioning 3 rounds for time of: Run 400m 15 Thrusters (115/75) 15 C2B…
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09/02/13

Don't forget it's Labor Day! 10:00am class only! Strength 1) HBBS: 1x5 @ 60% 1x5 @ 70% 1x5 @ 75% 1x5 @ 75% Conditioning AMRAP 8 min: 15 Front Squats (135/95) 12 T2B 9 Push Jerks (135/95) Midline 2 x…
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08/31/13

No 15 min of Snatch or Clean and Jerks today.  We may or may not have them on Saturdays for the next few weeks.  We'll be starting an Olympic Weightlifting cycle in about a month, and our Saturdays until then…
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08/30/13

Saturday the 7th Lucia is competing in the Female RX division in the "Throwdown in the Triangle" competition at CrossFit Brier Creek.  Be sure to mark it on your calendar and go support her right after the 10:00 class! Strength…
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08/28/13

Strength 1) HBBS 1x5 @ 60% 1x5 @ 65% 1x5 @ 70% 1x5 @ 70% 2) Front Squats 1x5 @ 60% 1x5 @ 65% 1x5 @ 75% 1x5 @ 80% NOTES: HBBS is based off of 90% of your HBBS…
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08/27/13

Strength 1) 15 minutes to establish a 1RM 2 Position Hang Snatch (low hang-2″ from floor- to the hang at the top of the knees). 2) 3X1 2 Position Hang Snatch @ 90% of 1RM from #1 – rest 90…
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08/26/13

Strength 1) HBBS: 1x3 @ 70%, rest 90 sec - 2 min 1x2 @ 80%, rest 90 sec - 2 min 1x2 @ 90%, rest 2-3 min 1x1 @ 95%, rest 2-3 min 1x1 @ 103% Notes: HBBS is based…
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08/23/13

Time is running out to sign up for the seminar this weekend! Strength 1) Clean + Hover Clean - Take 1o min to work up to heaviest set possible w/out any misses. 2) 4×2 Bench Press @ 90%, rest 2 min…
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08/22/13

Olympic Weightlifting seminar this weekend!  Only a few spots remaining.  Sign up here! Rest day, mobility day, or come in to make up something you missed earlier during the week.
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08/21/13

Strength 1) HBBS: 1x5 @ 60% 1x5 @ 65% 1x5 @ 70% 1x5 @ 75% 2) Front Squats: 1x5 @ 60% 1x5 @ 65% 1x5 @ 70% 1x5 % 70% NOTES: *HBBS % are based off of 1RM of your…
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08/20/13

Strength 1) 15 minutes to establish a 3RM Hang Snatch (bottom of knee – three consecutive reps). 2) 4X8 Bent Over Row – heaviest possible, rest 60 sec. Conditioning 4 rounds for total reps of: 1 min. ME Burpee Box…
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08/19/13

Strength 1) HBBS: 1x5 @ 60%, rest 60-90 seconds 1x5 @ 65%, rest 60-90 seconds 1x5 @ 70%, rest 60-90 seconds 1x5 @ 75% Conditioning 4 rounds: Run 200m 1 Clean 5 Front Squats 1 Split Jerk ME Rope Pull-ups…
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08/17/13

Who else is happy it's the weekend? Strength 1) 15  min to establish 1RM Snatch for the day 2) 3x1 Block Pulls @ 100% of your 1RM Deadlift Conditioning 6 min AMRAP 6 KB Snatch, 3/arm (24/16 kg) 6 KB…
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08/16/13

Strength 1) 15 minutes to establish a Max 3 Position Clean + Jerk (Floor, Hang, Hip, Jerk) 2) 3X1 3-Position Clean & Jerk (Floor, Hang, High-Hang) @ 90% of Max from #1,  rest 90 sec. 3) 5x5 Seated KB Press:…
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08/14/13

Strength 1) HBBS: 1x5 @ 65%, rest 90 sec - 2 min 3x5 @ 75% 2) Front Squats: 4x5 @ 65%, rest 90 sec - 2 min Conditioning 3 rounds for time and reps of: 3:00 to complete- Run 400m…
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08/13/13

Strength 1) 15 minutes to establish a Max 3-Position Snatch (Floor, Hang, High-Hang). 2) 3X1 3-Position Snatch (Floor, Hang, High-Hang) @ 90% of Max from #1 – rest 90 sec. Conditioning AMRAP 12 mins: Ascending ladder of: 3 Thrusters 115/75#…
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08/12/13

Strength 1) HBBS: 1x3 @ 70% 1x2 @ 80% 1x2 @ 90% 1x1 @ 95% 2) Front Squats: 1x5 @ 65% 3x5 @ 75% Conditioning 30 KB swings 32/24kg 30 Burpees 20 KB swings 32/24kg 20 Burpees 10 KB swings…
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08/10/13

Strength 1) 15 min to work on C&J technique. 2) 3x1 Block Pulls @ 97% of your 1rm Deadlift. Notes: *C&J Technique - Work on your worst position.  First pull, hang, high hang, power position, dropping under the bar, foot…
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08/09/13

Strength 1) 15 minutes to find a 2RM Hang Clean 2) 4×4 Push Press – heaviest possible, rest 90 sec. Conditioning 20 Min AMRAP of: Run 400m ME UB T2B Notes: If your ME UB T2B is less than 10,…
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08/07/13

Strength 1) HBBS: 2x5 @ 65%, rest 90 sec 3x5 @ 70%, rest 90 sec 2a) 3x10 KB Step-ups (1 KB each hand) - Heavy, rest 60 sec 2b) 3x6 Good Mornings, rest 60 sec Notes: * HBBS is based…
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08/06/13

Strength 1) 4X3 Snatch High Pulls @ 110% of Max Snatch, rest 90 sec. 2) 4X4 Snatch First Pulls – heaviest possible, rest 90 sec. DEMO VIDEO Conditioning 7 rounds of: 30 sec. Row for Calories 30 sec. Rest 30 sec. ME…
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08/05/13

Marvel's 7 week Bootcamp starts September 9th!  Classes will be held Mon, Wed, and Fri @ 6:15am. Barbells are not used in Bootcamp, so this is a great way to introduce friends and family who might not feel ready for…
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08/03/13

Strength 1) 12 min of Snatch technique work.  Focus on perfect technique, not the amount of weight on your bar. 2) 10 min to work up to a Deadlift 1x 2 @ 95 % Conditioning 50-40-30-20-10 Double Unders ABMAT Situps…
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08/02/13

  • 1st August 2013
Our August Olympic Lifting Seminar is coming up!  This may be our last Olympic Lifting seminar for a few months, as I think our next one will be more of a training camp that's focused on lifts, skills, and becoming…
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07/31/13

Strength HBBS: 1x4 @ 70% 1x4 @ 75% 1x4 @ 80% 1x4 @ 85% Conditioning 3 Rounds of: 7 Front Squats @ 70% Run 400m Rest 1 min 2 min of ME DUs
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07/30/13

Strength: 1) 15 min to establish a 1RM 2 Position Hang Snatch (low hang - 2" from floor, to hang @ top of knees) 2) 3x1  2 Position Hang Snatch @ 90% of 1RM from #1 - rest 90 seconds…
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07/29/13

Thank you to everyone who came out to our first Olympic Weightlifting seminar this weekend! We had a great time, worked a ton on technique, and saw some big improvement!  Don't forget to mark your calendars for our next Oly…
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07/26/13

Olympic Weightlifting seminar this Saturday and Sunday! Sign up here! Remember friends, there will be no 10:00 class.  That was your warning.  Because, yes, we'll all laugh at you if you show up 10 till 10:00 ready to exercise.  :) Strength: 1a)…
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07/24/13

Strength HBBS: 1x4 @ 75%, rest 90 sec 1x4 @ 80%, rest 90 sec 1x4 @ 80%, rest 90 sec 1x4 @ 80%, rest 90 sec Notes: HBBS percentages are based off of 90% of you HBBS 1RM. Conditioning 10…
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07/23/13

Strength 1)  15 minutes to establish a 3RM Pause Snatch (pause three counts at the bottom of the knee). Note: Reps do not need to be touch and go; however, re-grip should happen immediately. Make sure to pause for three…
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07/22/13

Strength: 1) HBBS 1x6 @ 70% , rest 90 sec 1x6 @ 80%, rest 90 sec 1x3 @ 90%, rest 2 min 1x2 @ 95% 2) Front Squats 1x4 @ 75%, rest 90 sec 1x4 @ 80%, rest 90 sec…
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07/20/13

Strength: 1) 15 min to est a 1RM snatch 2) 1x2 Deadlift @ 90% - In no more than 5 sets work up to 90% Conditioning: 21-15-9 Burpee Box Jumps (24/20in) Pull-ups
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07/19/13

Pic of Drew demonstrating the HBBS for our Olympic Weightlifting seminar coming up next week, July 27-28.  BTW, make sure you guys sign up!  Marvel members get $20 off the cost of the seminar. This is going to be a…
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07/17/13

Strength: HBBS 1x6 @ 65% 1x6 @ 75% 1x6 @ 80% 1x6 @ 80% Notes: HBBS percentages are based off of 90% of your HBBS 1RM. Conditioning: 12 minute AMRAP of: 20 (steps) BB Walking Lunges (front rack) 75/55# 15 T2B…
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07/16/13

Strength: 1) 15 minutes to establish a Max 3-Position Snatch (Floor, Hang, High-Hang) 2) 4X8 Pendlay Rows – heaviest possible, rest 60 sec. Conditioning: In 20 minutes… 5 rounds for time of: 15 OHS (95/65) Run 400m With the remainder of the…
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07/15/13

This past Saturday Ashley, Drew, and Bryant competed in the SuperFit Games at CrossFit Invoke in Raleigh.  Bryant and his teammate finished top 10 in the Male/Female RX division, Drew and his teammate came in 1st place in the Male…
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07/13/13

Strength: 1) 15 Min to establish a 1RM Clean and Jerk 2) 1x2 Deadlift @ 85%  - In no more than 5 sets work up to 85% Conditioning: 21-15-9 Power Clean (135/95) Ring Dips Notes: Compare to 05/03
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07/12/13

Strength: 1a) 3x5 Push Press - heaviest possible, rest 60 sec. 1b) 3x ME Chin-ups, rest 60 sec. Conditioning: Row 25om 5 Power Snatches (115/75) Row 250m 10 Power Snatches (95/65) Row 250m 15 Power Snatches (75/55) Row 250m Midline:…
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07/10/13

  Strength: HBBS 1x8 @ 65%, Rest 90 sec - 2 min. 1x8 @ 70%, Rest 90 sec - 2 min. 1x8 @ 75%, Rest 90 sec - 2 min. 1x8 @ 80% Notes: HBBS percentages are based off of 90%…
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07/09/13

Strength: 1) Take 5 attempts to work up to a near maximal Snatch (after warmup lifts), rest as needed between attempts. The goal is no misses. 2) EMOM for 5 minutes – 1 Snatch @ 90% of max from #1…
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07/08/13

Strength: 1) HBBS: 1x8 @ 65%, Rest 90 sec - 2 min 1x8 @ 70%, Rest 90 sec - 2 min 1x6 @ 80%, Rest 90 sec - 2 min 1x6 @ 85% Notes: HBBS percentages are based off of…
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07/06/13

Strength: 1) 15 min to establish a 1RM Snatch 2) 1x3 Top Pulls @ 95% of your 1RM Deadlift Conditioning: 10 Min AMRAP of: 5 Pull-ups 10 Push-ups 15 Air Squats
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07/05/13

Okay, so the picture won't transfer from my dang phone to the computer. I've been tying off and on for about 2 hours, annnnd I give up. Strength: 1) EMOM for 5 min : 2 Cleans (full) -  80% -then-…
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07/04/13

Happy 4th of July!!! Gym is closed! No make-up day or mobility day at the gym!  For those of you who want/NEED to find a gym to workout at today, CrossFit Durham is having a special 4th of July workout…
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07/03/13

BTW, my favorite part of the picture is the person laid out on the floor behind the fan. Strength: 1) HBBS 1x10@ 60% - Rest 90 sec - 2 min 1x10 @ 65% - Rest 90 sec - 2 min 1x8…
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07/02/13

Strength: 1) 5X1 Snatch + 5 Snatch Grip Push Press – heaviest possible, rest 60-90 seconds 2) 4x5 Pendlay Row – heavier than last week, rest 60 sec. DEMO VIDEO Conditioning: 50 C2B Pullups for time* *EMOM including the first minute –…
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07/01/13

Strength: 1) HBBS: 1x8 @ 65% - Rest 90 sec - 2 min 1x8 @ 70% - Rest 90 sec - 2 min 1x6 @ 80% - Rest 90 sec - 2 min 1x6 @ 85% Notes: Remember the percentages…
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06/29/13

Strength: 1) 15 min to establish a 1RM Clean and Jerk 2) 1x3 Top Pulls @ 90% of your 1RM Deadlift Conditioning: 21-15-9 Thrusters (95/65) Pull-ups
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06/28/13

Strength 1) 7X1 3 Position Clean (Hi-Hang, Hang, Floor) + 1 Jerk – heaviest possible, rest 60-90 seconds 2) 4X5 Split Press – heavier than last week (absolutely no heaving), rest 60 sec.DEMO VIDEO Conditioning: 12 minute AMRAP of: 100'…
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06/26/13

Strength: 1) HBBS: 1x10 @ 60%, Rest 90 sec - 2 min 1x6@ 70%, Rest 90 sec - 2 min 1x6 @ 75%, Rest 90 sec - 2 min 1x6 @ 80% *Notes: Remember the above percentages are based off…
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06/25/13

Strength: 1) 7X1 Snatch + 3 Snatch Grip Behind the Neck Push Press – heaviest possible, rest 60 - 90 seconds 2) 4X5 Pendlay Row – heavier than last week, rest 60 sec. DEMO VIDEO Conditioning: 3 rounds for total reps of:…
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06/24/13

I don't have a picture for today's post.  I'm sorry if I hurt your hearts for that, but I haven't left you empty handed. Tonight's post on Outlaw inspired me to share my two favorite videos of my all-time favorite Olympic Weightlifter,…
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06/22/13

Don't forget it's bring a friend day! While members are lifting, friends will be given a tour of the facility and have an opportunity to ask questions. After the tour and Q&A, the movements for the workout will be taught…
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06/21/13

Strength: 1) 5X1 -  3 Position Clean (Hi-Hang, Hang, Floor) + 1 Jerk – heaviest possible, rest 60-90 seconds 2a) 3x5 Split Press – heaviest possible (absolutely no heaving), rest 60 sec.DEMO VIDEO 2b) 3 x 8 Front Rack Box…
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06/20/13

Rest day, mobility day, or come in to make up something you missed earlier in the week. The first week of our strength cycle is almost over.  Be sure you're taking care of yourself by eating well (lots of protein,…
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06/19/13

Strength: 1) HBBS 1x10 @ 60% - Rest 90 sec. 1x8 @ 65 % - Rest 90 sec. 1x8 @ 70% - Rest 90 sec. 1x8 @ 75% Notes: Remember the percentage for your HBBS for this cycle is based…
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06/18/13

Strength: 1) 7X1 Snatch + 3 Snatch Grip Behind the Neck Push Press – heaviest possible, rest 60 seconds 2) 4X5 Pendlay Row – heaviest possible, rest 60 sec. DEMO VIDEO Notes: Watch the demo video for the Pendlay Row.  It's…
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06/17/13

The squat and deadlift cycle begin this week.  We'll be slightly modifying the Hatch Squat Cycle and we'll be following the Scott Yard Deadlift cycle with the exception of the speed days.  The reason we aren't doing the speed days…
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06/15/13

TEST WEEK Today is our last day of testing. I know many of you are spent, as you should be, but you guys should be very proud of your hard work.  I saw some big PR's this week. Every one of…
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06/14/13

TEST WEEK Strength: Establish a Bench Press 1RM Notes: Rest 4 minutes between lifts once you get to around 90% of your current 1RM Conditioning: 30 Power Snatches for time (135/95)  
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06/12/13

TEST WEEK Strength: Establish a 1RM C&J Notes: Take at least 4 minutes between lifts when you're at 90% + of your current 1RM. Conditioning: 2K row for time - Rest 4 minutes - ME UB KB Swings (52/35) Just remember,…
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06/11/13

TEST WEEK Strength: Establish a Snatch 1RM. Rest as much as needed. Notes: Take at least 4 minutes between lifts when you're at 90%  + of your current 1RM. Conditioning: 100 Burpees for time
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06/10/13

TEST WEEK I apologize for not including a picture with today's post.  I was a little busy exercising for time in MD this past weekend, but I promise, everything will be back to normal Tuesday!  :) As I mentioned numerous…
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06/08/13

  Strength: 15 Min to work on Snatch technique.  Work up only as heavy as good technique allows. Conditioning: 20 KB Snatches - 10l/10r (24/16kg) 20 Pistols (alternating) 20 KB Snatches - 10l/10r (24/16kg) 20 Pistols (alternating) 20 Over the Box Box Jumps (24/20″)…
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06/07/13

Strength: EMOM for 7 min: 3 Front Squats  @ 65% Skill: 10 Minutes to work on MUs and MU transitions Conditioning: 21-15-9 Power Snatches (95/65) Burpees with Lateral Jump over Bar *Notes: Remember this is our de-load week. Next week we…
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06/06/13

Rest Day!  Remember, no mobility day or make-up day in the gym today.  Regular schedule back tomorrow!  :)
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06/05/13

Strength: EMOM for 7 min: 3 HBBS  @ 65% Skill: 10 Min to work on Freestanding Handstands or Handstand Walks Conditioning: Run 800m 3 rounds of- 12 Ring Dips 8 Rope Pull-ups Run 800m *Notes: Remember this is our de-load week.…
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06/04/13

Strength: 7X1 Clean and Jerk up to 80% – rest as needed, no higher than 80% Conditioning: Every 3 minutes for 15 minutes perform 300m row for men/250m row for women 15 wall balls (20/14) *Notes: Remember this is our de-load…
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06/03/13

Strength: 7X1 Snatch up to 80% – rest as needed, no higher than 80% Conditioning: 12 minute AMRAP of: 7 Power Clean & Jerks @ 155/105# 14 Front Squats @ 155/105# Run 200m Midline/Stability: 3x2 (ea. arm) Turkish Getups -…
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06/01/13

Strength: 1) 15 minutes to establish a 1RM Clean & Jerk 2) 1X20 HBBS Notes: The recommendation is heavier than last week, but still able to finish all 20 reps. Make sure to hit absolute depth with every rep. Conditioning: 7 Min…
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05/31/13

Strength: 7X3 Bench Press – heaviest possible, rest 2:00. *Notes: Work up to a nearly maximal load by the 4th or 5th set.  All reps must be performed with the hips in contact with the bench. Try to go heavier…
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05/30/13

Rest day, mobility day, or make up something you missed earlier in the week. *Next Thursday, June 6th, the gym is closed!  Ashley and Drew will be at Regionals competing in the team competition with CrossFit Sua Sponte!
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05/29/13

Strength: 1) 10X1 Hi-Hang Clean + 1 Jerk – heaviest possible, rest 60 sec. 2) 5X5 Front Squats @  70% – rest 90 sec. Conditioning: 5 Rounds for time: 5 Power Snatches (135/95) 35 Double Unders 200m Run Midline:  1a) 2x20…
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05/28/13

Strength: 1) Every 40 seconds for 4 minutes: 1 Snatch (full) + 1 Heaving Snatch Balance + 1 OHS @ 70% *Notes: These should both be completed as a complex, without dropping the bar between movements. 2) 5X5 Tempo HBBS…
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05/27/13

For love of country they accepted death. ~ James A. Garfield 20 Min AMRAP of: 10 Push Press (115/75) 10 KBS (24/16kg) 10 Box Jumps (30/24 in) *Notes: We will work in 20 min heats if necessary.  :) 
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05/25/13

Strength: 1) 15 minutes to establish a 1RM Snatch. 2) 1X20 HBBS *Notes: The recommendation is heavier than last week, but still able to finish all 20 reps. Make sure to hit absolute depth with every rep.  Conditioning: For time: 30…
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05/24/13

Strength: 5x2 - Top Pulls @ 85% - rest 60 seconds *Notes:  Sorry folks.  I'm still unable to find the video of Drew demoing the Top Pulls. Skill: 10 Minutes to work on MUs and MU transitions Conditioning: 3 Rounds…
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05/23/13

Someone's happy that it's rest day... Rest day, mobility day, or make up something you missed earlier during the week day.
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05/22/13

Strength: 1) 5X2 3-Stop Clean Pulls – heaviest possible, rest 60 sec. DEMO VIDEO 2) 5X3 Front Squats @  80% – rest 2:00 *Notes: Straps should be used for 3-Stop Clean Pulls. Conditioning: 3 Rounds for time of: 50 DUs 12…
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05/21/13

Strength: 1) Every 30 seconds for 3 minutes: 1 Power Snatch + 2 Behind-the-Neck Push Presses @ 70% 2) 5X2 Tempo HBBS @ 80% – rest 60 sec. *Notes: Quick descent, 3 counts (seconds) in the rock bottom, bounce and…
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05/20/13

Strength: 1a) 5X2 3-Stop Snatch Pulls – heavy , rest 60 sec. DEMO VIDEO *Notes: Use straps if you have them. Conditioning: 3 rounds for time of: 20 Pistols (alternating) 15 Burpees 10 Rope Pull-ups Midline/Stability: 3x3 (each side) - Turkish…
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05/18/13

Strength: 1) 15 minutes to establish a 1RM Clean and Jerk. 2) 1X20 HBBS *Notes: The recommendation is heavier than last week, but still able to finish all 20 reps. Make sure to hit absolute depth with every rep. Conditioning: In…
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05/17/13

Strength: 7X3 Bench Press – heaviest possible, rest 2:00. *Notes: Work up to a nearly maximal load by the 4th or 5th set.  All reps must be performed with the hips in contact with the bench. Skill: 10 Minutes to…
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05/16/13

If you have worked out Mon-Wed then today is your rest day and/or mobility day.  If you have missed a day this week you may come in during normal class hours to make-up something that you have missed.
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05/15/13

Strength: 5 x 1 - 1&1/4 Front Squats – heaviest possible, rest 60 sec. VIDEO DEMO *Notes: If you have been performing these movements for less than 3 months, you will do standard front squats instead of the 1&1/4 Front Squats.…
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05/14/13

Strength: 1) 5x2 Touch and Go Power Cleans + 1 Push Jerk @ 75% - Rest 60 Sec 2) 5X3 Tempo HBBS @ 80% – rest 60 sec. *Notes: Quick descent, 3 counts (seconds) in the rock bottom, bounce and…
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05/13/13

Strength: 1) 7X1 Hang Snatch – heaviest possible, rest 60 sec. Conditioning: Row 250m 10 Burpees 12 KB Snatches (52/35) Row 500 10 Burpee Pull-ups 12 KB snatch and lunge (6r/6l) Row 250m 10 Burpees 12 KB Snatches (52/35) Midline/Stability:…
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05/11/13

Strength: 1) 15 minutes to establish a 1RM Snatch. 2) 1X20 HBBS *Notes: The recommendation is heavier than last week, but still able to finish all 20 reps. Make sure to hit absolute depth with every rep. Conditioning: For time: Run…
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05/10/13

  • 9th May 2013
Strength: 3 x 10 Bench Press @ 70% - Rest exactly 2:00 *Notes: These should be UB reps. Skill:  8 Minutes alternating every 2 minutes b/w DUs and Freestanding Handstands or Handstand walk practice. Conditioning: Every 3 minutes for 15…
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05/09/13

If you have worked out Mon - Wed, this is your rest day and/or mobility day.  If you have missed a day you may come in to make something up during regular class hours.
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05/08/13

Strength: 1a) 5X2 1&1/4 Front Squats – VERY heavy, rest 60 sec. VIDEO DEMO 1b) 5 x ME Static Holds on the short ropes - Pull to the "up" part of the pull-up and hold, rest 60 sec. *Notes: If you…
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05/07/13

Strength: 1) Every 30 seconds for 4 minutes:  2 (touch and go) Power Cleans + 1 Push Jerk @ 70% 2) 5X2 Tempo HBBS @ 80% Notes: * Quick descent, 5 counts (seconds) in the rock bottom, bounce and quick back up.…
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05/06/13

Strength: 7X1 3-Position Snatch – heaviest possible, rest 60 sec. Notes: *Position #1 is the low-hang – approximately 2″ from the floor. Position #2 is the traditional hang (just above the knee), and position #3 is the hi-hang (hip). All…
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05/04/12

Strength: 1) 15 min to establish a 1RM Clean and Jerk 2) 1 x 20 HBBS - Heavier than last week, but still able to finish all 2o reps. Conditioning: 3 Rounds Run 400 50 DUs 25 Wall-Balls (20/14#)
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05/03/13

Strength: Push Press - 7x3  - Heaviest Possible *Notes: Work up to a nearly maximal load by 4th or 5th set.  Try to maintain or increase slightly for remaining sets. Conditioning: 21-15-9 Power Cleans (135/95) Ring Dips - THEN after…
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05/02/13

If you worked out Mon - Wed of this week, this is your rest day/mobility day.  If you missed a day you may come in to do a workout that you missed.
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05/01/13

In case some of you are unaware, we share our 11,000 sq. ft. facility with DiamondFit Performance.  Here's a pic of their hitting cage going up this afternoon. We couldn't be more excited for them! Strength: 1a) 4X3 Clean First…
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04/30/13

Strength:  EMOM for 8 Min: 2 (touch and go) Power Cleans + 1 Push Jerk @ 75% Conditioning: Row 400m 5 Thrusters (135/95) Row 300 10 Thrusters (135/95) Row 200 15 Thrusters (135/95) Row 100 Midline: With a partner (1…
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04/29/13

Strength: 1) 5x1 - 1 High Hang Snatch (from hip) + 1 Low Hang Snatch (from knee) technique work - Light to moderate weight/perfect form 2) 3X5 Tempo HBBS @ 75% – rest exactly 60 sec. *Notes: HBBS - Quick…
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04/27/13

Strength: 1) 15 minutes to find a 1RM Snatch 2) 1X20 HBBS *Notes: This should be a maximal set. The recommendation is to use approximately 70% of 1RM for this first week. Make sure to hit absolute depth with every…
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04/26/13

Strength: 6 x 3 Deadlifts @ 80% Skill: 12 minutes to work on Rope Climbs http://youtu.be/PkbpMb5hm7Y *Notes: Don't forget to wear pants or bring long socks. Conditioning:  10 minute AMRAP of: 10 Pullups 15 Hang Power Snatches @ 75/55# 15…
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04/25/13

Is it obvious Lindsay is a dancer? Rest day, mobility day, or make up something you may have missed earlier in the week.
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04/24/13

Strength: 1a) 4X3 Clean First Pulls – heavy, rest 60 sec. 1b) 4X2 1&1/4 Front Squats – heavier than last week, rest 60 sec. VIDEO DEMO *Notes: Try to increase,at least in small increments, from last week’s 1&1/4 FS. If you…
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04/23/13

Strength: 1) EMOM for 7 minutes: 2 (touch and go) Power Cleans + 1 Push Jerk @ 70% 2) 5X3 Tempo HBBS @ 75% – rest exactly 60 sec. *Notes: HBBS - Quick descent, 5 counts (seconds) in the rock bottom, bounce and…
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04/22/13

Strength: 1) 7X2 Hi-Hang Snatch – heaviest possible, rest 60 sec. 2)  3 x ME Rope Pull-ups  - rest as needed Conditioning: 30 Burpees 25 DUs 20 Burpees 25 DUs 10 Burpees 25 DUs Row 1K
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04/19/13

Strength: 7X3 Bench Press – heaviest possible for last 3-4 sets, rest exactly 60 seconds. Notes: Work up to a nearly maximal load by the 4th or 5th set. Try to maintain this load, or increase it slightly, over the…
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04/18/13

If you have worked out Monday - Wednesday this is your rest day and/or mobility day.  If you have missed a day you may come in to make up something from earlier in the week.
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04/17/13

Strength: 4X2 1&1/4 Front Squats – heavy, rest 60 sec. VIDEO DEMO Notes: Watch Demo Video.  It’s there for a reason. Conditioning:  75 DUs 20 Pullups 25 Ab-Mat Situps 50 DUs 20 Pullups 25 Ab-Mat Situps 25 DUs 20 Pullups 25…
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04/16/13

Strength: Clean and Jerk: 3X1 @ 70%, 3X1 @ 75%, 2X1 @ 80% – rest 60 sec Conditioning: 5 Rounds 12 KB Push Press (52/35) Row 250 Midline: Partner Side Medball Throws
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04/15/13

UPDATE: Turf and DFP's hitting cage arrive Monday, 4/15! Strength: 1a) 5X3 Snatch First Pulls – heaviest possible, rest 60 sec. DEMO VIDEO 1b) 5X2 Tempo HBBS @ 75% – rest 60 sec. Notes: *Tempo HBBS = Quick descent, 3 counts…
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04/13/13

Strength: Top Pulls - 5 x 2 @ 80% Notes: I've searched all over the Interwebz for the video of Drew demonstrating the Top Pulls, but I can't find it anywhere.  Don't worry though my strong ones.  We will go…
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04/12/13

Strength: Split Jerk - 7x2 @ 80% Conditioning: 7 min AMRAP of: 7 Front Squats @ 70% 21 Lateral Jumps over BB 7 T2B - Rest 1 Min- 2 min AMRAP of: Ring Dips
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04/11/13

If you have worked out Monday - Wednesday, this is your rest day and/or mobility day.  If you haven't  worked out Monday - Wednesday you may come in to make up something you missed earlier this week.
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04/10/13

  Strength: Push Press - 4 x 5 @ 75% Conditioning:  3 Rounds Run 400m 21 KBS (24/16kg) 12 pull-ups Midline: 1a) GHD Situps - 2 x 15 1b) GHD Back Extensions - 2 x 15
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04/09/13

Strength: HBBS - 3x5 @ 80% Conditioning: *With a running clock and no rest between: 2 minutes ME Handstand Hold (accumulate as many seconds as possible) 6 minute AMRAP of: 15 Hang Power Cleans @ 115/75# 15 Burpees 2 minutes…
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04/08/13

Maybe you have already noticed that we put a lot of focus on strength and Olympic Weightlifting at Marvel Strength & Conditioning.  That's because we believe they are the primary sources of building overall fitness. The stronger you become, and…
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04/06/13

Strength:  Front Squats - 4x5 @ 75% Conditioning: 3 Rounds: 12 Ring Dips 9 T2B 7 Snatches (full squat)  @ 80%    
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04/05/2013

Strength: Bench Press - 3 x 12 @ 60% Midline/Stability: 1 Leg/1 Arm Kettlebell RDL - 3 x 8 (ea. leg) http://www.youtube.com/watch?v=VdsYonXpEfk Conditioning: Open Workout 13.5 4 minute AMRAP of: 15 Thrusters (100 / 65 lbs) 15 Chest to bar…
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04/03/13

Strength: 7x1 - 2 Clean Grip Deadlifts + 1 Hang Clean (full) + 1 Jerk  - Heavy, but good technique Skill: 8 Min Pistol Practice  Conditioning: Tabata Row for Calories - Score is total calories -Then- 8 min of alternating…
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04/02/13

Strength: HBBS - 4 x5 @ 75% Conditioning: 1 Min ME  KBS @ 52/35 - 1 Min Rest  - 3 min AMRAP: 5 Power Cleans @ 70% 100m Shuttle Run 3 MUs - 1 Min Rest - 3 Min AMRAP:…
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04/01/13

Strength: 1) Every 20 seconds for 4 minutes: 1 Snatch (full) @ 75% - Rest 3 minutes - 2) Every 60 seconds for 8 minutes: 1 Snatch (full) @ 85% Conditioning: 50 Double-Unders 200′ OH Plate Carry, 45/35# 25 Pull-Ups…
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