Monthly Archives: April 2012

5-1 WOD

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7 Minute AMRAP of Burpees!

Just kidding… Wanted to see if you were paying attention!


10 Goblet Squats

10 Russian Swings


Run 200 Meters

Back Squat (3000 lbs for Men, 2000 lbs for Women)

Run 400 Meters

Front Squat (2000 lbs for Men, 1250 lbs for Women)

Run 600 Meters

Overhead Squat (1000 lbs for Men, 750 lbs for Women)

Run 800 Meters

*You can get the weight however you want. Higher reps at lower weight or lower reps at a higher weight.

Cash Out…

50 Sit Ups

Roll Out

*Courtesy of (One paragraph from Greg Glassman on the OHS)

Ironically, the overhead squat is exceedingly simple yet

universally nettlesome for beginners. There are three

common obstacles to learning the overhead squat.

The first is the scarcity of skilled instruction—outside

of the Olympic lifting community most instruction on

the overhead squat is laughably horribly, wrong—dead

wrong. The second is a weak squat—you need to have a

rock-solid squat to learn the overhead squat. We strongly

recommend you review the December 2002 issue of

the CrossFit Journal on squatting before attempting the

overhead squat; you could save yourself a lot of time

in the long run. The third obstacle is starting with too

much weight—you haven’t a snowball’s chance in hell of

learning the overhead squat with a bar. You’ll need to use

a length of dowel or plastic PVC pipe; use anything over

five pounds to learn this move and your overhead squat will

be stillborn.


*Please keep this in mind if you get frustrated with the Overhead Squat



4-30 WOD

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5 KB Snatch on each arm

5 KB Clean and Press on each arm

5 Push Up Jacks



Wendler Shoulder Press week 2… 3×3 @ 70,80, and 90%.



Ground to Overhead (95/65)


Cash Out…

Easy 750 Row

Shoulder Band Stretch

*Courtesy of T Nation… This is the readers digest version

My Favorite Upper Body Lift

by Jim Wendler – 4/02/2012

The year was 2001. It was a Sunday morning and I’d just finished bench  pressing. I felt like crap – another bad bench workout, and it was pissing me off.

I was sick and tired of being awful. Tired of having a shitty bench press. Sick of    being weak.

I tried to figure out what I needed to do. Was it my programming? Technique? A  “magic” assistance exercise that I wasn’t already doing?


I decided right there that I would no longer listen to or read anything on    training. I already knew enough to figure out my problem – acquiring more random    training “knowledge” wasn’t going to help me. I needed to rely on my  gut and my experience, and certainly not any trends.

I had to start by being brutally honest with myself and realize that I was plain weak.

Weak everywhere. Everything needed to get stronger. Weak Point Training, while    good in theory, suggests that you have “strong points.” I’m sorry, but  few people with such glaring holes can really classify themselves as strong, period.

So I resolved to make everything strong. Quads, hamstrings, abs, low back,  shoulders, triceps – you name it.

For the shoulders, I decided that until I pressed 500 pounds for 8 good reps, I    was weak. With that goal I had a lot of work to do.

So every Sunday morning after I bench pressed, I did five sets of 10 reps on the    press. I didn’t use a machine. I didn’t sit on a bench and turn it into an  incline. I did them standing with a barbell.

I started with 95 pounds. Pathetic. Keep in mind that at the time, I was    bench-pressing 410 pounds.

After two months of steady pressing, my bench rose to 440. One month later, it rose to 455.

I fell in love with the press, first because of the effect on my bench press. Now    it’s no longer a means to an end, but the end itself. The press has become a  mainstay in my training program and easily my favorite upper body lift.

Here are some things that have helped me increase my press from the paltry sets at    95 pounds to doing 300.

Hold your Air and Use Your Lats. If your body wilts when you take the bar off the  rack, your press will follow suit. This isn’t groundbreaking but it bears repeating.

Before each set, I grab the bar at the appropriate width and grind my hands into    the knurling. I take in short breaths and start to stabilize my torso. As I get under  the bar I make sure my lats and upper back are very tight and pulled (somewhat) together.

The key to taking the bar off the rack and a quality starting position is using    the lats as a shelf. This means that you shouldn’t support the bar with just your arms and shoulders, but also the lats. This ensures that the bar path stays  close to the body, not arched out in front.

The only problem that I’ve run into with keeping your air is getting too    dizzy. The solution is simple – learn how to flex, stabilize, and hold your body    without taking so much air. One thing that can help is taking the breath in with your  nose, not your mouth.

Turn the Volume to 11. As noted in my press revelation above, I did five sets of    10 reps with my initial press training and it helped quite a bit. If you’re a    beginner and have a very weak press, this is crucial. I still recommend a good base    program with heavier, progressive weights, but don’t be afraid to do a lot of  volume after the main training.

There’s nothing magical about five sets of 10 reps. I recommend 50 & 100 reps per assistance work phase.

Learn the Form. Strength training experts have dealt a huge blow to the press in    recent years. It’s been demonized as being the culprit of all upper body    injuries. The one thing that bothers me is this: everyone with shoulder problems  bench presses, but few press.

It’s like being attacked by one person and then punching another in    retaliation. That kind of logic might work in New Jersey, but in the gym it  doesn’t make sense.

You can’t say an exercise is bad if you don’t do it correctly. Any    exercise done incorrectly is bad – so that’s a poor excuse to shit on an    exercise.



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5 Turkish Get Ups on each side




10 Russian Swings




500 Meter Row

12 Deadlifts

21 Box Jumps

*Deadlifts are Body Weight for men as Rx and 85% for Women as Rx… You can always scale if needed.

*20″ Box for both and women

Cash Out…

Stretch with Bands and Roll Out.

Below is courtesy of CrossFit Lisbeth


Work.Really hard. For years. And when a door opens, run through it. When opportunity presents itself, don’t just grab it — knock it down, toss it on your back, and sprint until you’re ready to throw up. Suck in more air and run even harder. Ignore the pain and head for the light. Run as if darkness itself is chasing you and failed steps will take your soul.

There is no such thing as an overnight success. There is only the dream of the overnight success: the myth, the legend, the want that we all have.

Lasting success is the result of hard work. Period. Dot.

If you want something, go get it.But don’t think it will come overnight. It never does. Be prepared to work hard, for years.

Be prepared to serve. To let others come first. To set yourself on fire. To set your very soul on fire. To offer your heart plain and simple, live and beating, right there on the table, every day.


Expect to be attacked. Expect to be ridiculed. Expect to be ignored.

Breathe. Hurt. Suffer. Smile.

And maybe, one day, you’ll find yourself wondering how you got so lucky — and you’ll realize it wasn’t luck at all.

Now, get back to working on your dream.


April 26

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2 rounds of “Cindy”



3 x 5 Squat Clean (skill work – not heavy)



10 Med Ball Squat Cleans

15 Push Up Jacks

20 Sit Ups

(For an extra challenge substitue Hollow Rocks for Sit Ups and add 1 round)

*Rest 1 minute between rounds

Cash Out

Roll Out/ Stretch


4-25 WOD

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5 Barbell Shoulder Press

5 Barbell Push Press

5 Barbell Push Jerk

5 Pull Ups

5 Knee Tucks



Wendler Shoulder Press

3×5 @ 65,75,85%


30 CTB Pull Ups

30 Ring Dips

75 Push Press (75/55)

100 Double Unders

*For Rx plus do 10 muscle ups in place of the pull ups and dips

*You can break up and mix the Pull Ups and Dips however you want… 10×3,5×6,3×10… You choose. you can’t go on to the PP until you are done with the Pulls and Dips.

*The Pull Ups and Dips can be scaled with bands and boxes

Cash Out…

Row 500 (Easy)

Roll Out and use the bands to stretch

*Courtesy of Marks Daily Apple

Sweet & Tart Rhubarb and Berry Dessert Sauce

Rhubarb is a mysterious vegetable, one that is loved by many despite its toxic leaves and puckering, tart flavor. It’s possibly one of  the least versatile vegetables out there and resists most attempts at making it  palatable, unless a cup of sugar is involved. There are some savory rhubarb  recipes out there, but most make an unintentionally convincing argument that  rhubarb really is best served for dessert.

So what’s a Primal rhubarb lover to do? If spring is not really spring until  you’ve had a taste of seasonal rhubarb, but you want to avoid the sugar and  flour in cakes and crumbles, then try Rhubarb and Berry Dessert Sauce  instead. Rhubarb is simmered in butter, vanilla and just enough honey to sweeten  it up without masking the tart flavor. Fresh berries  are mixed in and then the sauce is spooned on top of full-fat yogurt or layered  with homemade whipped (coconut) cream. The contrast of the tart, fruity sauce  and rich yogurt or whipped cream truly tastes like an indulgent dessert. If you  need a little crunch, sprinkle ground nuts or dried coconut on top. The bold  flavor of this dessert makes small amounts really satisfying, so a little bit of  the sauce will go a long way.


Lest you think that rhubarb desserts are all indulgence with no virtue, there  are some health benefits to be had. Rhubarb is a decent source of calcium, fiber  and vitamin C and can potentially reduce heartburn, cholesterol and hot flashes  in menopausal women. As you’re eating your rhubarb and berry sauce with whipped  cream, however, it’s unlikely you’ll be thinking about this. You’ll simply be  enjoying a fabulous new dessert.

Servings: 4-6


ingredients 12

  • 2 tablespoons butter
  • 1 teaspoon vanilla
  • 2 teaspoons honey
  • 3 stalks of rhubarb, peeled if needed and sliced thinly
  • 1 cup fresh raspberries
  • 1 cup fresh blackberries


If the peel on the rhubarb is thick and/or stringy, you can peel it off  before cutting the stalks up.


Melt butter with honey and vanilla over medium heat.

Add rhubarb and simmer 10 minutes.

simmering rhubarb

Add berries. You can remove the sauce from the heat immediately so the  berries stay firm and fresh, or simmer for 3-5 minutes so the berries become  soft and release their juice.

simmering berries

Serve over full-fat yogurt or with whipped cream or coconut whipped cream. To make homemade whipped cream, whisk  a cup of whole cream and 2 teaspoons of vanilla by hand (or with an electric  mixer) until soft peaks form.

rhubarb dessert2



4-24 WOD

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25 Double Unders


12 Up Downs

12 Walking Lunges



16 Minute AMRAP

200 Meter Run

*On one of these runs you must do a farmer carry and one more a sandbag carry… The rest you can just run.

3 Toe 2 Bars

6 Box Jumps (30/24) *Step Down

9 Goblet Squats (53/35)

12 Russian Swings (53/35)

Cash Out…

Run 400 Meters Backward

Roll Out

Crossfit: Mental Strength *CrossFit Epiphany

Many people use Crossfit for the great physical workout.  They see the way their bodies change when they are dedicated to completing their WODs.  You firm up, you feel good,  you lift your loved ones into the air without a problem.  Maybe you stand in front of the mirror and flex a little (in secret so people do know how much you really love yourself now).  You are proud of how far you’ve come.  But many people don’t give their mind the recognition that it deserves.  How does your body find the strength to push through what seems to be the most difficult of WODs?

Being mentally strong is one of the things that separates the ones who complete the WODs from the ones who don’t.  Imagine you’re running a race.  You see the finish line, can barely see it but you know it’s there.  You feel like your legs might collapse or your lungs will burst but you are so close to the finish you can taste it.  What is it that to keep you going?  What is it that brings you across that finish line?  You tell yourself to finish, it’s just beyond those trees, then to that pole, then the through to the finish line.  ”Then I can lay down,  then I can breath,  then I can stop running.”  So you finish.  Sound familiar?

Our mental workout is one of the most intense workouts we get in Crossfit.  Our minds says “just push through,  it’s just thrusters,  it’s easy, it’s light, I can do this.  Just finish and then I can lay down,  then I can breath”.  It takes all we have but we finish.  Then again, sometimes our minds fail us.  Our inner voice gets the best of us and we give up.   Our bodies are fatigued and our mind says the weights too heavy.  ”I can’t”  plays in our minds like a bad song.  How can we come back from this?

Training your mind to be just as strong as your body will help you complete your goals and exceed all your own expectations.  Some ways to help train your brain is to become more self aware of the things you are telling yourself.  Pay attention to what they are thinking during a workout.  What works for you?  Find what works and the next time you are telling yourself to give up or sandbag a workout play that positive talk in your mind.  Honestly, it won’t work every single time.  You won’t Rx all the time or have a three minute Fran time, but the chances are  that you will feel better about your performance knowing that you gave all your body AND your mind had to give.

It also helps to recognize the negative talk.  Find the things you tell yourself when you aren’t feeling like you are at the top of your game.  Recognize them so you know when you need to start your positive self-talk.

Each workout can be a battle with your brain so begin at the beginning.  Set a small goal. ” I’ll go unbroken on the push ups, I can do that.”  Then begin again,  check in when you feel the fatigue of you muscles.  Then when you round toward the end give yourself another little pep talk.

I think that when it comes right down to Crossfit WODs it’s okay to lie to yourself.  ”This is easy, it doesn’t hurt.”  Work on clearing your head and letting your positive voice be the only one heard.  Even if all you have to run on is a little white lie.

Find another reason to finish.  Need more motivation?  Find a small reward to think about when you finish.  Whether it be the idea of how good you will feel when you’re done or how hot you want your body to look, find something that motivates you.  I like to think about the sweet taste of chocolate milk for my post WOD recovery.  Nothing gets me through a workout like the promise of something chocolaty.

Finally have fun.  It’s Crossfit.  It’s fun and challenging and should be enjoyed.

xoxo Crossfit Epiphany trainers




4-23 WOD

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15 Russian Swings (Soft Style)

7 Push Ups


Strength (Wendler Deadlift)

65% x 5

75% x 5

85 % x 5+

*If you are not comfortable with lifting this heavy, we will have you do 3 Sets of 10 for skill work.



Wall Ball

Power Clean

Cash Out…

Row a light 500… Then roll out and work with the bands


* Here is a quick explanation of what we are doing with the Wendler Cycle…

Each training cycle lasts four weeks, with these set-rep goals for each major lift:

Week 1: 3 x 5     Week 2: 3 x 3     Week 3: 3 x 5, 3, 1     Week 4: deloading

Then you start the next cycle, using heavier weights on the core lifts. And that’s where a seemingly simple system starts  getting complicated.

You aren’t just picking a weight to lift five times or    three times or one time per set. You’re using a specific    percentage of your one-rep max. And not your full 1RM. The    calculations are based on 90% of it.

So if your 1RM in the bench press is 315 pounds, you use 285    (90%) as the base number for your training-weight calculations.    Here’s how it works:

Week 1 Week 2 Week 3 Week 4
Set 1 65% x 5 70% x 3 75% x 5 40% x 5
Set 2 75% x 5 80% x 3 85% x 3 50% x 5
Set 3 85% x 5+ 90% x 3+ 95% x 1+ 60% x 5

When you see 5+, 3+, or 1+, that means you do the max reps you can manage with that weight, with the goal of setting a rep record in each workout.

Let’s walk through the Week 1 workout for bench press.    Using the example above, if your 1RM is 315, you calculate all your    percentages from 90% of that max, or 285 pounds.

So you’re using 185 (65% of 285) x 5, 215 x 5, and 240 or  245 x 5 or more.

Then after week 4 you add to your weight. Please log your numbers on something so you know what to do each week.