Monthly Archives: April 2013

5-1 WOD

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KB Deadlift
Russian Swing
Push Up/Side Plank



8 Push Ups
16 Double Unders (3:1)

3 Min Rest


8 Push Ups
16 Double Unders


2 Min on 4 Min off Rowing

Cash Out…

Work on something you are not good at for 5-10 Min
Tricep Roll Out


4-30 WOD

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20 second handstand hold
20 second wall sit
20 second push up
20 second squat
* rest 10 sec between everything


3×5 Shoulder Press @ 65,75,85%
Remember to Take 10% from your 1 rm.


12 Min AMRAP
10 Shoulder to Overhead (115/75)
20 Squats
30 Sit Ups
* At Some Point in the Wod row 500 meters.


EMOM for 12 Min

Odd – 10 Shoulder to Overhead
Even – 20 Squats

Cash Out…

Put 5 Pcs of flooring down:)
Roll Out triceps with a bar
Ball on shoulder

“Training is not about today. It’s about the process of going from where you are now to where you want to be later…”

-Mark Rippetoe

4-29 WOD

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7 Med Ball Push Press
7 Med Ball Squats
7 Wall Balls
7 Russian Swings


DL Tech then
3×5 Deadlift (65,75,85%)
(If you know your max -10% then do as many as possible in the last set. No touch and go.)


30 Swings (53/35)
30 Burpees on plate
30 Pull Ups
30 Wall Balls


EMOM for 14 Min

Odd – 6-7 Burpees
Even – 15 Swings

Cash Out…

100 Meter Farmer Carry
Use a bar and a partner to roll your legs

Courtesy of CF Verve…

Training Rules To Prevent Injury, from the book Science and Practice of Strength Training, by Vladimir Zatsiorsky and William Kraemer.

Maintain the weightlifting room and exercise equipment in proper order.

Make sure athletes warm up.
Do not overdose.

Avoid rhabdomyolysis.

Be cautious with the use of free weights.

Provide assistance when a barbell weight exceeds maximum weight and yielding exercises are being performed.

Avoid imbalance in muscle development.

Make sure weightlifting and spotting techniques are clearly understood.

Zatsiorski goes on to make special mention of a specific type of injury: lower back injuries. According to his research, lower back injuries comprise up to 44 to 50% of all the injuries sustained. He also states that up to 80% of the adult population suffers from lower back pain. Stunning, isn’t it?
This brings to mind the number one most basic tenet of CrossFit training and movement: Mid-line stability. If your back ain’t straight, don’t lift weight (pretty sure I invented that one there. Luke Palmisano, 2013 ™©)! It’s the idea that the spine moves in one piece, as if welded in concrete. Here’s a test to do with yourself: take the back of your hand, and place it on your lower back; the lumbar region. Now, perform a air squat. Can you do it without your lower back moving? Doing this simple test can go a long way toward telling you if you have some mobility issues that may need to be addressed. It may also help reinforce in your mind the tightness you need to have through your mid-section in order to perform an immaculate movement. We’re always trying to get better, to do the common, uncommonly well.

4-26 WOD

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With a Kettlebell


5 Deadlifts

5 Russian Swings

5 Goblet Squats

5 Clean and Press




Clean and Jerk

Touch and go at floor only. Even a re-grip off the floor is a foul. No dumping. Use same load for each set. Rest as needed between sets.

*No More than 5 Minutes rest Between Sets


Every 2 Minutes for 20 Minutes:

5 Hang Pwr Cleans

5 Front Squats

5 Jerks

*Add weight on this as you go if your form is there

Cash Out…

500 Meter Row (Sprint)

10 Supermans (3 Sec Pause)

10 Hollow Rocks

Roll Out

Courtesy of Mark’s Daily Apple

How to Make Turkey Jerky (That’s Super Easy and Tastes Like  Thanksgiving)       

pic1 1I’m pleased to have our friend David Maren  of Tendergrass  Farms pen today’s guest post. He’s written this great how-to for making  your own delicious pastured turkey jerky. And don’t miss the coupon code that  he’s generously provided below!

Most folks who make turkey jerky just make beef jerky out of turkey. They tend to use lots of teriyaki sauce, sugar, and Worcestershire  sauce to mask the turkey-ness of the turkey. To each his own, but in my opinion  this is a real shame. After all, turkey is super scrumptious! Especially if you  go to the trouble of getting some good quality pastured turkey, you’ll want to  preserve its essential turkey flavor as a special feature of your turkey jerky.  We’ve discovered an extremely simple way to make delicious, high-protein,  sugar-free, turkey jerky that will not only taste and look nothing like beef  jerky, but will also magically transport you back to your childhood Thanksgiving  dinner table. In fact, between you and me, I think it tastes a lot like buttery  mashed potatoes and gravy. But no worries – it’s about as primal as primal can  be.


This recipe is the very pinnacle of culinary simplicity. You’ll  need:


  • Turkey breast, at least about 2 LBS (preferably from a good  pastured turkey)
  • Salt and pepper
  • An oven (no fancy dehydrator necessary)
  • A few kabob skewers (or wooden chop sticks)
  • Nothin’ else!

It’ll take about 10 minutes of prep time and then the jerky will need  to be in the oven for 6 to 10 hours (depending on your oven and how  thinly you cut the turkey strips).


You should really think about supporting a family farmer by  purchasing some decent pastured turkey breast to make your jerky has a helpful directory of grass-based farmers  across the USA, Canada, and beyond that would love your support. If you can’t  find any local pastured turkey sources our little cooperative online meats shop,  Tendergrass Farms, offers pastured  turkey breast that we can ship right to your doorstep.

In fact, in the spirit of family farm generosity, we’ve created a  coupon code that’ll give you four (4) free jumbo boneless skinless roasts of our pastured  turkey breast with all orders over $199 (a $99.96 value), which will also  qualify your order for Free  Shipping. Head over to the Tendergrass Farms site  and once you’ve added $199 of our grass fed  beef, pastured  pork, pastured chicken, or pastured turkey to your cart, just view your cart and apply  the coupon code FARMERS-RULE-123 and four 2 lb. pastured turkey  breast roasts will be automatically added to your cart with a price of $0.00  (expires 9/30/13, limited to 150 redemptions). Pretty cool, huh? I guess we just  figure what comes around goes around.

Tip: If $199 sounds like a big first order just grab a  couple friends from the gym and place an order together.

Once you’ve procured some good turkey breast, the first step is to  cut it into very thin slices. There’s no danger of cutting them  too thin, so just get a nice sharp knife and cut the pieces as thinly as you  can. It’s best to keep them as even in thickness as possible to help them  dehydrate at the same rate.


The second step is to sprinkle the turkey strips with a little salt  and pepper. Salt and pepper the turkey just a little more than you  would any other food that you were about to eat. The purpose of the salt and  pepper is simply to bring out the natural flavor of the turkey, not to mummify  it!


The third and final step is to skewer the strips of seasoned turkey  with your kabob skewers (or wooden chop sticks) and hang the skewers from the  upper rack of your oven. Just make sure than the strips are spaced out  well to allow the strips to evenly dehydrate. Turn your oven on to 200 ºF, but  don’t quite close your oven door. It works well to stick a nice big wooden spoon  or other similar object in the door of the oven to allow just an inch or so  opening for the humidity to escape from the oven as the turkey dehydrates.

pic6 1

Check on it periodically. At 200 ºF, with the oven slightly  cracked open, it may take anywhere from 6 to 10 hours. This depends entirely on  the thickness of your turkey strips and your particular oven, so it could be  slightly shorter or longer depending on those factors. When the strips are  completely hard to the touch with no hint of soft raw meat texture, your jerky’s  done! It’s best to keep it in zip-top bags in the freezer, especially if you  don’t think you’ll eat it all within a week or so.

pic1 1

David Maren is a husband, father, farmer, and co-founder of Tendergrass  Farms. Tendergrass Farms is a cooperative online grass fed meats  shop that exists as a bridge between the often geographically isolated family  farmer and committed grass fed meats enthusiasts like yourself. The Tendergrass  Farms vision is to sustain family farms through making it easy for  you to purchase their meats by taking advantage of appropriate technology and  ultra-efficient transportation models that enable their meats to be shipped to  fans all around the USA.


4-25 WOD

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5 Bar Complexes
7 Star Jumpers


15 seconds on, 15 seconds off of the following movements for 4 min ea:

Sit Ups
Box Jumps
Russian Swings
* We’ll change this slightly for WLW

Cash Out…

100 Meter Farmer Carry
Partner rolling with a bar

4-24 WOD

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KB or DB Snatch (light)
Push Up


EMOM for 8 min
2 shoulder press
2 push press
2 push jerk


400 Meter Run
12 Deadlifts (185/135)
21 Hand Release Push-ups (feet on a plate, if your hips touch no rep)


EMOM for 14 Minutes

Odd – 100 Meter sprint
Even – 5 Push Ups, 8 Deadlifts

Cash out…

Run 100 backwards
Bar on 1st rib
Bar on tricep
Roll out calves

Courtesy of Poliquin…

Improve your athletic performance and lose fat by doing interval training instead of steady-state aerobic training. A primary error that athletes make is to do the wrong mode of conditioning for their sport. The same goes for recreational trainees who want to get leaner and feel better—the wrong mode of conditioning will keep you fat, weak, and slow.

A couple of new reviews answer the question posed in the title—only endurance athletes should do steady-state aerobics!—and provide guidance for avoiding training errors. Researchers analyzed all the previous studies that reviewed the effect of concurrent strength and aerobic training on strength, power, hypertrophy, and body fat and found the following:

• Body fat percentage decreased the most in both endurance and strength athletes when concurrent strength and near maximal interval sprints were performed.

• Repeated sprint intervals can maintain muscle mass, while increasing the metabolic rate after training. This increase corresponds to the training intensity, and leads to increased activity of an enzyme that enhances the rate of fat burning.

• Steady-state aerobic exercise leads to a very significant decrease in power output that corresponds to the length of the exercise. The lower the intensity of the aerobic exercise, the greater the loss of power.

• Strength and muscle mass are also compromised by steady-state aerobic exercise, and the effect is greatest when aerobic training is performed more than three times a week for longer than 20 minutes.

• Whereas endurance exercises compromise anaerobic performance and body composition, anaerobic training modes such as sprint intervals and weight lifting will benefit endurance athletes if programed properly. To improve endurance performance, do a strength-type resistance training program with loads of 80 percent of the 1RM or heavier. This will train the type IIA muscle fibers so they increase the rate of force development and get faster.

A second review noted that although steady-state aerobic training can produce various beneficial energy system adaptations, those same benefits can be gotten from high-intensity sprint training. Sprint training yields better or equal adaptations as steady-state aerobics in the following areas: maximal aerobic capacity, time to fatigue, and the muscle buffering capacity (the ability to remove waste products). Peak power, energy source use (substrate utilization), and stroke volume are also greater from sprints.

Steady-state aerobic training is discouraged because it can elevate cortisol, leading to an inflammatory stress response that promotes muscle loss and fat storage. It also induces muscle protein breakdown, and can directly inhibit the effectiveness of anabolic hormones like insulin-like growth factor and testosterone. Finally, slow-twitch Type I muscle fibers increase due to steady-state training, leading to decreased power.

Take away the understanding that everyone will benefit from anaerobic sprint and weight training. Only endurance athletes should do steady-state aerobic training. Anaerobic training is the only kind that should be done by strength and power athletes because, as Charles Pfeiffer writes in the review cited below, “the consequences of aerobic exercise are too detrimental to be considered an effective training modality for anaerobic athletes; let alone a necessary one.”

Anaerobic training is far preferable for achieving body composition changes in the general public. Power and functional ability are also maximized with anaerobic training and it is ideal for older individuals who need to maintain bone and muscle as they age.

Murach, K., Bagley, J., Pfeiffer, C. Is Long Duration Aerobic Exercise Necessary For Anaerobic Athletes. Strength and Conditioning Journal. April 2013. 35(2), 44-46.

Wilson, J., Marin, P., et al. Concurrent Training: a Meta-Analysis Examining Interference of Aerobic and Resistance Exercises. Journal of Strength and Conditioning Research. 2012. 26(8), 2293-2307.

4-23 WOD

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5 slow mo burpees
10 KB Deadlifts
Pendlay Clean Drills


Spend 15 Minutes working up to a heavy single clean



Wall Ball (20-14)
Hang Power Clean (95/65)


EMOM for 12 Minutes

Odd – 12 Hang Power Clean
Even – 10 Wall Balls

Cash Out…
Row 500 easy or run 400 easy
Ball on hammy
Ball on back of shoulder

Courtesy of CF Verve.

What’s Your Impingement? ~ Luke Palmisano
If you have tight shoulders, raise your hand. Higher. Now lock out your elbow. Now wave furiously. Now hop on one foot. Kidding. Just wave passively. Tight shoulders are one of the most common problem areas we deal with in our gym. A lot of times, we call this “impingement.” This is a common, blanket term that just seems to make sense when we say it. But what does it really mean?
First of all, if you believe you have some kind of shoulder impingement going on, go see a physical therapist, or someone who truly knows what they’re talking about, and will give you an actual diagnosis, not some speculation. Minor impingement leads to major impingement, which leads to rehabilitation or surgery. Secondly, let’s consider our shoulder anatomy.

Let’s focus on the rotator cuff (attached to the supraspinatus) and the scapula. With impingement, the rotator cuff, along with the muscles surrounding the scapula, are not holding the top of humerus (the humeral head) into the shoulder joint. As a result, the humeral head gets pushed up, thereby pinching the subacromial space against the acromion, or the coracoid. We want the head of the humerus to sit firmly, safely, in the middle the joint. So, we can define impingement as being when the tendons and bones in and around the shoulder are restricted in their ability to move, by either compression forces or friction forces. We get impingement by either bad positioning because of laziness, or bad positioning because of inability to gain good positioning (you is a stiff person). Their are three basic kinds of impingement:
Coracoid Impingement
Acromial Impingement
Internal Impingement (Thrower’s Impingement)
How do you know if you have shoulder impingement, or simply shoulder soreness? If you are sure you have impingement, how do you what kind you have? How close could you be to injury? Alas, I do not know. Go get yourself checked. And, for the love of everything holy, don’t ignore your shoulder pain. If your shoulder hurts after certain movements, that should tell you something. The one thing your friendly CrossFit coach can tell you is if you have poor positioning that could lead to shoulder pain. If your shoulder hurts after a period of different workouts, look back at the workouts you did. Did you overtrain? Think about the major exercises in crossfit; overhead press, push press, push jerk, pushups, kipping pullups, snatches, dips, muscle-ups and handstand pushups. All awesome exercises, all tough on the shoulder. It may be time to rest, or modify your workouts. Be good to your shoulders, because they love you.