Monthly Archives: September 2013

10-1 WOD


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3 Strict Pull Ups
5 Dynamic Push Ups
7 Goblet Squats

EMOM for 10 Minutes
Cleans (Squat) 1-3
*If you are strong with form and feel good, go with 1 and work up to a heavier weight. If you are newer or feel sore please do 3 at a lower weight and work on form.

4 Rounds of Tabata Front Squats (75/55)
Run 400 Meters
Then, At the 7:00 Mark
Do the same thing again.

Cash Out…
Rub 200 Meters Backwards
Ball on Shoulder and Pec
Bar on 1st Rib

Courtesy of Poliquin…
Do full squat to build stronger, leaner legs for enhanced coordination and athletic performance. You know full squats are a great bang for your buck exercise and new research shows that they are the safest form of squats for the knee and lower back musculature. By making full squats a training staple, you can achieve the following worthwhile benefits:

• Maximal muscle growth of the quadriceps and hamstring musculature via increases in muscle cross-sectional area.
• Enhancement of muscle coordination, strength, and power for optimal athletic performance benefits such as increased jump height and sprint speed.
• Greater knee joint stability due to Increased strength of the cartilage tissue and ligaments surrounding the knee.
• Application of lighter, more manageable training loads to the spine with less compressive force on the intervertebral discs.

This new analysis found that contrary to the common belief that partial squat training is safer for the knee and back, half- and quarter-squat training “will favor degenerative changes in the knee joints and spinal joint.” Incomplete loading through the full range-of-motion leads to weaker connective tissue and imbalanced musculature.

In addition, concerns about degenerative changes to the knee joint that are associated with a high risk of chondromalacia, osteoarthritis, and knee pain from deep squats are unfounded.

Take away points from the study include the following:
1) The greatest compressive force on the knee joints are observed at 90 degrees of knee flexion—the range reached in a half squat. Due to what is known as the “wrapping effect” the load distribution during a squat is better managed at the knee joint as flexion descends beyond 90 degrees into a parallel and then deep squat.

2) The fact that partial squats lead to higher loads being lifted than during full squats at the same relative RM leads to much higher compressive forces on the knee joint. Partial range-of-motion training could contribute to knee joint degeneration in the long-term.

3) The restriction of forward knee displacement (knees over the toes), as is commonly recommended in partial squats, leads to greater forward leaning and ventral flexion of the thoracic and lumbar spine. This places greater shear force on the intervertebral disc, which should be strictly avoided.

4) Knee injuries, such as knee sprains, usually occur during high acceleration during full squats, as in the deep squat catch phase of a clean and jerk. Researchers caution that deep squats should be trained under control. This should lead to the development of correct movement patterns and functional adaptations of the cartilage and meniscal tissue for injury prevention.

5) Deep back squat workouts with a load of 1.6 times body weight caused no change in knee stability compared to a 19 percent decrease in knee stability following a 10K race in distance runners. Researchers suggest this is due to greater strength in the ligaments, such as the ACL, that surround the knee.

6) There’s a gender difference in lumbar flexion during the deep squat. Females have less range of lumbar flexion and more anterior tilt of the sacrum compared with males. They also have a lower stiffness and greater range between motion segments of the lumbar spine. It’s suggested that females are capable of developing more muscular stabilization of the lumbar spine.

7) Researchers stress the need to maintain the lordotic curve during deep squats for optimal technique and to avoid disc injuries.

Use this study to put your fears related to full squat training to rest. Focus on impeccable technique in the deep squat for greater mobility, coordination, athletic performance, and muscle development. With full-range squats you’ll be optimally training the lower body musculature and connective tissue for injury prevention.

Partial squats may have their place if you are an advanced trainee. Again, technique and proper progression are paramount because when compared to deep squats, partials place greater stress on the knee and spinal joint.


9-30 WOD

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7 Good Mornings
7 Clusters


5 Minutes working on the correct position in the swing. Review Shoulder to Overhead movements. Then spend 5 minutes building weight for cond.

25 Russian Swings
3 Shoulder to Overhead
25 Russian Swings
25 Russian Swings
25 Russian Swings
* Rest 60 Seconds

Cash Out…
Plank for 2 min
Couch Stretch 1 min ea
2 Arm bars (15 seconds)


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3 Strict Pull Ups
5 Goblet Squats with a pause
7 Russian Swings


Form review and practice on the movements of the conditioning wod.


“Reverse Jackie”
30 Pull Ups
50 Thrusters (45/35)
1000 Meter Row

* This WOD came from CFNE

Cash Out…
400 Meter run/walk
2 Arm Bars on ea arm
T Spine Roll out

Courtesy of CrossFit Deep

Setting The Record Straight

THURSDAY 09/26/2013
By now, many of you have seen or heard from someone about the article posted on Medium, “CrossFit’s Dirty Little Secret.”

Before I go any further, I am going to provide a quick disclaimer. This is coming from a gym owner whose livelihood is running a successful strength and conditioning program that uses CrossFit’s methodology. Am I biased? Probably. Do I have a better understanding of the risks and prevalence of rhabdomyolysis than Mr. Robertson, the author of the Medium article? Absolutely.

What’s important about writing some sort of response is that the article is not just an attack on CrossFit. It is an attack on every amazing coach out there that runs a successful and high quality gym. It is an attack on every member that has had their life changed for the better by a fitness program that is about so much more than a workout.

Do I need to stand up and defend CrossFit? No, the sheer success of the program and the continued growth of the brand proves its efficacy. This write-up stems from a desire to fight back against an article filled with broad generalities, out of context quotes, and anecdotal evidence.

Even though I contemplated it, I am not going to spend my time providing counter points to every ridiculous statement in the article. I like to use my valuable time on other things, like writing “Rhabdo” free programming and sending funny texts in group chats with friends from the gym.

Instead, I am going to provide some insight on risk analysis.

There are an average of 35,000 deaths from car accidents each year. An individual’s lifetime risk of dying in a motor vehicle is about 1 in 100. Assuming an individual occasionally texts and drives, the risk for an accident is increased by 20 times. Let’s now compare that to the annual incidence of rhabdomyolysis. A whopping .06% of patients. Also remember, this is total incidence. The most common patients that develop rhabdo are already sick with another illness such as cancer. Out of all rhabdomyolysis cases the mortality rate is less than 5%.

Point being? Everyone takes risks on a daily basis. We all knowingly enter a vehicle daily because of the convenience it offers. This author is literally telling you to avoid CrossFit because there is a very, very, insanely miniscule chance you might get a non-life threatening illness. Please note, I am not brushing this off as a silly illness. It is a very scary thing, and every trainer should take it seriously and know how to safely train his or her athletes. This illness is also completely avoidable. Step 1, do some research on the gyms in the area. Step 2, take responsibility for your own actions. There is absolutely no reason to go 110% at a workout during your first day, and no coach would ever force that upon you. If you’re wavering on trying CrossFit because of an article you read about it killing you, you should contemplate the fact that you are highly more likely to die on the way to said gym than find one with a coach that forces you to do 500 burpees, for example.

With risk usually comes some reward. It’s risky driving with so many people distracted on their phones, but we do it to get places faster. With any fitness program or sport there are risks involved. There are risks involved with CrossFit, but the upside far outweighs them. For instance, how about reducing the risk of cancer? Because you have a 1:7 lifetime risk of dying from cancer. Or maybe reducing the risk of heart disease? Because you have a 1:5 chance of dying from that. You could even lower your chance of dying from the flu, because at most CrossFit gyms we educate people on proper nutrition which increases your immune function. The lifetime risk of dying from the flu? 1:64. Then there are my personal favorites. Reducing the risk of being lazy, unmotivated, depressed, overweight, unhealthy, weak, self-conscious, or missing out on what CrossFit is truly about. We are a community of individuals seeking self improvement.

I really do feel genuinely sorry for every person that reads Mr. Robertson’s article and uses it as another excuse to avoid getting healthy. I feel sorry for every person that will miss out on the opportunity to feel what it is like to have a healthy functioning body. I know how hard it is to make that first step. I know how sensationalism and fear mongering can affect a person’s opinion. But guess what? We each have a miraculous brain, and we can all make informed decisions on our own. Come check us out. Come talk to our coaches and our members. Come experience our community. It won’t take long to realize just how wrong Mr. Roberston is.

– Eric Rosenstock, Head Coach and Owner of CrossFit Deep

9-26 WOD

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Slow mo burpee
KB Deadlift


Death by 10 Meters

Cash Out…
Roll hips and quads
Bridge Work

9-25 WOD

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1 Wall Walk
10 Goblet Squats


EMOM for 8 Min
1 Clean (Squat)
1 Jerk
Work up to your weight in part 2.

For time:
50 Russian Swings (53/35)
40 Wall Balls (20/14)
30 Sit Ups
20 Box Jumps (24/20)
10 Pull Ups

Then at the 10:00 Mark
1 Clean (Squat) and Jerk (185/135)
2 Muscle Ups or Rope Climbs
3 Box Jumps (30/24)
* No more than 80% of your max on the clean and jerk. Please sub 10 ring rows for the m/u-r/c… Be smart on the box you use and step down as always.

Cash Out…

10 Supermans
10 Hollow Rocks
Ball on Shoulder and Pec
More Cuban Presses without weight

9-24 WOD

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10 min EMOM
3 dips
6 Deadlifts (No more than 50%)
9 Double Unders

Rest 5 minutes

10 Min


* This row should be about 75-80%. Work on form and holding your midline stable… No rounding the shoulders.

Cash out…

200 Meter Farmer Carry
Band in Achilles
Foam roller on calves and back of knee. Spend enough time to make change.

9-23 WOD

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3 Bar Complexes
4 Front Rack Lunges


EMOM for 8 min
4-6 Front Rack or OH Lunges


50 foot Overhead Walking Lunge (45/35)
21 Burpees on the plate
* Wod is courtesy of the main site

Cash out…

Walk or light run for 400 meters
Roll hips and upper quads
Couch Stretch

The position on the left is way better than the right. If you don’t understand why… Please ask!!!