THURSDAY, 05.23.13

By: 0


Robby jumping so fast the camera can't keep up with him

SWOD Squat 3x5 (add 5 lbs to last workout) 50 Evil Wheels

DWOD The "Original" Volkswagen 21, 15, 9 reps of: Bench Press @ body weight Strict Pull Ups

What you should be thinking about on your Squats

1) Retract, depress, and squeeze the shoulder blades 2) Squeeze your butts, then squeeze your trunk 3) Drive your hips back and pull yourself down 4) Hit below parallel 5) Then explode up with all your might, while driving back into your heels

Here are some good videos of K-Star dropping some knowledge bombs

The Crossfit Experience with Kelly Starrett 

Shoulder and Upper Back Stability 

TUESDAY, 05.21.13

By: 0


DWOD Find: 3 RM Max Height Box Jump then.. Sprint 12 x 50 yards Rest 30 seconds between sprints

SWOD Deadlift 5 RM

Today we will be doing the DWOD first. This will pop up from time to time. There are a couple reason for this format. One reason is when your competing in a sport you won't always be as fresh as possible, so it's good to train in a fatigued state from time to time. Sometimes you need to know that you can still put out a decent workload even when your fatigued i.e the second half  of a game.

MONDAY, 05.20.13

By: 0


SWOD Squat 3x5 Press 3x5

DWOD Complete as many rounds in 7 minutes of: 5 Power Clean to Push Press, use 85% of last set of 5 reps from today's Press 7 Banded Good Mornings

Remember for our squats and presses today we are going to set very conservative numbers for them. We want to make sure that we give ourselves the proper time to ramp up. It’s not about where you start but where you're going.


THURSDAY, 05.16.13

By: 0

The next post will be on DWOD formats. A lot of these may be familiar to you but I thought I would go over them just to make sure that everything gets covered.

Sprint Volume

12 x 50 yards

Rest 30 seconds between sprints

*For workouts like these the goal will be to maintain as high a pace as possible, with a controlled rest time. Usually 30-90 seconds

Sprint Intensity

4-6 Max Effort 50yd Sprints

Rest until fully recovered

*For this one the goal is to hit each sprint at max pace. For these you will probably rest 3-5 minutes between efforts, maybe even longer. This may seem like it is unnecessary. You may be thinking: “they’re just sprints” but think of it like you’re going for a Squat 1RM. You wouldn’t only rest 30-60 seconds between attempts.


As many rounds as possible in 10 minutes of:

3 Push Presses, 
5 Ball Slams

*This doesn’t need much explanation for experienced CFers. The goal is to complete as many rounds as possible in the given time.

Reps for Time

21, 15, 9 reps of:

Bench Press, 
Parallel Bar Dips

*Just like above this doesn’t need much explanation. Goal is to complete the given rep scheme

Max Effort Reps

Complete 7 rounds:

Handstand holds for maximum time, 
10 Supine Ring Pull Ups

*For this workout time is not a factor. The goal is to accumulate as much time or reps in the given movement and to rest as needed between rounds.

Max Effort Rounds

Complete 7 rounds:

3 Power Cleans @ 80% of 1 RM
, 3 Front Squats @ 90% of 3 RM

*Similar to the above workout, the goal here is complete each round as quickly as possible and then get a good chunk of rest to make sure you can maintain that intensity.

There are other formats that will pop along the way but these are a lot of the common ones. No matter what the format of the workout is there are a couple things you should be striving for:

1.     “Train fast, be fast.” I do not know how to get you faster or stronger if you are constantly doing movements at submaximal efforts. It does you no good to be solely concerned about time and jogging through your sprints or just going through the movements. You’re never going to get stronger or faster this way. I would rather see you take 10-15 seconds here and there and be able to keep up your intensity. The same goes with your strength. Your goal should always be to move the bar as fast as possible. Even though once the weights get heavy it may appear your speed has slowed down, but you’re still trying to move that bar like its your warm up weight. This is the idea of Compensatory Acceleration.

 2.     “Persistent Pursuit of Perfection” Whatever you are doing you should be striving to do it to the best of your ability and recognizing when you need to slow down or when you need to strip weight. It does you no good to build a shitty base because you don’t have the patience to build it properly or are unable to check your ego. John has a saying at the CFFB Certs that I love. “No one ever rises to the occasion, they always fall to level of their training.” If you just get by with “good enough” or let things slide things aren’t going to magically fix themselves when they really matter. If you always fail to neglect that your shoulders need to be retracted and depressed when going for a deadlift 5RM, it isn’t going to happen.

Tuesday, 05.14.13

By: 0

All right everyone we are less then a week out from our first class. Over the next few days I will be making some posts to cover how classes will run and some principles behind the program.

The first topic is probably the most important, our strength portion. Everyone will be starting out on what we call the Amateur Program (ASWOD). This is where we build our foundational strength by using a linear progression.  We will start at a fairly conservative weight in each of our core lifts. I will be watching the bar speed until we find a weight were the bar speed starts to slow down a bit and that will be our starting place. I can’t give you a magical percentage because as amateurs percentages don’t work well since you have an inefficient CNS (Central Nervous System). The reason behind this conservative start is we want to give ourselves ample time to ramp up to the bigger weights.


Think of our linear progression as this big ramp from the X-Games. I don’t know about you but if I wanted to give myself the best shot at getting over the gap, I would make sure to get as big of a running start as possible (starting at a conservative weight). I would not try by standing close to edge (starting near your current potential), giving a few arm swings and just hoping I make it. I’ll give you a hint: you won’t.

We will be progressively adding weight to our lifts each time we come into the gym. Deadlifts will increase by 10lbs, Squats by 5lbs, Shoulder Press, Bench Press and Power Clean by 2.5lbs. The weights will get heavy quick enough. The key here is patience, to check the ego, and see the big picture.

Everyone will most likely be on this program from 6-9 months, some maybe less and some maybe more. The key is to make sure that we don’t get anxious to get off of Amateur and make the jump to Collegiate.  I understand because I’ve put it in the time at Amateur that it can get boring and monotonous, and the Collegiate programs looks like more fun then what you are currently doing. However, we want to wring out as much of the Amateur Program as possible much like when you are trying to wring out all the water from a towel. We want to make sure we get every last drop out that we can. In other words we are going to ride it until the wheels fall off.


By: 0

Welcome to the CFSB Strength and Conditioning page! Take some time to familiarize yourself with where things are at and all of the content.

Classes will officially begin May 20th and will meet from 5:30pm to approximately 7:00pm on Monday, Tuesday, Thursday, and Friday.

The general outlay of the classes will be 1) Warm Ups with focus on building Stability, Body Awareness, Speed and Acceleration, and Change of Direct 2) The SWOD (Strength Workout of the Day) this will were most of the time will be spent 3) DWOD (Daily Workout of the Day) this will usually be a 7-12 minute workout involving violent hip extension, full body, change of direction, and multi plane.

Here is a sample day SWOD Squat 3x5 Press 3x5

DWOD 4-6 Max Effort 100yd Sprints, rest until fully recovered