Scaled WOD Regular WOD Advanced WOD
RDL – 5 x 2
+
KB Snatch – 10 x 1 (ea hand)
+
Squat – 5RM
+
4 Rounds
30sec Max No Pushup Burpee Box Jump (step down)
30sec Max Thrusters – bar only
Rest 2min

Pause Snatch (pause at knee) – 3 x 2
+
Hang Snatch (from above knee) – 3 x 1
+
Squat – 50% x 5, 60% x 3, 70% x 1, 75% x AMAP
**use a belt, get at least 10 in the AMAP set, readjust working max based on this formula –> ((reps performed in last set – 10)*5) + previous working max
+
4 Rounds
30sec Max No Pushup Burpee Box Jump (step down)
30sec Max Thrusters – 95/65lbs
Rest 2min

Pause Snatch (pause at knee) – 3 x 2
+
Hang Snatch (from above knee) – 3 x 1
+
Squat – 50% x 5, 60% x 3, 70% x 1, 75% x AMAP
**use a belt, get at least 10 in the AMAP set, readjust working max based on this formula –> ((reps performed in last set – 10)*5) + previous working max
+
Snatch – 2 x 1
+
6 Rounds
30sec Max No Pushup Burpee Box Jump (step down)
30sec Max Thrusters – 115/75lbs
Rest 2min
(Advanced: do as many rounds as possible until your total reps drops by 3 or more reps over previous rounds)
+
GHR – 3 x 10, rest 60sec

Gym Closed again this Saturday for the APA Derby Cup Championships. Lifting starts at 10:30am. Stop by to cheer on all the DCCF/DarkSide athletes competing.

“I’m not trying to be that diesel”
Top 11 Biggest Lies of Mainstream Nutrition
Runners Gone Wild, Heel Pain, and Shoewear Modifications
A 19th Century Female Author’s CrossFit Tips
Midline Stabilization, or How to Safely Body Slam a Human Being
How to Squat, by Brian Carroll

If you missed the Juggernaut Seminar Series this weekend, you missed a ton of great info for improving your primary lifts, as well as some unique hands-on instruction. Here are some nuggets of wisdom from the weekend:

Brandon Lilly
“We have been taught to chase the PR and fix technique later, while it needs to be the reverse.”
“The year is five 10 week cycles. Imagine if you added 5-10 pounds to each lift each cycle?”

Ryan Brown
“Your body is like a pond with the hips being the center and pain/problems rippling out from there.”
“What you do each day in the 23 hours outside the gym matters much more than the 1 hour in the gym.”
“Don’t exhale with your butt.”

Chad Wesley Smith
“Don’t use a short-sighted approach to a long term problem.”
“Lactic capacity work will take away from other things you do. Aerobic work won’t.”
“If you want to get good at everything… Squat more.”
“Move the bar as fast as you can, all the time.”
“Power = work/time. Do the same work in less time, be more powerful.”
“Redefine what you think is possible in regards to your work capacity.”