Here is the link to the CrossFit Total article.

The last post had a broken link to Mark Rippetoe’s article. Here is a second try:

Click to access 52-2006_CFTotal.pdf

1.18.14 WOD Saturday

Hey all, sorry for the blog post hiatus I was on. This last week was a deload week simply doing lesser percentages of all the previous 3 weeks. So to get back on track, another round of Jim Wendler’s 5/3/1 Program starts this Monday. I have been following this program for basic strength for the last 2 months, and my best lifts so far are:

Deadlift 375 for 11 reps

Bench Press 245 for 7 reps

Strict Shoulder Press 150 for 2 reps

Weighted Ring Pull-Up 75lbs added for 4 reps

High Bar Back Squat 270 for 9

Weighted Dip 105lbs added for 8 reps

The numbers I am focused on are a 455lb deadlift (current PR is 420), a 405lb back squat (current PR is 355), and a 315lb bench press (current PR is 280). This program takes time, but with focus and determination, I think this is the way to those higher numbers. You can read up on it at The weekly breakdown for the movements I am working on are:

Monday: Dead Lift and Bench

Wednesday: Strict Press and Weighted Pull-Ups

Friday: Back Squats and Weighted Dips

For those that want to get stronger, men and women, I recommend you follow along. So the next cycle starts this coming Monday. So now to figure out what your current 1 rep max weights are. Well lucky for you, the fine folks at GrassRoots CrossFit have programmed tomorrow’s WOD.

1.18.14 WOD

“CrossFit Total”

3 attempts for each movement of:

1 rep max Back Squat

1 rep max Strict Shoulder Press

1 rep max Dead Lift

The total of the three 1 rep max lifts completed is your CrossFit Total. Here is an article by Mark Rippetoe to see if this is right for you.

Click to access 52-2006_CFTotal.pdf

Thanks guys, I’ll post my numbers once I complete it. PS. the CrossFit Open is live. Go register here.

PR from over 5 months ago. Let’s see what tomorrow holds.

1.6.14 WOD

5/3/1 Dead Lift 75%1RM x 5, 85% 1RM x 3, 95%1RM x 1+


5/3/1 Bench Press 75%1RM x 5, 85% 1RM x 3, 95%1RM x 1+

Rest 10 minutes, then:

20 minute AMRAP of:

5 x Handstand Push-Up

10 x Dead Lift 225#/195#

15 x Box Jumps (24”/20″)

The 5/3/1 program is pretty sweet. Stay focused and patient and the results will come. Read more about it here.

1.4.14 WOD

1-3 Muscle-Ups (or modified muscle-up derivative) Every Minute On the Minute for 20 minutes.


12 minute AMRAP of:

10 x Power Clean and Jerk 155#/115

10 x Over the Bar Burpees

1.3.14 WOD

Also, I will program 5 days a week. This will be 3 days on, 1 day off, 2 days on, 1 day off, repeat. So besides the workout I posted for 1.2.14 (I had to get this thing started ASAP) the workout days will be Monday, Tuesday, Wednesday, Friday, and Saturday. Rest days will be Thursday (starting next week) and Sunday. Alright, tomorrow’s workout:


1.3.14 WOD

5/3/1 High Bar Back Squat (full depth, “ass to grass”) If you have healthy knees and still can’t go down this low, use significantly less weight and spend some time listening to this dude.

70% x 3, 80% x 3, 90% x 3+

5/3/1 Weighted Dip

70% x 3, 80% x 3, 90% x 3+


8 minute AMRAP of:

10 x Power Snatch 145# men / 95# women

10 x Row (calories)

It should go without saying, but do not attempt a movement that you are not technically sound in or at least moderately experienced in. Also, the weights prescribed are only suggestions. Use a weight that you can move well, over the course of the time domain.


The 2014 CrossFit Open Season is upon us… and 1.2.14 WOD

Ok, the 2014 CrossFit Open officially starts 8 weeks from today on Thursday, February 27th. Last night, I was up until the late hours developing a program that specifically targets this competition. To learn more about the CrossFit Open go to In the last 3 years of competition, only around 14 exercises were included, so it is safe to say, that we are likely to see these movements again. The time domain for workouts has been anywhere from 4 minutes (Workout 12.5 if you didn’t make the cutoff) to 20 minutes (Workout 11.5) so I will be using these time domains specifically, nothing shorter, and nothing longer.  I will also consider the idea that they might program a 1 rep max lift for some basic barbell movement, such as a back squat, dead lift, or clean & jerk, so with that in  mind, I am continuing to program a 5/3/1 template for the dead lift, bench press, strict shoulder press, weight pull-up on rings, back squat, and weighted dip. Total absolute strength will always be important in CrossFit so keep that in your training. Also everyone should be working on muscle-ups as well since they are likely to show their face again this season. As this, and the Clean & Jerk are two technical movements that are typically asked to be performed at high intensity, I am also programming additional work for these as well. Tuesday will be Clean & Jerk work and Saturday will be Muscle-Up Day! Ok, so here we go again. Sorry for the late post for today’s WOD. I’ll post tomorrow’s as well:


1.2.14 WOD

5/3/1 Week 2 (Use 90% of your 1 rep max for calculations. Example: 150 strict shoulder press 1RM, use 120 for calculations. Then multiply 120 times 70% (84lbs), 80% (96lbs) , and 90% (108lbs).

Last set for each exercise (3+) means perform as many reps as possible or at least that number.

Strict Shoulder Press

70% x 3, 80% x 3, 90% x 3+

Weighted Ring Pull-Up

70% x 3, 80% x 3, 90% x 3+


15 minute AMRAP (As many reps as possible) of:

15 x Thrusters – 115 lbs for men/ 80 lbs for women

15 x Chest to Bar Pull-Ups


12.20.13 WOD and a Vegan Cinnamon Roll :)

Hey all, I want to apologize for falling behind on Workout of the Day posts. I have no excuse, I simply didn’t make time to upload the daily workouts. So since this is bound to happen from time to time, as a backup resource for what workout to do, I would recommend doing the daily workout on If that particular day happens to be a rest day, do the workout from the day before. The idea behind excelling in CrossFit and what I coach at is “constantly varied.” Of course it is necessary to track your results as progress needs to occur. Other wise, you will never know if you are getting better. Keep record of your heaviest weight lifted for all barbell movements, and keep track of your time on all baseline workouts that you perform. Here is a good journal to pick up, There are a ton of Benchmark workouts to choose from. Here is a great place to start if you have never done “The Girls” workouts. Ok, on to tomorrow’s WOD:


8 sets of 1 rep of Behind-the-Neck Split Jerks from boxes or from the rack. Rest 2-3 minutes between sets.

Work up to your heaviest weight possible.  This will help activate your central nervous system for increased loads. You should be able to lift more than your standard front rack jerk.

Hero WOD “Coffey” borrowed from U.S. Marine Corporal Keaton G. Coffey, 22, of Boring, Oregon, assigned to the 1st Law Enforcement Battalion, 1st Marine Headquarters Group, 1st Marine Expeditionary Force, based in Camp Pendleton, California, was killed on May 24, 2012 while conducting combat operations in Helmand province, Afghanistan. He is survived by his fiancee Brittany Dygert and his parents Grant and Inger.


For time:
Run 800 meters
135 pound Back squat, 50 reps
135 pound Bench press, 50 reps
Run 800 meters
135 pound Back squat, 35 reps
135 pound Bench press, 35 reps
Run 800 meters
135 pound Back squat, 20 reps
135 pound Bench press, 20 reps
Run 800 meters
1 Muscle-up

Post time to comments.

I performed this today. I got 255 for the Behind-the-Neck Split Jerk and it took me 35 minutes and 37 seconds to perform “Coffey” as prescribed.

After this workout, I was pretty exhausted. I had a serving of Vega Sport recovery immediately after, then  I had one scoop of chocolate PlantFusion. Then for some serious post workout carbs, I decided to visit my now local all vegan cinnamon roll shop They are less than 1 mile from my gym, and this workout deserves a treat after it I think, especially if your goal is performance and strength, not getting “cut.” I had a classic Cinnamon Roll with Vanilla Frosting and some Toasted Pecans. I also had another chocolate PlantFusion shake along with it to balance out the insane carbs and fats I got from the cinnamon roll. Easily worth it in my opinion. Now get to work!



12.13.13 WOD

15m Est 1RM Turkish Get-Up
5,3,1+ Strict Press @ 75, 85, 95% 1RM
5,3,1+ Weighted Chin-Ups @ 75, 85, 95% 1RM
For time:
30 foot handstand walk
21 T2B (Toes To Bar)
21 burpees
20 foot handstand walk
15 T2B
15 burpees
10 foot handstand walk
9 T2B
9 burpees

12.12.13 WOD

Bench Press

5 reps @75% 1RM

3 reps @85% 1RM

1+ reps @95% 1RM. 1+ means one rep minimum up to failure.


1 set every 3 minutes of:

10 power cleans + 2 jerks @60% 1RM followed by 10 strict pull-ups.

8 power cleans + 2 jerks @65% 1RM followed by 10 strict pull-ups.

6 power cleans + 2 jerks @70% 1RM followed by 10 strict pull-ups.

6 power cleans + 2 jerks @75% 1RM

6 power cleans + 2 jerks @80% 1RM

Metabolic Conditioning

15 minute AMRAP of:

15 vertical KB swings, 53#,35#

8 ring push-up

400m row

12.11.13 WOD

Sorry for the delay guys. I was a little sick over the weekend and laid low for a few days to recover. Yesterday I completed 3 sets of back squats at:

200lbs for 3 reps, 230lbs for 3 reps, then 260 for “3+” reps which means 3 minimum up to as many as possible. I got 8 reps at 260. No questionable depth issues as typically go to full Olympic depth.

Then I completed 3 weighted dips with 75lbs, 3 dips with 85lbs, then 7 dips with 96lbs. Then I did my sled drag that I missed last week. I pulled a 200lb sled 1600 meters in 1 hour, 13 minutes, and 53 seconds. I was pretty wrecked after that and slept a solid 10 hours. Now on to tomorrow’s workout.

Overhead Squat:

Work up to a 1 rep maximum weight. Take no more than 30 minutes. Work on technique and position. This will be the limiting factor in your snatch. Ramp this up and your snatch will surely improve. That’s all folks! Rest up and get ready for the next one.