WOOHOOO Friday!!!


5×5 @90% of Mondays 5RM

WOD–AMRAP 15 minutes

5x Pull Ups
7x Push Ups
10x Rotational Balls Slam



10 minutes hand stand technique work

10 hills

10×10 abs
1. Crunch
2. Heels
3. Leg raise
4. Mountain climbers
5. Sit up
6. Bicycle
7. Windshield wipers
8. Cross mountain climbers
9. Toes to ceiling
10. Scissors


5RM bench, -10% x5, -20% x5

AMRAP in 7 minutes
5 x OH squat (65)
70 jump rope

Rest 2 minutes

AMRAP in 7 minutes
10 bent over row (65)
Sprint 200m

Rest 2 minutes

AMRAP in 7 minutes
5 thrusters (65)
10 box jumps (24 in)

10 minutes hand stand work


Deck of cards

Hearts-burpee/180 jump
Clubs-push up/row/pull down
Spades-mountain climbers/crunches
2s-run lap

Face value, faces=10

Proper Hydration: It’s not just for summer time

Football is in full swing, the weather is breaking, and Halloween is upon us.  Winter is coming and we can’t escape it.  With cold and flu season beginning to surface proper hydration is more important than ever.

Hydration on the field

Football has been practicing for almost 3 months now.  Week to week the players drink less and less a practice.  On the outside this might seem like a no brainer, they are sweating less so they need less water.  This is not always the case.  The body still needs to support activity and maintain temperature.  Players often seem sluggish both physically and mentally this time of year.  I have wondered for years, is it the fatigue of the season wearing on them or a lack of preparation off the field?  I can’t say for certain all I can do is hammer home the importance of recovery and hydration.

Hydration in life

Keep in mind that hydration during exercise is only a tiny piece of the puzzle.  Just like you cant drive your car all week on empty and expect to make it to the race on Sunday, you cant be dehydrated all day and expect to make it up at the gym or practice.  A habit of sipping water all day ensures that you will maintain hydration and be ready to go when it counts.

Benefits of Proper Hydration:

Maintain performance

Improved focus and concentration

Improved blood flow

Improved joint function

Reduced/maintain blood pressure

Maintain/control weight

Proper hydration is not the end all be all of life performance but is a tool that needs to be used daily for success in sport and work.  Sip on.

For more info on hydration check these out:



Lifting form or form for life?

The other day one of our athletes was stretching while I was setting up for practice.

He said,  “Coach you picked up that ice chest with perfect form.”

I responded by saying, “Of course there is a reason why you are taught to lift with certain form.  It is the safest and most efficient way to do things.”

Form outside the gym

Basic barbell lifting mimics the way we move through every day life.  Think about it, how many times a day do you stand up and sit back down in your desk chair at work.  Don’t have a desk job, then how many times are you bending over and picking up thing from the floor to chest level.  Both of these are fundamental movement patterns being practiced in gyms everywhere.

Take these two pictures:

This is proper start position of the deadlift:

Deadlift start

This is the start of picking up boxes from the floor:

Box lift

Notice that other than hip depth, my back and shoulders are in the same position.

Next time you are about to pick something up, take a seat, or reach for the top shelf remember the positioning you have performed while lifting weights.  I can guarantee that simple adjustments throughout your day will leave you feeling better.  Move well, move often and love life.



Snatch 5RM, -10% x 5, -20% x 5



5 Rounds for Time:
21 wallballs (20/14)
12 KBS (55/35)


Rest 3 minutes
Run 1 mile


10, 8, 6, 4, 2, 4, 6, 8, 10

  • KBS (25)
  • Push Ups
  • Burpee
  • Row

Rest 2 minutes

Tabata Sprint


5RM, -5% x 5, -10% x 5

Odd: 15 burpees
Even: 15 wall balls

Recovery Fuel

grilled chicken(5.5oz) with chipotle sweet potato and zucchini fritters.

Nutrition info:
Calories 244
Fat. 2g
Carbs. 15g
Protein. 36g