All The DL’s: 5/24/2017

The deadlift largely targets and conditions the posterior chain of muscles (i.e., rhomboids, erector spinae, gluteals, biceps femoris). These muscles not only provide midline stability in sagittal plane exercises, but they also provide for the large power output demanded by the barbell and gymnastic movements in most WODs.  Common points of performance are sometimes forgotten when executing movements we often do.  A review of these points and simple tweaks can often help add extra pounds onto our lifts. Wednesday we will see all forms of the deadlift: traditional, sumo and sumo deadlift high pull.

The Deadlift

  1. Feet about hip width with the bar over center of feet, or about 1/2 inch from shins.
  2. Shoulders slightly in front of bar.
  3. Weight in the heels
  4. Torso angle remains the same until you pass knees
  5. Bar stays close to body the entire lift

Running Endurance: WEDNESDAY 5/24 & Sat 5/27

REMEMBER, Run Group has moved to WEDNESDAY nights at 5:30pm.  Saturday 8:00am time remains the same.  DON’T FORGET YOUR MOBILITY BELOW!

Rx L1
2 sets: 2 Sets
800m at moderate pace 800m run
Rest 1min Rest 1 min
300m at fast pace 100m fast-sprint
Rest 2min Rest 2 min
600m at moderate pace 600m run
Rest 1min Rest 1 min
200m at fast pace 100m fast-sprint
Rest 2min Rest 2 min
400m at moderate pace 400m run
Rest 1min Rest 1 min
100m at fast pace 100m fast-sprint
Rest 2min between sets Rest 2 min between sets
The focus for both is the sprint. This is why the rest time is heavy.

BBBOR: 5/23/2017

The Barbell Bent Over Row… A great assistance exercise for your upper back, lats and grip strength.  Because time is often limited, take a look (below) about different variations and purposes of this movement.  You will see the BBBOR in extra work on Tuesday.

The beginning of class will include rope climbing for those that have double unders OR double under technique for those that struggle with them.  We’ve posted several videos in regards to nailing your double unders.  The BIGGEST piece of advice we can give.  THROW AWAY YOUR BAD HABITS (piking, fast jumping, donkey kicks) and start from scratch!  Just because you can nail a few out with terrible form, doesn’t mean you should keep doing them that way.  YOU WILL NEVER GET BETTER at them with bad form.

2 great blog posts addressing double under technique…

BLOG #1: The Penquin

BLOG #2: From Single to Double

The DB Fly: 5/22/2017

Just 4 weeks in and we are already noticing big improvements on the bench!  Several people have already noticed a difference in their 1 RM therefore not making the percentages challenging enough.  You may scale up accordingly, however, do not choose a weight you will fail at.

Are your benching techniques as good as they could be?  If you don’t know the major points of performance and proper bar path, its worth it to check out THIS VIDEO before attempting bench presses again.

If you are getting those extra work points in, take a look at the DB Fly!


Creating Levers: 5/19/2017

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There are a few upcoming schedule changes to be aware of as we head into this weekend (CrossFit Regionals in Albany) and next week, thru Memorial Day.  Please make note:

Saturday 5/20:  NO CrossFit Kids

Sunday 5/21: NO Open Gym

Tuesday 5/23: Running Endurance moves to Wednesday Night from this day forward.

Monday 5/29: Memorial Day Tribute WOD (Murph) NO 5:30am Class

Friday we will wrap up the week with some time on the bar executing Knees to Elbows. The principal behind K2E and Toes to Bar is the same. It’s all about creating a lever with your shoulders and the bar.  The movement is tight and deliberate.  Instead of flailing yourself up just to get a rep, try taking things back a step and do the movement with purpose.  Two great videos below… The second was key in helping many string their Toes to Bar and Knees to Elbows together successfully.  Take a look and PRACTICE!


3 weeks in, and the rule book keeps growing!  We LOVED the idea of sharing your Team Spirit Pictures if you absolutely cannot make it to 802 on Thursdays so much that we are allowing members to do it this week, and the following weeks to actually earn points! HOWEVER, sitting on the coach in your tank won’t do.  GET CREATIVE, show some effort, DO SOME BURPEES, something that will prove you want to earn those points! Captains, please let your team know!

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It’s going to be another ‘fun’ Thursday WOD!  Remember, friends are still welcome to join us!


We’ve posted Rope Climb Technique many times in the past.  There are many videos, but we have found few to be most effective. Below is one of them! Extra work will include Rope Climbs or Rope Climb technique.  Take that time to practice!

Lats THEN Biceps:

Lats are your primary movers when performing strict pull-ups, Biceps are secondary movers.  HOWEVER, most people, when performing the movement, use biceps first, then lats.  The video below explores this subject and teaches you how to correctly activate these muscle groups.  Highly suggest you watch before Wednesday!

Earn Those Mobility Points: 5/16/2017

We’ve posted the video below many times, however, it’s loaded with so many great Thoracic Mobility drills that we just don’t see enough people do.  Want to improve your overhead movements, IMPROVE YOUR THORACIC MOBILITY!

Tuesday will bring Snatch work.  Some will be working drills while others will be going heavy.  If you are new to CrossFit, check out the SNATCH first, and then learn the drills in this VIDEO from a few weeks ago that will help with speed under the bar in your extra work!

Running Endurance: 5/16, 5/17 & 5/20

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Beginning next week, our Running Endurance class will move to Wednesday nights at 5:30pm instead of Tuesday.  The reason for the switch is that many of our runners participate in Catamounts Trail Run series which is on Tuesday nights through the summer.  Saturday 8:00am will be the same.


To help transition, this week we will be holding class on Tuesday, Wednesday and Saturday.  Take the opportunity to get your 8 points for the week!


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Hero WOD Prep: 5/15/2017

It’s fast approaching…. This Memorial Day CrossFitters around the world will complete the Hero WOD, “Murph”.   Murph is a CrossFit Hero WOD named after Navy Lieutenant Michael Murphy, who was awarded the Congressional Medal of Honor and was killed in Afghanistan June 28th, 2005. Murph is more than just a workout, it is a tradition that helps push us, humble us, and dedicate a bit of pain and sweat to honor a man who gave everything he had.  In preparation for this upcoming event, we will do a trial run Mini-Murph. Hopefully this will give us all a bit more motivation to push training a bit harder over the course of the next few weeks!