some things i'm looking at right now, thought i'd share
great article on the massacre happening in the US...funny shit that i got to see first hand while down there...all there was on TV was march madness and TV shows and commercials based on how you can save money in these "tough economic times"
a wonderful insight into what i am up against daily...clients asking me about articles like this and why they should be eating what these "experts" recommend...interesting
a good formula i just discovered that can help some moms in need of good nourishment for their child along with or without breastfeeding...there are not many choices...i've researched what Mercola, Weston A Price , Jordan Rubin and others recommend and for ease of use and the time it takes to prepare these other concoctions this one might just work well...

home sweet home

for time;
21,18,15,12,9,6,3 rep rounds for time;
KBS - 1.5 pd
Anchored AbMat Sit ups

post time to comments

post fuel:
above 12% - 20g prot/10g carb
8-12% - 20g prot/20g carb
below 8% - 20g prot/30g carb
all with PFC meal 60 min later - keep carbs to 2 blocks of low GI veggies in that well
next 3 are all single wod days

Monday, Mar 30th workout of the day

for loads/reps:
build to a tough 1 in the snatch balance
(take as much time and rest b/t sets as needed)
rest 5 min
AMRAP chin ups - 1 set/attempt
rest 5 min
1 set of "the bear" - once you choose the weight, you have to make it...if you fail in set, you have to drop weight by 25# on the next attempted set...and no less...if you miss that set, you have to drop the weight by 50# from the 1st attempted weight and make that
(the bear is power clean, front squat, push press overhead then to back of neck, back squat, push press overhead then to front rack, then touch and go power clean again to start next set - barbell CANNOT rest on ground in set; perform that 7 times around for 1 set only!)
rest 5 min
AMRAP chin ups - 1 set/attempt

total score = snatch balance in kg + chin ups + bear in kg + chin ups
(i.e. 80 + 50 + 100 + 50 = 280 as score)

post score to comments as well as your nutritional strategies for the workout today for pre and post fuelling as well as comments on what you have been doing to ensure recovery b/t doubles over the past few weeks...


part 1:
for time;
50 push up burpees
35 SDLHP - 95#
Row 500 m
35 SDLHP - 95#
50 push up burpees

rest 6 + hours

part 2:
for time;
50 reps - 115# squat clean thruster

add part 1 time to part 2 time as total score, fewest seconds wins

chest to deck and jump to touch with one hand an object 10" above max reach for each burpee; that is 10" above max reach with both hands overhead
barbell for SDLHP must come to chin height or graze chin on every rep, no neck reaching for bar, elbows above hands on every rep
ASS to ANKLES squat catch for squat clean thruster, bar must be overhead for every rep at top so ears can be seen from side, touch and go reps allowed, just ensure full squat and lockout overhead

post wod fuel part 1:
above 12% - 30 g prot/10 g carb - PFC meal 60 min later
8-12% - 30g prot/20 g carb - PFC meal 60 min later
below 8% - 30g prot/30 g carbs - PFC meal 60 min later

post wod fuel part 2:
above 12% - 40 g prot/10g carb - PFC meal 60 min later
8-12% - 40 g prot/30 g carbs - PFC meal 60 min later
below 8% - 40 g prot/50 g carbs - PFC meal 60 min later

eat your wheaties

part 1:
3 rounds for time;
10 power clean - 155#
15 chin ups
20 squats

rest 6 or more hours

part 2:
Run 1 mile - all out!

hips must be straight at top of catch on clean
squats to 10" object/bench/pad/mat...hips extend fully at top

post fuel - part 1:
above 12% - 30g prot/10 g carbs - PFC meal 60 min later
8-12% - 30g prot/20 g carbs - PFC meal 60 min later
below 8% - 30g prot/30 g carbs - PFC meal 60 min later

post fuel - part 2:
above 12% - 30 g prot/10 g carbs - PFC meal 60 min later - no overeating allowed
8-12% - 30 g prot/20 g carbs - PFC meal 60 min later - have a dessert
below 8% - 30 g prot/30 g carbs - PFC meal 60 min later - overeat if you wish

rest well on Saturday!

what is 88 deg F in Celcius?

for loads;
Power Snatch - 3,3,3,3,3,3,3; 240 sec rest b/t sets
5 min rest after last attempt
for loads:
3 position power snatch (high hang, knee cap, floor);
1.1.1 x 5; 180 sec rest b/t sets
5 min rest after last attempt
for reps;
10 min double unders

highest load lifted for 3 in power snatch in kg + highest load lifted for 3 pos snatch in kg + reps in double unders is your score (100kg + 80kg + 600 reps = 780 as score)

post score to comments

you can only rest briefly (i.e. BRIEFLY) b/t reps for snatch sets
a squat snatch is regarded as a failed power snatch attempt and does not count
you can begin each hang of power snatch with hips at full extension but you must make a concentrated effort to pause briefly at heights indicated before pulling barbell (i.e. at thigh and knee cap)
and just to ensure everyone is clear, the rope must go underneath you twice to count as a double under :)...if you land on rope on attempt, that rep does not count...have fun

Friday is a double wod day - am heavy met con, pm cardio respiratory endurance, plan accordingly

post fuel:
above 12% - 40g prot/10-20g carb - PFC meal 60 min later
8-12% - 40g prot/40 g carb - PFC meal 90 min later
below 8% - 40g prot/60 g carb - PFC meal 90 min later

green grass

5 sets for total reps:
AMRAP 135# OHS; 60 sec rest
AMRAP Muscle Ups in 60 sec; 120 sec rest

score is total reps accumulated
post total reps to comments

vit D power

7 sets for total time;
KBS - 2pd x 20 reps; 0 sec rest
10 HSPU; 0 sec rest
25 GHD Sit ups; 90 sec rest

add total time for all sets as score
post score to comments
ear must be seen from side view on KBS
nose to carpet on HSPU

sleeping without blankets

10 rounds for time;
3 reps - 155# clean and jerk
15 wall balls - 20# to 10 ft

rest EXACTLY 6 hours

800 m sprints @ 95%
3 min rest x 3

post times to comments

envision this is a comp day and you've just been given the task
eat throughout day as if you were on game day
take notes and learn

post wod 1 fuelling:
12+ - 40g prot/40g carb
8-12 - 40g prot/50g carb
-8 - 40g prot/60-80g carb

post wod 2 fuelling:
12+ - 30g prot/30 g carb
8-12 - 30g prot/40g carb
-8 - 30g prot/50g carb

fuel appropriately...what might work best for CNS is light 3 hours later...great post wod fuel right after, fuel again 120 later (ensure this meal leaves you feeling light and appropriate for CNS and mental acuity)...then leave stomach empty for runs...then fuel big again to prepare for Monday
you CANNOT push press the jerk, power clean preferred for wod 1....pick a flat course for #2

28 deg celcius at 6pm

3 rounds for time;
50 box jumps - 24"
185# Dead Lift x 21
30 chin ups

post time to comments

pre - empty stomach
above 12% - 40g prot/40g carb
8-12% - 35g prot/50g carb
below 8% - 30g prot/60g carb

Thurs Mar 19th WOD

"my little piece of heaven"

"powerful work Todd!" - Mike's sweet 2009 project

use 55% of your 1RM dead lift and perform 8 sets of 2 reps; rest 45 sec b/t sets
for time;
Sprint Row 300m
20 ring dips
Sprint Row 300 m
20 ring dips
Sprint Row 300 m

post DL weights used and row/ring dip time to comments

generalized PWO feeding for this intensity today:
above 12% BF - 30-40g prot/10g carb
8-12% BF - 30-40g prot/20g carb
below 8% BF - 30-40g prot/30g carb

then PFC meal 60-90 min later


burgener warm up x 3 (45,55,65#)
for time;
50 reps - dead hang to inverted hang on rings; arms cannot bend at elbows
3 min rest
for total sec:
AMSAP L Sit - 3 sets for total sec held; 90 sec b/t sets
3 min rest
for reps;
AMRAP Double Unders in 2 min
3 min rest
for total reps;
how many reps can you single arm KB swing alternating arms per rep without resting (i.e. continuous switching of arms without laying weight down) in total? you must switch hands at eye level on the KB each time - you get one chance, one set - use 24 kg KB
3 min rest
for total reps;
tabata sit ups for 4 sets of 20/10
post times and reps for hangs, sits, DU's, swings and sit ups to comments
have fun

push and pull

for time;
30 push ups
10 chin ups
20 push ups
20 chin ups
10 push ups
30 chin ups

post time to comments

The 10 most important words:
I won't wait for others to take the first step.
The 9 most important words:
If it is to be, it's up to me.
The 8 most important words:
If not me, who? If not now, when?
The 7 most important words:
Let me take a shot at it.
The 6 most important words:
I will not pass the buck.
The 5 most important words:
You can count on me.
The 4 most important words:
It IS my job!
The 3 most important words:
Just do it!
The 2 most important words:
I will.
The most important word:


not that i've done it, but some may be Bobby passed this along...looks good for taping...

this is Rebecca

this is her 2nd pull of cleans during a Sunday clean session at CFC HQ

this can be fixed in many ways, the best for her stems from a longer upper body relative to torso and some previous mid line stability issues that we are working on...if you think its as easy as just telling her to straighten her arms you're mistaken...with Rebecca or someone who has longer arms relative to legs combined with or causing mid line weakness under higher loads (i.e. here in the clean)...the cue has to come from the set up and 2nd pull position to pull the shoulder blades down and back, and try to overemphasize the low back arch in order to fire the paraspinals especially through the thorasic area...this will help her have a "higher chest" when she gets that bar above her knees next time...this will make her brain believe that she is tall and can this pic, with the midline lost before the 2nd pull, her brain thinks it has to "find a way" to make it happen so her arms bend to move the weight

other cues for people can be unloaded locked arm shrugs from the hang repeated over and over pre clean efforts...this teaches them to lock those arms; checking the elbows as well in the set up and on video or pics for 2nd pull will allow them to get feedback on this

so...the Rx...when Rebecca does any pulling (rowing, dead liftting pertaining to improving clean, snatch DL, db cleans...) she must focus on overemphasizing keeping the mid back under tension in a pronounced low back arch position...with arms straight of course...and when she fails in this...she must lower weight until she gets it down path so as to not "get stronger" with poor movement...her clean and DL weight will drop for a while (the brain can only handle so much info) but will come back over time with higher progression...

no dip...dip...dip and dip again

for loads;
A1. press/push press/push jerk - 1.3.5 x 5; 120 sec
A2. chin ups x 21 straight reps; 120 sec

B1. 30 sec of 25#/h db push press amrap; 0 sec rest
B2. 30 sec of 25#/h db lockout overhead; 30 sec rest
B3. 30 sec handstand hold arms locked; 60 sec rest
x 3 sets

C. 100 jumping chin ups for time

post loads for overhead complex, notes on chin ups, reps for db push press, fractions for db and handstand holds and time for jumping chin ups to comments

with both arms outstretched, bar should be 8" from top of max reach for jumping chin ups

the next 2 of 3 in the cycle (1st and 3rd workout) will be lower volume and intensity; the middle workout will be for fun only to allow the brain to relax a little; the next 3 following that cycle will require some good sleep and eating


running clock rowing

increase the cals rowed per minute every minute on a 1 minute interval repeat timer
works just like the chin ups, basically row more per minute

post min/cals to comments


7 rounds for time;
5 squat clean - 135#
6 chest to bar chin ups
7 KBS - 2pd

each exercise CANNOT be broken or fractioned
for HSPU - once you kick up, you must stay up, you may pause at top or bottom
for squat clean - they MUST be touch and go reps; you cannot rest bar on ground or on lap, only on shoulders if break is needed
for chin ups, chest to bar, not shirt to bar; you cannot touch down, you may rest by full hanging
for KBS - you cannot double pump, once you start swings, you must finish all reps straight
if reps are broken in any exercise, you start again with that exercise at rep 1 for that same round
(i.e. if you are in round 2 and you do 4 HSPU, then rest on ground on 3rd squat clean, you start over at rep 1 for squat clean on that 2nd round)

post total time taken to complete 7 rounds and notes to comments


funny how Generally Regarded As Safe (GRAS) includes sugar, alcohol, burgers, tainted fries and beef, stimulants, shelac...etc...but the FDA and others get word that we may use stevia as a sweetener...and the loopholes come out..."but is it safe?"...will there ever really be an answer?
how many studies do i have to show you that rats were in that created cancer in them to make you realize humans are different in many ways?
it'll now take 15 years and numerous policy changes before we can make this available..instead, sugar and caffeine and paint and tar (i.e. Coke ) - sure - put it on the's fine - i mean GRAS

no sneezing on thursday

for time;
30 GHD Sit ups
5 OHS - 45#
25 GHD Sit ups
10 OHS - 45#
20 GHD Sit ups
15 OHS - 45#
15 GHD Sit ups
20 OHS - 45#
10 GHD Sit Ups
25 OHS - 45#
5 GHD Sit Ups
30 OHS - 45#

post time to comments
ass to grass on squats, hips must come to full extension at top on every rep and on last reps for OHS

marble slabs and pumpkin cookies

for time;
10 ring dips
2 power clean and push press - 95#
9 ring dips
4 power clean and push press - 95#
8 ring dips
6 power clean and push press - 95#
7 ring dips
8 power clean and push press - 95#
6 ring dips
10 power clean and push press - 95#
5 ring dips
12 power clean and push press - 95#
4 ring dips
14 power clean and push press - 95#
3 ring dips
16 power clean and push press - 95#
2 ring dips
18 power clean and push press - 95#
1 ring dip
20 power clean and push press - 95#

full extension at top of push press is VITAL!
biceps to rings on dips and..i will MUST start at full extension of elbows AT TOP of movement and finish with elbows at full extension on every rep
(i.e. you cannot jump into dips at bottom of dip, then lockout...that's 1/2 rep)

lift move

3 sets:
12 thrusters - 115#
Row 90 sec @ +20 sec of your best 500 m sprint
rest 2 min
3 sets;
12 SDLHP - 115#
Row 60 sec @ +15 sec of your best 500 m sprint
rest 2 min
3 sets;
12 chest to bar chin ups
Row 30 sec @ + 10 sec of your best 500 m sprint
rest 2 min

rest 5 min b/t sets including the 2 min after last set
as an example, if your best 500 m row sprint is row a 1:50 avg for 1st set, 1:45 avg for second set and 1:40 avg for 3rd set

post avg row times and notes to comments

power endurance

simply inspiring...a sport that is not talked about much but my belief would rattle a lot of people with regards to work capacity...

side note...what is wrong with our canadian sport of hockey...i'm sensing something is missing or has it just me or does every guy that gives a good clean hit today is chased down be every player on the ice on the other team to fight him???...when i played, if you got hit hard like that you were told on the bench by your own players to keep your frickin' head it seems that everytime some guy gets's either a dirty hit or you're going to get crumbled by someone within seconds...where is it gone where you hit someone hard and clean and it was a part of the taught others to keep their head up...hits to the head???..i'm calling BS...i'm callin' out a weaker, somewhat less passionate game...thoughts?


BB complex:
build to highest weight you can handle with perfect form with short rests b/t each exercise in the complex; this will ensure lower weight and perfect execution
Hang Power Snatch x 1
drop bar to upper back, regrip for push jerk grip
Behind Neck Split Jerk x 1
rack barbell on front rack on shoulders
Front Squat x 2
Split Jerk x 1
lower bar to upper back, regrip to OHS grip
push press bar to OH
OHS x 1
rest 180 sec; repeat 5 times
rest 10 min
As many reps in 3 minutes;
1.5 pd KBS

KB must go completely overhead so arms are perpendicular with the floor

highest weight achieved in kg in BB complex X KBS reps in 3 minutes is your score
(i.e. 90 kg x 50 reps = 4500 points)
post score to comments

be a rownast...or a gymer...

5 rounds for time;
400 m row
7 muscle ups

arms must start at full extension at bottom of muscle up, and elbows locked out at top to finish
damper as you wish on row

post time to comments

keep it up there..

congrats to Rob Sifton and Rob Corson (both Big Dawgs...can i hear a group howl!!!) who finished 2nd in both of their age groups in the 5K run for the whales in Hawaii on a recent visit there...just another proof in the pudding that we can out run runners without running...i love's actually so funny i'm giggling...cause those darn runners work so long and damn hard on that running thing....oh well...

build quickly to a tough 1 for a thruster
barbell must be taken from floor and paused overhead for 5 sec
you must power clean it first, then perform thruster
rest 5 min
3 rounds for time;
10 R arm db power snatch - 40#
20 R arm periscope lunges - 40#
10 L arm db power snatch - 40#
20 L arm periscope lunges - 40#

knee grazes ground on lunges, arm MUST be locked out at start and finish of all lunge reps
periscope lunges are lunges performed while having one arm completely locked out holding DB overhead as you walk
hips must come to full extension on snatch before DB is lowered for next rep, you must dip to catch, you cannot muscle snatch it

post thruster load and time to comments

info please..

please fill in and post in comments
as well, when filled out, send to Pierre Auge to help him out with some research he's doing at


1 Rep Max - Best Lifts

Shoulder Press:
Push Press:
Back Squat:
Front Squat:
Clean and Jerk:

WOD's Scores

Fight Gone Bad:

last one...


21,15,9 rep rounds for time;
Ring Dips
Push Ups

crown of head to floor on HSPU; you cannot come down until arms are fully extended
biceps to rings and full extension to start and finish each rep for dips
chest to deck and arms to full extension at top of each push up

on the minute...

"running clock chin ups"

you have to be at complete hang to start and come to full extension of arms at bottom when fractioning reps

post min and reps completed to comments