Carrie and I are both in Madison for the Games!  Look for me in the background judging, and you’ll never find Carrie, she’s doing athlete control behind the scenes in the bunker well hidden from prying eyes!


CrossFit Classes: Yes, we’ll be scaling these workouts…  Yeesh!

Monday: “Holbrook”

Tuesday: Push Press for 5 RM

Wednesday: “Severin”

Thursday: “Luce”

Friday: 30 Second Hollow Rock, 30 Second Hollow Arch, 30 Second Plank, 30 second facedown GHD hold, 10 rounds for quality, hold a weight on the ghd if needed

Saturday: “Garrett”


Weightlifting Conjugate:

Monday: Upper Body Accessories

Handstand Push-ups do 45

Elbows Out DB Extensions 3×15

Strict DB Kickbacks 3×20

Single Arm Cable PullDown 5×20

Lying Rear Delts DB 5×20


Tuesday: Rest


Wednesday: Speed Strength Clean and Jerk

Banded Power Clean from 8″ Blocks no jerks 4×2 45%, 4×2 50%, 4×2 55% all + 25% Bands

Follow the 20×1 Concentric Jerks

Banded Sumo DL 20×1 55% of best Sumo DL +25% bands

Ankles + DB’s 40 Seated Jumps

Face Up Holds accumulate 10 minutes with weight

Single Arm Rear DB Flyes 6×20


Thursday: Sleds Recovery Session

4 trips Forwards
4 trips Backwards
2 trips Sideways
1 trip x
-Chest Presses
-Ab Twists

Pushing Sled:
10x 40m Runs, load up something fairly light, rest 1 minute between efforts
GHD Sit-ups 5×20

Quick reminder guys, I know sledding outside sucks, but it’s good stuff. Also, use the worst plates you can find, the Gold’s Gym ones, the BFCO black ones, and then there’s a 35 floating around too. Thanks

Friday: Absolute Strength Snatch

Below Knee Hang Snatch

2 Board Bench Press7x1 90%

Press Sticking Point at the forhead 5 sets of 3 exertions

Single Arm Allen Lift 5×15

Reverse Hypers 180lbs 5×12


Saturday: Dynamic Effort Lower Body

Straight Bar on Back, Box Squat 12×2 50% + 25% Bands Wide stance

20×1 Sumo Speed Pulls 50%+25%Bands

Glute Ham Raises 5 sets all out

Seated Bandy Abduction 200x 1” band

Reverse Hypers Single Legged 90lbs 4 sets/side

GHD Sit-ups 4×25


Sunday: Rest


Powerlifting Conjugate:


40 Seated Jumps Wearing Ankle weights and holding DB’s

Low Box Narrow Stance Back Squat -SSQ

Leg Press 5×8, go heavy

Glute Ham Raises 5 x max reps

Reverse Hypers 3×20

One Handed Farmers Walk 3 trips/side



Freak Bar Against Chains K: 2/side

Max Reps 85 in 3 Minutes

Rope Cable Extensions 5×10

Lean Back on Lat Pull Supine Medium Grip Mag Grip 5×8

Pull-ups 5×5, use bands if needed

Single Arm Allen Lift 5×15, use a sizable DB



40 Seated Jumps Wearing Ankle weights and holding DB’s

Reverse Hypers 3×30

L-Hang Holds 10 Max Effort Holds

Hamstring Curls Lying Ankle Weights 10 minutes

Triceps Extensions Do 100-200 of them



Cambered Bar Low Box Normal Stance K: Orange and Mini + 105

Speed Sumo Deads 160 w/ 1″ and micro bands 20 singles

Inverse Curl Negatives 25x

Seated Bandy Abduction 3 times burnt

Allen Lift 5×8



Multi Grip Bar w/Bands: 8×3 K: 65 Micro Bands

4 sets alternating DB’s 40’s max reps, DB Bench Press

Triceps DB Kickbacks Palms Down 4 sets

Barbell One Armed Row 5×8/side

100 Lying Bandy Sweeps

Lying DB Rotators 3x burning/side