Workout of the Day: Saturday, 7.27.13


MOVEMENT PREP: Lax Ball Feet and Lower Legs, 3 minutes on each side. Single Leg Squat Hold, 1 minute on each side. Wall Facing Overhead Squat Holds for perfect form (Squat Therapy).  Perform 6 sets of 10 second holds for perfect form.

STRENGTH: Overhead Squat, up to a peak of 3.

CONDITIONING: Then, 5 RFT of: 30 DUs, 20 KTE, 60ft. of Double KB Waiter’s Walk (1.5/1) – scale up where possible for the KB load is recommended.


Basa and Ryan (pictured above) are at Nationals this weekend and I’m there keeping track of their every waking moment :)  In the meantime, Competitor’s Practice is still taking place!  Coach Basa and Coach Zoda have had so many moments like this in the last year of preparation for Nationals this weekend, one athlete keeping an eye on the other on just any normal day of training is paramount to their mutual success. The two of them are so close to being able to look back on days just like this – Basa competes on Saturday, and Zoda competed on Friday.

Don’t forget!  The CrossFit Games are this weekend and they are streaming live! We’re hosting a gym viewing party this Sunday, from 2-5pm – bring your favorite food or drink and we’ll see you then!


Here’s what we’re up to for this Saturday: We will split in to teams of 4 and complete “Bull” (2 RFT of: 200 DUs, 50 OHS (135/95), 50 Pull-ups, and 1 mile run): where one athlete must be working at a time, one must be fully resting, and two must be holding the bar for the overhead squat above the waist (135/95) – the mile will be completed as a relay both times (each member of the team runs 400m). After this, teams can cool down and then, test their max L-sit times (you can get three attempts) and take the remainder of class to work on Muscle-ups.

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