Jerk Balance
10 mins to discuss jerk set up, footwork and execution.

Perform the following on the minute:

Snatch
9 x 1 @ 80%

Clean and Jerk
9 x 1 @ 80%

Reps performed to full squat. Failure to squat or get the bar in the hips will result a no-rep called by your coach and you will need to re-do it. 

CONDITIONING

For time:

50-40-30-20-10

• Kettlebell Swings (53/35)
• Double Unders

This is an interesting diagram illustrating where your body weight should be during several points of the lift. To begin, you can see the weight is on the outside of the forefoot. This is where we screw our feet in to the ground to create torque. Knees out. When the bar starts moving we shift our weight back in to the front of the heel. As we re-bend to begin our second pull, the weight will shift slightly forward and as we complete the second pull and extend our hips, knees, and ankles, we are up on our toes. As a coaching cue, I would only consider the first two, the weight in the forefoot for the first pull, and the weight in the heel as you start the second pull. The rest tends to happen naturally.

“I am running the most ridiculous and hilarious CrossFit program ever. I think you should hire me as a coach. Goat jumping is now part of the WOD. It’s tricky cuz they move around.”

You make us proud Daria. Way to stay on track with your fitness and sharing it with others. Keep being hilarious!

Back Squat
1×3 @ 70%, 1×3 @ 80%, 1xMax Reps @ 90% of Back Squat 1RM
Take 2-3 warm up sets to build close to starting set. 2 mins rest between sets.  

CONDITIONING

“KELLY”

5 rounds, for time:

Run 400m
30 Box Jumps (24/20)
30 Wall Balls  (20/14)

“People often make misguided assumptions about CrossFit workouts based on what grabs their attention on paper. “Tough workouts”, “elite athletic training” and “high intensity” translates as high repetitions, endless rounds, a grab bag of exercises (often seemingly chosen at random), or some combination of the above. And there’s a trend, especially among those new to CrossFit and inexperienced with programming, to ride that met-con train all the way to Cortisol Crazytown.

I’m here to caution you… beware the lure of the Sexy Met-Con.”

Quality > Quantity

Movements like squats, presses and deadlifts are programmed with low repetitions for a reason. To teach quality movement and increase strength. As a beginner CrossFitter, it’s probably a little discouraging to watch the more advanced athletes working out because they make everything look easy. It looks easy because they spend the time working on their lifts until they have them dialed in. When quality of movement is demonstrated, they’re able to increase the intensity and as a result become stronger and fitter. What benefit do you hope to obtain from doing shallow squats, scared-cat deadlifts, and sloppy presses? First of all, you won’t be getting stronger or fitter. You won’t be adding any weight to the bar and without that, you won’t be seeing much in terms of results. Intensity is directly related to results. How many people have you seen achieve elite fitness from a bootcamp? I’m willing to bet the answer is zero. You can only progress so far in a bootcamp and then results are halted by a lack of intensity. If you’re a bootcamp instructor please don’t get upset, I said ELITE fitness. Bootcamps are a great place to start, but they are not forging elite fitness.

Overtraining and Injury

Secondly, skipping strength and technique work for the met-con introduces another issue. INJURY. These functional exercises like squats and deadlifts, when performed proficently, at high intensity, are programmed in met-cons on account of the achieved training response, which is comparable to nothing else. However, when they are performed poorly, they pose a risk of injury. If a coach has ever removed weight from your bar, it’s for your own good. Don’t be upset. Seriously, getting an RX by your name is cool, but not if your workout was painful to watch and took ten minutes longer than everyone else.

Further to this, I have seen some fresh-faced athletes, and even experienced ones, super stoked on CrossFit, coming in and doing over a week straight of CrossFit. NO. If you’re hoping to improve at all, you need something called rest. When you rest, you allow your body to recover from the hell you just put it through. When it recovers, it adapts and becomes stronger. If you’re constantly pushing your poor body into the pain cave, it has no chance to even try to recover and the only thing you’re going to get for all your hard work is pain and disappointment. Don’t believe me? Ask your buddy cortisol. Cortisol is a hormone released in stressful situations that in small amounts helps improve memory, improve immune function and lowers our sensitivity to pain. However, when the stress is chronic (aka when you train a million times per week) you can expect really cool things like increased blood pressure, increased blood glucose, breakdown of protein in muscles, decreased effectiveness of the immune system, abdominal fat gain, messed up hormones, decreased insulin sensitivity and the list goes on. If you want a good example of what cortisol does to a human, look at the bodies of high level marathoners. No one ever looked at a marathoner and said they want to look like that. I have love for those athletes, but I’m not afraid to call a spade a spade.

Please. Take a day off. Go eat a big steak and relax. Trust me, it’ll do more for you than an extra workout.

One Rep Max? 

As a coach, an athletes disregard for programming to chase one rep maxes is extremely frustrating. Yes, setting a PR is fun and exciting and it’s cool to write your name on the big white board, but let’s get something straight, you don’t get stronger by constantly doing 1RM’s. Especially when your technique still needs work. Sets of 3′s and 5′s with consistent technique is where strong people are made. A one rep max attempt is extremely taxing on your nervous system. Going after them several times a week every month is a good way to get nowhere. Again, put your ego aside and understand that in the long run, adherence to programming will be what makes the difference. Not that big PR with crappy form.

Conclusion

Learn the movements. Listen when they’re being explained. Get strong. Take days off. If you have any questions about this, please ask them.

Strict Press
1×3 @ 70%, 1×3 @ 80%, 1xMax Reps @ 90% of Strict Press 1RM
Take 2-3 warm up sets to build close to starting set. 2 mins rest between sets. 

Ring Push Ups
3xMax Reps

CONDITIONING

“FRAN”

21-15-9, for time:

• Thrusters (95/65)
• Pull Ups

Deadlift
1×3 @ 70%, 1×3 @ 80%, 1xMax Reps @ 90% of Deadlift 1RM
Take 2-3 warm up sets of 5 @ 50-55%, then perform 3 work sets with 2 min rest between sets

Good Mornings (to launch position)
3×10

CONDITIONING 

6 rounds, for total reps:

Against a 2 min clock,

• Row 300m/250m
• Overhead Squat Max Reps (95/65)
• Rest 30 seconds at end of 2 mins

So I decided to do one of these for myself this week. I thought it was important that everyone knows the not-so-business side of their coach. Not like I try to hide it, but still, here goes…

Who are you outside of the gym? 

This is a big question as I’ve recently turned 30. Though I tried to avoid it, I’ve noticed no longer having “twenty” in your age changes your perspective. I’m not sure how, but you definitely step to the side for a minute to look back on everything and wonder what’s to come. My dad says his 30′s were the best years of his life, so I’m hoping for the same.

When I’m not at the gym, I’m probably doing something Undefeated related. Writing next week’s programming, scheduling, texting Wendy about how the day went. Right now I’m reading new material like Kelly Starrett’s “How To Become A Supple Leopard” or Greg Everett’s “Olympic Weightlifting”. I don’t want to make it sound like my life is the gym, but it really is. I’m just lucky that all this work has made me some of my best friends and I get to see these people in a social setting, too.

Aside from running the show, I really like golden retrievers, and JCrew… but everyone already knew that. I listen to a lot of old soul and R&B from the early 60′s, a lot of Pink Floyd, and my favourite modern band is The Gaslight Anthem. They sing about classic cars, and the heartache of girls long lost and it’s just a little bit nostalgic. I’ve also found a new love in cycling. When I found out I tore my ACL, I thought it was game over and bought a road bike. It’s a Giant TCR and I’ve been loving every ride. I know a few people in to CrossFit ride too and I’ve been organizing some group rides. I also play a lot of Call of Duty. Like, too much.

How long have you been doing CrossFit? What was your initial thoughts of CrossFit and what are they now?

I originally got in to CrossFit while I was working as a personal trainer at a globo gym in Toronto. As I learned more about fitness, the things I saw in the gym made less and less sense. I was a runner and I thought bodybuilding was bullshit. I wanted to know how to get stronger and faster, so I dug further in to the internet and came across CrossFit.

It was perfect. It looked so bad ass. I was immediately interested but hadn’t been exposed to things like jerks and snatches and certainly didn’t understand the jokes. One of my co-workers was a coach at CrossFit Toronto and gave me the CrossFit Training guide. I began doing the easier WOD’s at my gym, like Annie. I remember it taking me something like 12-14 mins the first time. Finally I knew I had to get in to this thing full on, and my friend Alena took me to a Canada Day WOD at CrossFit Toronto. I was super nervous. When I walked up I thought I was going to be that guy that didn’t know anyone and had to pretend to look busy so I didn’t stick out. I was completely shocked when everyone began introducing themselves. That never happens at the regular gym. People don’t even make eye contact with you at a regular gym and here everyone made me feel welcome instantly. The WOD was some kind of ridiculous high-rep team chipper. I did alright and afterwards a group of us went out for breakfast together.

That is what CrossFit is, to me. Not only forging elite fitness, but also friendships. I honestly think CrossFit is changing the face of fitness. Body building and body image issues become passé once an athlete realizes that how much they squat or how hard they can push is much more important than what’s in the mirror. You have these arguments about what the best way to get fit or strong is. All these dorks show up with scientific studies done by more dorks in labs but never have we seen more strong men and women proud to throw heavy shit around with their shirts off.

What were your original goals? Have you met them? Have they changed?

I’ll probably take shit for this, but I really just wanted to be as bad ass as possible. I wanted to go where other people wouldn’t. I knew that what I did to get stronger would only make the other parts of life easier. If I could survive the pain of Fran, I could make it through a bad day pretty easy. Y’know?

I strongly encourage goal setting with my athletes though. I read somewhere that a goal without a plan is just a dream and I couldn’t have put it better myself. Of course I personally have goals. I’m 35lbs away from a 400lb back squat, 15lbs from a 300lb clean, 20 lbs from a 200lb snatch. This is how I look at my training. What can I do to get those numbers up? I don’t think “I need abs”, because I know my training will take care of that. Despite what everyone thinks, I wasn’t born with them. Every athlete who gives a shit will come to the point where they need to make the decision to eat real food to perform better and this is really the catalyst of true fitness. Your nutrition enables your training and your successes are manifested through the marriage of both. Not just one.

What is your favourite thing about Undefeated CrossFit?

Justin Liwanag. I’m not kidding. It’s no secret I think this guy is awesome. Let me explain. Here’s a dude who came to Undefeated and already had a story, but instead of letting it define him, he allowed positive change to enter his life and fully embraced it. I’m not saying Justin is the only person who has done this, just look around at the Bryans and Sarahs, but for me, Justin just gets me so fired up. He’s an incredible athlete who qualified for regionals in his first year of CrossFit. Earned through a LOT of hard work and determination. The most notable thing about Justin is that he remains remarkably modest and welcoming of every athlete in the gym. He is a model example of CrossFit and I can’t wait to get him coaching and creating positive change in other people’s lives. I’m just excited I played a small part in all of that.

Of course I love every single one of the athletes at Undefeated. We truly do have a uniquely strong community. I love how laid back we are. I love that we go out and party together. I love that everyone is proud to be at Undefeated. I can’t wait for the next chapter…

What was your proudest moment?

Oh man. Seeing my athletes on the podium. Not only for my own selfish reasons, but because of how HAPPY they are. Seeing Jessie get his first muscle up at FrostFit gave me goosebumps. Watching the moment when people like Sarah Doyle or Jason Therrien switched their perspective and realized they’re now athletes. Bryan being featured on the CrossFit.com community website. I honestly believe that if you put your heart out to the world, the right people will be there to make ANYTHING a reality and there are just so many examples of heart at Undefeated. I get emotional just thinking about it.

What is/was your vice?

Before I answered this, I looked up the definition of vice. I wanted to ensure I gave the best answer. The dictionary says a vice has to do with drugs, and bad habits. I guess you could say I have a bad habit of turning beast mode on and going HAM at the gym. And drugs… yeah man.

Upper body

CONDITIONING

“Tabata This”

Tabata Intervals (20 seconds of work followed by 10 seconds of rest repeated 8 times)

• Squat
• Rower
• Pullups
• Sit-ups
• Push-ups

One minute rotation break between exercises. Each exercise is scored by the weakest number of reps (calories on the rower) in each of the eight intervals. During the one minute rotation time allowed the clock is not stopped but kept running. The score is the total of the scores from the five stations.

OLY

Box Jumps
3 x 10 @ 75% of Max Box Jump
If you’re proficient in box jumps, attempt rebound at bottom. If your shins always have scabs on them, step off box and jump from a stationary position

Every minute, on the minute:

Snatch
9 x 1 @ 75% of best Snatch

Clean and Jerk
9 x 1 @ 75% of best Clean and Jerk

CONDITIONING

EMTOM for 6 mins:

• 4 Power Clean @ 65% of Best Clean
• Max Toes to Bar