21-15-9 reps for time of: Bar-facing-burpees Overhead squats Chest-to-bar pull-ups Men use 95 lb., Women use 65 lb. “Consistency in performing skills is the key to developing greater static and dynamic kinesthesia (or movement). As humans we like to focus on our best (and videotape it) and push the worst out of your mind. Instead, we should focus on being consistent and we will progress much faster. The focus on consistency means that we need to be intentional about all our attempts at skill work. If we are tired and losing consistency in holds (referring to handstand holds) we should take a break. We should not keep trying to do our handstands in an attempt to get that one good long hold. This is not what we want. We want quality work all of the time.” ~ Overcoming Gravity, Steven LowRead more

4x800m run 800m is a distance that can take just long enough to run your mid-engine (the glycolysis pathway) system to “E” and begin to tap into your long-engine (aerobic pathway). We’ll time out the rest today so that you’re only partially recovered allowing you to further tap into your aerobic capacity and ability to recover. The goal is consistent times across rounds.Read more

Overhead Squat 5-5-5-5-5 In Katy Bowman’s book, Move Your DNA, she discusses captive whales and how many eventually develop what scientists have termed Flaccid Fin Syndrome (FFS). We’ve all seen the captive whales with the bent-over dorsal fins. Marine scientists have concluded that the mechanical environment of captivity does not introduce the same types of loads as the wild. “…in this case the missing loads to the fin that would have been created by a lot of forward swimming at depths that pushed the passive tissues of the fin into an upright position, and also the unnaturally high loads created by single-direction, tight-circle swimming, and the finis increased exposure to gravity (due to the fin being above the surface of the water).” She explains that the scientific community always explains sickness in terms of chemical or genetic makeup, and that “we’ve completely ignored the load profile that the function of our...Read more

“Nickman” With a 55-lb. and 35-lb. dumbbell, 10 rounds for time of: 200-meter farmers carry with both dumbbells 35-lb. weighted pull-ups, 10 reps 55-lb. dumbbell power snatches, 20 reps, alternating arms Are you as excited as I am to watch the 2016 CF Games Documentary?! In a lot of ways I like watching the Games through these documentary videos better than watching the Games themselves! Coming soon, I’m sure.Read more

“Elizabeth” 21-15-9 reps for time of: Clean 135/85# Ring dips This is part of your yearly benchmark series. Log your score! How about a little light reading for a Saturday? Leave the sugar out of your coffee too. Sugar industry funded research to cast doubt on sugar’s health hazards, report saysRead more