Wednesday 8/23

Hang Power Clean

Hang Power Snatch

Push Jerk

Similar to what we went through on Monday with the different variations of the squat, today brings us some more variety with lifting movements.

While, on its face, it may seem like today's movements don't have a ton in common, if we look a little deeper we'll see the commonality. Both of the lifts for today are hip driven, meaning that the power for all three of today's lifts is derived from a powerful hip drive. 

This means we'll be doing some work on getting those hips to do their jobs as well as possible and making sure you all move the most weight you can today.

It's gonna be a fun one!

Tuesday 8/22

For time:
5 strict muscle-ups
50 double-unders
4 strict muscle-ups
40 double-unders
3 strict muscle-ups
30 double-unders
2 strict muscle-ups
20 double-unders
1 strict muscle-up
10 double-unders

Athlete Profile: Kat



What brought you to CrossFit SAC in the first place?

My sister really got into CrossFit about 4 years ago when she was living in Atlanta; she had been a life-long smoker and essentially the antithesis of an athlete. I was blown away by her transformation and how much of a positive impact her local box had in her life. I gave a speech at her wedding and actually teared up when I was talking about how happy I was that my brother-in-law had gotten her into CrossFit. She kept telling me I would love CrossFit, and I wanted to check it out, but life circumstances were never quite right until this past December (i.e. workaholic, pregnancies, babies, moving, general adulting, etc.). At some point I had looked up local boxes and read reviews and filed away in my brain that CrossFit SAC looked like a legitimately awesome facility. 

What was your first impression? How has that changed?

When I did the intro-classes I was genuinely  impressed with the time that the coaches took to meticulously explain each of the main barbell movements to me. It was just a really good vibe from the start and an environment that was judgement free (I had NO clue what I was doing). That first impression has really carried over into each and every one of the WODs; the time we spend at the beginning of each class going over technique is invaluable to keeping us safe and injury-free. I love how there are athletes from all walks of life and at all levels of fitness. No matter where a person is at on their CrossFit journery, there is a solid community of support and positive vibes with people cheering each other on to be the best versions of themselves. 

What was it about CrossFit that appeals to you?

I love how ridiculously hard the workouts are. I literally am praying not to cry or throw-up during at least 90% of our workouts, and wouldn't have it any other way! To me, nothing beats the post-workout feeling of having totally spent yourself mentally and physically, knowing that you are stronger for having done it. My favorite WODs are the ones that include gymnastics movements and gymnastics type conditioning (former gymnast); it is like a throwback to all the hard hours of conditioning I used to hate when I was doing competitive gymnastics, except now I can fully appreciate it. The community of athletes and coaches at the gym are not easy to come by. I am very unmotivated when it comes to working out on my own and hearing other people cheer me on to finish out a workout is one of the best motivators I can get.  

What did you do to improve your skills?

I still struggle with a lot of the movements, anything involving a snatch or clean pretty much, and dubs (freaking dubs). When I came in December for my intro I couldn't bust out ten push-ups on my toes or a strict pull-up to save my life. 8 months later I can tackle a WOD with 80-90 pull-ups and still use my arms later in the day. For me improvement has come from just digging in and pushing myself during the WODs 5 times a week (sometimes 6 if I can swing it). I have leaned out and gained a ton of muscle, which really helps with body-weight type skills. When it comes to CrossFit there really are no corners you can cut, it is just legitimate hard work week after week to get stronger and master the barbell technique (still not a master). 

What are you working on now?

I really want to build up my upper body strength enough to get on the rings and do muscle-ups. I should probably work on my dubs too...

Monday 8/21

Overhead Squat

Front Squat

Back Squat

You read all that right folks. We've got a lot of squatting to do today and only an hour in class to get it all done, so the name of the game today is to get you warmed up and moving early and get some weight on your back, on your shoulders and overhead that's HEAVY 'cuz we're going for some 1RM territory today!


Saturday 8/19


5 minutes of:
Then, 5 minutes of:
•7 deadlifts, 155 lb.
•7 box jumps, 24-in. box
Then, 5 minutes of:
•Turkish get-ups, 40-lb. dumbbell
Then, 5 minutes of:
•7 snatches, 75 lb.
•7 push-ups
Then, 5 minutes of:
•Rowing (calories)

Complete as many reps as possible at each 5-minute station. Rest 1 minute between stations.

Log total reps from all 5 stations. Athletes can note reps for each station in their notes section.

If you've been tracking where we are on programming you knew this doozy of a workout was on the way soon. It's a tribute workout to the Dallas 5, who can read more about below:

On July 7, 2016, a sniper coordinated an ambush on a group of police officers in Dallas, Texas. Dallas 5 commemorates the five officers who lost their lives in the attack.

Dallas Police Officer Patricio “Patrick” Zamarripa, 33, was a member of the force for six years and served active duty with the U.S. Navy for eight years and in the reserves for five. He is survived by his wife, Kristy, and daughter, Lyncoln Rae.

Dallas Police Senior Corporal Lorne Ahrens, 48, was a longtime member of the force. He served with the Los Angeles Police Department for 10 years before moving to Texas and joining the Dallas Police Department in 2002. He is survived by his wife, Katrina, and children, Sorcha and Magnus.

Dallas Police Officer Michael Krol, 40, was an eight-year veteran of the Dallas Police Department and a dedicated member of the Wayne County Sheriff’s Office in Detroit, Michigan, before that. He is survived by numerous friends and family members.

Dallas Police Sergeant Michael Smith, 55, served as a U.S. Army Ranger before joining the police force in 1989. The 27-year veteran of the force is survived by his wife, Heidi, and daughters, Victoria and Caroline.

Dallas Area Rapid Transit Officer Brent Thompson, 43, served in the Marine Corps before joining the Corsicana Police Department and then the Dallas Police. He is survived by his wife, Emily, and many other friends and family members.

Friday 8/18


8 rounds of:
Run 400 meters
Rest 90 seconds


Just like Monday where we rowed and took some rest, today we'll be running. The difference is the distance is shorter and so is the rest between rounds. But, we'll be doing the same basic plan we did on Monday - the goal is to run at the fastest pace you can MAINTAIN across all 8 rounds. 

That means today is all about intelligent pacing and knowing your limits. 

Thursday 8/17

Banded Bench Press

10x3 Banded Bench Press @ ~50%

Bench Press for load:

2x20 DB Floor Press
2x20 DB Tate Press

Yesterday was about as "classic" CrossFit as you can get, some higher skill weight lifting mixed in with some good old fashioned running and calisthenics.  Today, however, is the opposite. It's one of our "Dynamic Effort" days that we borrow from Westside Barbell, the home of the strongest people on the planet. 

For an example of what this day might look like at Westside itself, check out the video below.

Wednesday 8/16


13 squat snatches, 155 lb.
Then, 10 rounds of:
10 pull-ups
100-meter sprint
13 squat cleans, 155 lb.

Today's workout brings us a pull up and sprint sandwich with a bit oolympic lifting as the bread. Don't let it fool you, this one promises to be a spicy sandwich indeed, but one where we'll be aiming to keep you moving constantly until it's over. 

Tuesday 8/15

17 Min AMRAP
12 GHD Hip-Back Extensions
15 Wall Ball shots @ 20/14

It's good to be back home from working at the CrossFit Games and mostly caught up on sleep! Working the Games was fun, exciting, stressful and I stayed very active. During the week of the Games I walked over 38 miles and climbed 34 flights of stairs! Am I fitter for this? Nope! I'm far less fit than when I left for Madison-- you're welcome Tia-Claire!

Yes, I stayed active; I walked a lot, lifted the odd box and sprinted to catch a ride. But there was no intensity,  and that really did nothing for my overall fitness. Coming back to CrossFit SAC, I knew that even though I felt great, I had not moved with any intensity or at any kind of volume for almost two weeks. So I scaled my workouts more than I would normally. I did this not just because I wanted to reacclimate to working out, but I knew that if I didn't take it a little easier that I might actually hurt myself. 

There is a condition called Rhabdomyolysis (rhabdo for short) that is very rare, but also very serious. It happens in the athletic community when the rate of muscle breakdown overwhelms the kidneys. It is excruciatingly painful, requires medical intervention and can cause long-term kidney damage, and even death. 

The people that are the most susceptible to getting rhabdo in our community are people who have a good amount of muscle development, who have an ability to push through physical discomfort and who have been inactive for a period of time. This physical scenario paired with a high volume workout (think "Barbara" or "Angie") can spell major trouble for an athlete. This recipe for disaster is not precise, so if we haven't seen you in the gym in a week or so, we are going to scale it back a bit to be on the safe side-- even if you have been "active." It's nothing personal, it's not us doubting your abilities, it is us making sure you are safe and wanting to save you a trip to the emergency room. And ego aside, isn't that what you would want from a coach? Someone who has your best interest in mind and can identify and help you to avoid a potentially dangerous situation? 

It's easy to get blinders on and just see the workout of the day. With that, having to scale (more than usual) in some way can feel like a missed opportunity-- it's not. We will do it again and you will get your chance to crush it. In the long term, we would much rather you remember your experience doing "Angie" or "Barbara" with a sense of accomplishment and not the workout that sent you to the hospital. 



Monday 8/14

5x750m Row

Rest 4 min between efforts

*** REMINDER ***

Since we're hosting a Level 1 Seminar this weekend we'll be doing what we normally do on days like this - getting outside! Come join us at James Sterling park (head down Myrtle towards HWY 80 until it dead ends) @ 9:30 for some fun with your CrossFit SAC friends!

Saturday 8/12

Park WOD @ 9:30 AM only



*** REMINDER ***

Since we're hosting a Level 1 Seminar this weekend we'll be doing what we normally do on days like this - getting outside! Come join us at James Sterling park (head down Myrtle towards HWY 80 until it dead ends) @ 9:30 for some fun with your CrossFit SAC friends!

Friday 8/11


Five rounds of: 
15' Rope climb, 3 ascents
10 Toes to bar
21 Walking lunge steps with 45lb plate held overhead
Run 400 meters

*** REMINDER ***

Since we're hosting a Level 1 Seminar this weekend we'll be doing what we normally do on days like this - getting outside! Come join us at James Sterling park (head down Myrtle towards HWY 80 until it dead ends) @ 9:30 for some fun with your CrossFit SAC friends!

Thursday 8/10


5 rounds for time:
20 pull-up
30 push-ups
40 sit-ups
50 squats

Rest 3 minutes between rounds.

Wednesday 8/9

Complete as many rounds as possible in 12 minutes of:
•60-lb. dumbbell deadlifts, 9 reps
•6 burpees
•60-lb. dumbbell power cleans, 3 reps

Tuesday 8/8

What was your favorite event of the 2017 CrossFit Games?

Monday 8/7

Front Squat


Yep, you read that right, today we're going to hit 10 sets of singles.

You will have ten chances today to get to a new 1 rep max, how fun is that?

The thing to keep in mind today is that there are a lot of chances to fail lifts. That's not what we're after. The goal is to make sure that you fail NO MORE than 2 reps of the 10 total you're after.

This means you'll have to choose your loads wisely to make sure you're getting the most out of every lift while also making sure you're successful with most of them.

Saturday 8/5


AMRAP in 12 minutes:
24 inch Box Jump, 12 reps
95 pound Thruster, 6 reps
6 Bar-facing burpees

Friday 8/4


3 rounds for time of:
• 400m run
• 21 Kettlebell Swings 1.5/1 pood
• 12 Pull-ups


Today brings us another classic CrossFit workout. If you've done Helen with us before you know what's coming....

1st round, you're fresh so you might as well run hard.

2nd round, there's only one round left, so you might as well run hard.

3rd round, it's your last round.... so you might as well run hard!


Thursday 8/3

Great Basin Qualifier

5 Rounds for time:
7 Deadlift @ 275/185
30 Squat
7 Handstand Push Up

Wednesday 8/2

Overhead Squat


Heavy overhead squats are a tremendous test of overall strength and flexibility. The gold standard is the ability to perform 15 overhead squats, at body weight, in a row. 

It's not easy.

But nothing worth doing is. 

Tuesday 8/1

5 Rounds each for time
300m Row
30 Double Unders
Rest as needed between efforts

And just because it is hot doesn't mean you should be constantly forcing down water. Not only is drinking excessive amounts of water unnecessary, too much water can be dangerous.