NOTE: WODs are going to be structured and posted in a new format! Daily WODs will have different components: skill, strength, work capacity (WC), and a mobility WOD (MWOD). You may not see a strength component each day, but the others will be daily.

Different grips for pull-ups

Five rounds for time of:
20 Walking lunges
10 Pull-ups
5 Deadlifts (185 lb./135 lb.)
400m Run

Banded hip stretch

Post WC time to comments.



Coaches Prep Course: Programming Bias vs. Targeting” with Chris SpeallerCrossFit Journal preview video [wmv] [mov]

“Breath” with Coach Mike Burgener and Kevin Montoya by Again Faster Equipment – video [wmv] [mov]


The anatomy of good lifting technique.

Wes Kimball owns CrossFit Austin and had a team at the Regionals this past weekend. Wes is an Olympic lifter, and during the thruster WOD, he put on a lifting clinic. His lifts were so technically sound and fast, that when I edited the video below, the setting I normally use for “slo-mo” was too high for his lift and didn’t actually slow it down. I had to pick the slowest possible setting to actually slow his lift down. It was flat out a beautiful lift!

So, let’s break it down! Watch the video, first in real time, then in slo-motion. Wes is the big dude in the neon pink shirt. Pay attention to his back angle as he starts his lift and goes up (it does not change), then watch his back angle as he gets in the bottom of the squat and drives up (it doesn’t change) – he has tight form throughout!

Here is a frame by frame breakdown of Wes’s lift:

Start position: back on his heels, chest up

Bar is below the knee – notice his back angle has not changed, and he is driving the weight down through his heels.

Bar above the knee – the change in his back is because he’s bringing that bar back into his hips, and more importantly, his shoulders are still in front of the bar.

Bar at mid-thigh/pockets – this is where he will start to bring the bar back towards his hips (pockets) and initiate the all important FINISH!

Bar at his pockets! This is the critical point to get to and to be patient to bring that bar back in to your hips –watch what happens to his shoulders in the next few frames!

Shoulders lead, arms follow!


FINISH, FINISH, FINISH!!! Look at how much force he has generated on the bar, and it is all initiated from his shoulders! WOW!! Are you fired up yet??? 🙂

This is the point of turnover – Wes is NOT pulling the bar up to meet his shoulders. Rather, he is pressing his body DOWN and around the bar? How do I know? Check out the height of the bar – it’s not getting higher (which would come from pulling the bar up); Wes is driving his body DOWN and around the bar. This is SPEED THROUGH THE MIDDLE!!!

Wes pressing his body down….

Meeting the bar! Notice Wes didn’t pull the bar up to meet it – he moved his body down to meet the bar where it was at!

Wes is starting the squat part of the thruster – watch the position of his elbows and back….

Elbows are up, back is tight!! (GREAT POSITION!!! If you aren’t fired up yet, well, meet me at the gym later :))

The bottom of the squat. Watch the position of his elbows and back as he drives UP!

An explosive drive UP!!!

Momentum from the squat and hips drives the bar UP – this is not a press!

Locked out and done!!

Now go watch the video again in real time! Post thoughts to comments.

Wednesday WOD, June 22, 2011

11 thoughts on “Wednesday WOD, June 22, 2011

  • June 22, 2011 at 5:11 am

    Andrew’s housewarming party has been rescheduled and YOU are invited!

    Friday, June 24, 8 pm
    Andrew’s New Home
    3636 Manderly Place
    Fort Worth TX 76109

    RSVP to comments if you can attend!

  • June 22, 2011 at 6:45 am

    Prop’s for the new format! A skill session, strength, WOD and group stretch – what a concept. Good show.

    Spoiler alert…

    Ryan told me yesterday that a shower will be installed directly.

  • June 22, 2011 at 7:34 am

    17:36 rx and was so tired after I forgot to rack my weights and that will be a 5 burpee penalty.

  • June 22, 2011 at 7:45 am

    16:21 Rx – i will never catch Frank the Tank

  • June 22, 2011 at 7:49 am


    Fitness Lokey missed the opportunity to rip Ryan P. for leaving his sh@t out!

  • June 22, 2011 at 8:23 am

    16:49 rx, I hate pull-ups.

  • June 22, 2011 at 6:30 pm


    I like the new structure. Time to step it up!

  • June 22, 2011 at 6:42 pm

    18:01 rx. Is it getting warmer?

    New structure – outstanding. Felt much better on the pullups with the grip advice.

    Andrew – see you Friday if old people are welcome.

  • June 22, 2011 at 6:59 pm

    1605 RX. Grip advice timing was spot on.

  • June 23, 2011 at 7:47 am

    14:02 with 225#

Comments are closed.