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Entries in max effort (217)

Beast Mode: Mrs. Kroll

I was really considering skipping the max effort deadlifts yesterday because I didn't think it would look good. Man was I wrong. Coach Casey, Evan, Schornack, Barry, Angie, Erica, and Jesse all flipped the script and turned out excellent form even though I was not expecting as much. And we also saw some very impressive numbers.

Mrs. Kroll has been quietly having a fantastic fall of CrossFit training hiding out at the 8:30 am session. Yesterday she topped out at an impressive 155-lbs. for her 3 rep max! I think that is actually more than her previous 1-rep max. Check it out.

Coach's Corner: Carter

On max effort presses today, we spent a lot of emphasis on midline stability. Often times we only see things like sit-ups, hollow holds, and knees to elbows as "abs" movements. But the best training of the abs, and the rest of the core, come from doing regular functional movements with as much range of motion as our body will allow.

The press, for instance, requires a very high level of trunk control because of how high the weight is above your point of support.

In the picture above, the tall tree needs to have an extremely strong foundation - at least, compared to the shorter trees - in order to keep itself from tipping over. Same goes for lifting. Holding 100-lbs. overhead requires more core strength than holding 100-lbs. at your shoulder, or at your waist. This is why the overhead press (and handstand) are such great exercises.

One of the ways we make it harder is by adding more moving parts. Keeping midline stability in the strict press: no problem. Now what about the push press where we add motion in the hips, knees, and ankles, as well as more overall speed? Here's what Carter looked like (strict press is at 80 lbs. and push press is 85 lbs.)

What do you think?

Coach's Corner: Danielle

Deadlifts are probably the best exercise when it comes to developing strength in the hips and spine. Yesterday we did a 5 rep max of sorts, and some athletes with enough mobility stood on plates to make the first part of the lift even more difficult. Here's Danielle's last set at 165 lbs.

With increased range of motion comes great chances of flaws. Do you guys notice anything off about the lift? Note: she has the mobility to do a regular lifting style with her feet closer and hands outside, but this is her powerlifitng style, so we're going to keep with sumo deadlifts until the season starts.

Quote of the Week vol. 257 + Beast Mode: Conor and Kasey

"Offering a service is having a purpose."

- Kanye West

Last Tuesday we did max effort cleans, and we ended up allowing some kids to work up to their 1-rep max. Here's Conor and Kasey with their final lifts.

Beast Mode: Lindsey

Timing is everything, and if we did max effort deadlifts last Friday, maybe there would have been no need for a poll. But alas, Lindsey begged and whined her way to doing a 1-rep max deadlift before she left, so we did it today as 1/3 of the CrossFit Total. Lindsey topped out at 260 lbs!

Good work kiddo!

Beast Mode: Mrs. Tara

Yesterday we spent a lot of time with each session trying to get the timing down on the split jerk. Much to my surprise, Mrs. Tara had it down about as good as anyone at the 6:30 session. Here's her last set of the night at 70 lbs.

Coach's Corner: Avery

When people start to come in more often and their technique gets consistent, it makes max effort days much more productive in the sense that we can actually get close to our max lift.

Avery Maslowski is about a year and a half into CrossFit and we are really starting to see her movement look good. Last week we did 5 RM front squats and normally she would have stayed around 45-lbs. and done more reps. But this time we were able to work up in weight. Here's her last set at 85 lbs.

By all accounts, she had that last rep. But this was her first time actually feeling weight that heavy, and she wasn't familiar with the strugle it can take to keep form and keep the weight moving. As we progress, this is now something we can work on, but only because - even at her failed rep - her form did not change. If Avery's knees were caving in and her back was rounded, we'd have to adjust. In short, good technique gives up options.