Monday, March 31, 2014

Tuesday 4/1/14

"Winning isn't everything, but wanting to win is." -Vince Lombardi

The 2014 Open is officially closed! Great work to all who competed.  The programming from "HQ" was brilliance (as usual) in my opinion.  They always do an unbelievable job w testing all areas of fitness....  For you guys that competed, be sure to take some time to reflect/celebrate what you did.  Whether it was a PR deadlift, 1st double under (pull up, toes to bar, muscle up) or the 1st time you've ever really pushed yourself "that far"......those moments are nothing to briskly move over.  Take some time to celebrate.  It's that "atmosphere" of the Open that makes those experiences unique.  I know for me, those workouts absolutely force me to go to my pain threshold and just hold on for dear life.....  and each time I felt like I really improved and realized something new about myself.....  And we all saw it numerous times in each other w 14.5....  I'd expect this week to be pretty low in attendance at the gym, as it should be.  Rest and Reflect.

Here's my celebration:

A1.  Strict Press 5 Sets 5 Reps
A2.  Strict Pull Up 5 Sets 5 Reps @40x0
B.  30 Minutes for Distance
30s Row or Bike/30s Rest

A.  High Hang Clean & Jerk Single
-Perform 2 drop set Doubles
B.  Snatch Grip SLDL 3 Sets 8 Reps
C.  3 rounds for time
10 Ground to Overhead 135/95
30 Double Unders

Sunday, March 30, 2014

Monday 3/31/14

God sees you as though you’ve only loved him in return at all times.”-Larry Crabb

A.  Backsquat 3 Sets 10 Reps
B.  2 Rounds For Time:
Run 800m
30 Kettlebell Swings
30 Pull Ups

A.  High Hang Snatch Single
-Perform 2 Drop Sets x2
B.  Backsquat 4 Sets 6 Reps
C.  EMOM x15
5 Pull Ups
10 Push Ups
15 Air Squats

Thursday, March 27, 2014

Friday 3/28/14

"14.5 Friday"
A. Front squat 7 sets 3 reps
B. For time:

"14.5 Saturday"
A. Front squat 7 sets 3 reps
B. 4x500m row
Rest 3 mins

Lifting: 5 sets max reps front squat w heaviest clean

Wednesday, March 26, 2014

Thursday 3/27/14

“All that is gold does not glitter,
Not all those who wander are lost;
The old that is strong does not wither,
Deep roots are not reached by the frost.

From the ashes a fire shall be woken,
A light from the shadows shall spring;
Renewed shall be blade that was broken,
The crownless again shall be king.” 
-JRR Tolkien The Followship of the Ring

A.  15 Minutes to Work on Clean & Jerk (Hang)
B.  AMRAP 15
Run 400 Meters
30 Abmat Situps
15 Pullups

A.  EMOM x10
3 Hang Muscle Snatch
B.  Mobility/Skill Work

Tuesday, March 25, 2014

Wednesday 3/26/14

"People seldom do things to the best of their ability.  They do things to the best of their willingness."

A.  EMOM x20
Odd:  5 Deadlifts (Tough)
Even: 10 Push Ups (Hand Release)
B.  21-15-9
Hang Power Snatch
Burpee Box Jump

A.  Snatch Deadlift 5 Sets 5 Reps
B.  Push Press 3RM
-Then perform 2 (Drop)Sets 5 Reps
C.  "Ping Pong"x 12 Mins
Odd:  Row 15 Cals
Even:  15 Burpees Over Erg

Also, on the separate programs......  Weightlifting is a Sport, and we are fortunate enough to have a great weightlifting coach.  So if you are interested in improving more in the sport of weightlifting, follow "Sport".  CrossFit has also become a sport, so if you're looking to improve more so in the sport of fitness, follow "Fitness".

If you're confused on which program to follow, we'd recommend "Fitness"

We program 2 separate templates because we want to appease to what you guys want, while also setting us up as coaches to best help you.

We want to give you guys the best possible situation to succeed in your training and goals.

And we are always open to your input!  (However, regardless of what you do, without your best effort forward there's not lots of hope for improvement.)  Intensity=Results

Example of what I did today:
A.  15 Minutes to work to tough clean and jerk
B.  20 Mins "Ping Pong"
Odd:  5 Ground to Overhead + 5 Burpees
Even:  Row 15 Cals
C.  Tabata strict pullup/ring row w 6pm class
D.  3 Minutes Burpees, Rest, 2 Minutes Burpees, Rest, 1 Minute Burpees

Monday, March 24, 2014

Tuesday 3/25/14

"Desire is the starting point of all achievement, not a hope, not a wish, but a keen pulsating desire which transcends everything."-Napolean Hill

A.  Shoulder Press 5 sets 5 reps
B.  Tabata Pull Ups (4Mins)
C.  3 Sets
Run 800M
Rest 3 Mins.

A.  Clean Triple Below Knee + Jerk x6
B.  Snatch Balance 2RM
C.  Snatch Balance 2 Sets 4 Reps
D.  EMOM x10
Odd:  30s Handstand Pushups
Even:  30s Pull Ups

Sunday, March 23, 2014

Monday 3/24/14

"Don’t think too much, or you’ll create a problem that wasn’t even there in the first place."

The last week of the 2014 CrossFit Open.....

A.  Backsquat 10-8-6-4-2
B.  EMOM x20
Odd:  5-10 Thrusters
Even:  5-10 Bar Facing Burpees

A.  Snatch Triple (Below Knee) x6
B.  Backsquat 5 Sets 3 Reps (Across)
C.  6 Minute AMRAP
10 Thrusters 95/65
10 Bar Facing Burpees

Thursday, March 20, 2014

Friday 3/21/14

14.4 is cool and all, but this only leaves 2 movements for 14.5.  Burpees.  Thrusters.  Nightmare.

CrossFit:  Cult or Community 
By our own Josh O'Neal
A.   Split Jerk 5 sets 3 reps
B.  14 Minute AMRAP
Row 60 CALS or Run 1 Lap
50 Toes to Bar
40 Wall Balls
30 Power Cleans
20 Muscle Ups

"14.4 Sat."
A. Split Jerk 5 sets 3 reps
B.  7 Minute AMRAP 
10 Kettlebell swings
10 burpees 

Wednesday, March 19, 2014

Thursday 3/20/14

"When the going gets tough, the tough get going."

A.  Weighted Walking Lunge 3 sets 20 steps
B.  20 mins Ping Pong
Odd:  7 Thrusters
Even:  7 Pull Ups

A.  10 mins in squat

Tuesday, March 18, 2014

Wednesday 3/19/14

"When adversity strikes, that's when you have to be the most calm. Take a step back, stay strong, stay grounded and press on."-LL Cool J

A.  Deadlift @42x1 Tempo 5 sets 5 reps
B.  In teams of 2-3
30 Minute AMRAP
Row 500m
Max Abmat Situps
(One Person Rows 500m, One Completes Situps)

A.  2 Snatch Pulls + 1 Snatch EMOM x10
B.  Snatch Balance EMOM x7 (Add 5-10lbs)
C.  10 Rounds For Reps (30sWork/30sRest)
Wall Balls
D.  Muscle Up Practice!

Monday, March 17, 2014

Tuesday 3/18/14

The great man is he who does not lose his child's-heart.-Mencius

A.  Strict Press 3 sets 5 reps
B.  Push Press 3 sets 5 reps
C.  Push Jerk 3 sets 5 reps
-Perform 5 Strict Pullups After Each Set
-Don't Go For Weight, Think Quality, Efficient Movement.
D.  3 Rounds For Time:
10 Ground to Overhead
15 Kettlebell Swings
20 Burpees

A.  2 Power Cleans + 2 Front Squats + 2 Jerks
B.  EMOM x 10
Odd: 7 Shoulder to Overhead 135/95
Even: 7 Pull Ups
C.  3 Rounds For Time:
15 Toes to Bar
20 Burpees

Sunday, March 16, 2014

Monday 3/17/14

"How far you go in life depends on your being tender with the young, compassionate with the aged, sympathetic with the striving and tolerant of the weak and strong. Because someday in your life you will have been all of these."-George Washington Carver

March Madness is HERE!  Might as well be Christmas!

A.  Backsquat 6 sets 6 reps
B.  15 Minute AMRAP
6 Power Cleans
12 Hand Release Push Ups
18 Wall Balls

A.  3 Power Snatch + 3 Overhead Squats
-Perform Complex Every 2 Mins
B.  Backsquat 5 sets 3 reps
C.  10 Minute AMRAP
Row 300
5 Handstand Push Ups or 10 Hand Release Push Ups

Thursday, March 13, 2014

Friday 3/14/14

"Challenge yourself to do the right thing, at the right time, for the right reasons"

"14.2 Friday"
A.  Back Squat 5 sets 3 reps
B.  14.2
10 deadlifts, 135 / 95 lb. 
15 box jumps, 24 / 20 inch
15 deadlifts, 185 / 135 lb.
15 box jumps, 24 / 20 inch
20 deadlifts, 225 / 155 lb.
15 box jumps, 24 / 20 inch
25 deadlifts, 275 / 185 lb.
15 box jumps, 24 / 20 inch
30 deadlifts, 315 / 205 lb.
15 box jumps, 24 / 20 inch
35 deadlifts, 365 / 225 lb. 
15 box jumps, 24 / 20 inch

-We will scale!

"14.2 Saturday"
A.  Back Squat 5 sets 3 reps
B.  21-15-9
Shoulder to Overhead 95/65
Lateral Burpees Over Bar

Wednesday, March 12, 2014

Thursday 3/12/14

"If two friends ask you to judge a dispute, don't accept, because you will lose one friend; on the other hand, if two strangers come with the same request, accept because you will gain one friend."-Saint Augustine

A.  Skill work 
B.  20 AMRAP (Aerobic)
10 Wall balls
20 Box Step Up (Step Down)
30 Abmat Situps
40 Double Unders

A. Muscle Ups!
B. 10 mins in Bottum of squat

Tuesday, March 11, 2014

Wednesday 3/12/14

"The truth about you is that you are easily capable of greatness"

*Remember that these are two separate programs.  If you are looking to get better at weightlifting, choose sport.  If you are looking to get better at CrossFit, choose Fitness.  Understand however that Weightlifting and CrossFit can go hand and hand.  Irregardless of what you choose, go hard once the clock starts and the results will come.

Both groups will began a new strength cycle the week following the last Open workout.

A.  EMOM x 10
Odd: 5 Deadlifts (tough)
Even: Airdyne/Row
10 Burpees
10 KB Swing
Rest 2 mins
Row 300
10 Hand Release Push Ups

A.  Snatch Pull Triples @41x2
B.  EMOM x5
2 Snatch Balance
C.  Partner DT
For time:
12 Deadlifts
9 Hang Power Cleans
6 Push Jerks
*Alternate Rounds

Monday, March 10, 2014

Tuesday 3/11/14

Commitment is a big part of what I am and what I believe. How committed are you to winning? How committed are you to being a good friend? To being trustworthy? To being successful? How committed are you to being a good father, a good teammate, a good role model? There's that moment every morning when you look in the mirror: Are you committed, or are you not?-Lebron James

A1.  Strict press 5 sets 5 reps
A2.  Strict pull-ups 5 sets max reps
B. 5 rounds for time:
10 power clean and jerks
10 pull-ups

A. Hang clean & jerk
B. EMOM 10
Odd: 5 Strict press
Even:  Max strict Pull up
20 wallballs
10 toes to bar

Sunday, March 9, 2014

Monday 3/10/14

It was pride that changed angels into devils; it is humility that makes men as angels.-Saint Augustine

A.  E3MOM x 5
7 Backsquats
7 Burpees
B.  For time:
Run 800m
50 Toes to Bar
Run 800m

A.  Hang snatch single (10 mins)
B.  AMRAP 2 Snatch w 70% A
7 Backsquats
7 Burpees

Thursday, March 6, 2014

Friday 3/7/14

We will scale accordingly for those registered.  You will still get a workout even if you can't do c2b pullups.

A. Front squat 7 sets 3 reps
B.  14.2

For as long as possible:
From 0:00-3:00
  2 rounds of:
  10 overhead squats, 95 / 65 lb.
  10 chest-to-bar pull-ups
From 3:00-6:00
  2 rounds of:
  12 overhead squats, 95 / 65 lb.
  12 chest-to-bar pull-ups
From 6:00-9:00
  2 rounds of:
  14 overhead squats, 95 / 65 lb.
  14 chest-to-bar pull-ups
We will make this a 12 minute AMRAP for most!

A.  Front squat 7 sets 3 reps
B.  For time:
Row 1k 
50 burpees

Wednesday, March 5, 2014

Thursday 3/6/14

"Everyone has a plan until they get punched in the face."-Mike Tyson

A. EMOM x10
7 shoulder to overhead
Max Double unders in remaining time
B. EMOM x10
7 c2b pull-ups
Max Double unders in remaining time
C. EMOM x10
7 burpees
Max Double unders in remaining time

A. Not for time:
20 muscle ups
50 freestanding handstand attempts
B. mobility

Tuesday, March 4, 2014

Wednesday 3/5/14

Never was anything great achieved without danger. -Machiavelli 

A. Deadlift 7 sets 3 reps
B. In teams of 2
25 mins:
Row 500
10 deadlifts
10 push-ups

A. Snatch balance + ohs
B. Teams of 2 alternating rounds
10 shoulder to overhead 135/95
10 deadlifts

Monday, March 3, 2014

Tuesday 3/4/14

 Sports Psychologist on the "Open":
The Open is upon us! That being said, I realize that many of my clients and CrossFit peers experience stress as they approach a competition-setting like this one. It is important to understand your mental approach to the Open, as it will help to eliminate the stress and nervousness you may experience.
The first thing to take into consideration is why you are choosing to participate in the Open. Are you trying to solidify a spot in your region? Are you trying to better your performances from last season? Or are you merely trying to gauge how much improvement you have made since you began your CrossFit journey? It is critical to identify your purpose as you embark on this year’s Open. Many areas of stress are stemmed from our lack of awareness of our purpose. If we understand what we are ultimately trying to gain as a result of participating in the Open, our goals and expectations can be clearly defined. Having this understanding will allow you to evaluate your performance relative to those clear goals and expectations. If you are truly trying to make the Regionals, your goals and expectations are very different from those are trying to seek improvement from past seasons and vice versa. This is a personal journey! Each participant will have different goals and expectations that are relative to their purpose and ultimately, their skill level. Try not to compare yourself to others until you recognize what is your purpose and who may be in alignment with your goals and expectations. So before you continue any further, take a second to think about and write down your purpose is for participating in this year’s Open.
Next, as mentioned above, peer comparison is a natural fact of CrossFit. With tangible numbers to use to compare yourself to others, it is easy to look at someone else’s score and either feel great about yourself or feel less accomplished. However, once again, you do not know everything about each competitor’s CrossFit journey. You cannot control how the other competitors will prepare themselves or actually perform. The more you worry about these things you cannot control, the more you are causing yourself unnecessary stress and are wasting mental and physical energy. Instead of focusing on comparing yourself to others, compare yourself to the one person that you know the most about: yourself! Once again, having clear goals set out for each workout of the Open, will help you evaluate your score against your past performances. If this is your first Open then this should act as a baseline as you move forward in your journey. There is no comparison to past results, so it is important to be proud of your results no matter the score, since this is your first opportunity to truly test yourself in a CrossFit-sanctioned event. Even if there may be movements that are not within your strengths, focusing on doing your best and learning from each challenge will help you grow as an athlete. If you have participated in the Open in the past, then you can compare yourself to past seasons. Make sure to focus on what you did well, as well as areas that you can improve on as you move from week to week. A great evaluation question to ask yourself is, “What did I learn today that can help me as I move forward?” Perhaps it is specific details surrounding your pre-performance routine or even how to handle challenges and setbacks that occurred during the workout. Whatever it may be, do your best to remain positive, as this will directly impact your attitude and motivation as you move through the Open.
This is a great starting point for your understanding your mental approach to the Open. My final point would be to allow yourself to enjoy this experience. Stress occurs when we are not enjoying ourselves. Remember that this is something that you chose to sign up for. Since it is a choice, remind yourself that this is for your enjoyment. You will shape your experience through your thoughts and attitude. Since this is something that you signed up for, do your best to stand grounded in the fact that this is something that you should enjoy. Good luck!
Bio: Adam Saucedo, M.A., is a Mental Training Consultant working in Northern California. Since receiving his Master’s degree in Sport Psychology, he has gained a great deal of experience working with athletes and exercisers at all levels and competition settings. He currently works with multiple athletic programs at his alma mater, Santa Clara University. In addition, his consulting practice includes working with CrossFit students and athletes. He has been fortunate to work with CrossFit Games athletes and Northern California Regional competitors and teams. He has worked closely with several top-level competitors preparing them for the 2011, 2012 and 2013 CrossFit Games. He is currently working with multiple competitors to prepare them for the 2014 season. He still has availability for individual and team Mental Training consultation for this season. If you have any questions or comments, please direct them to: His website has additional information,, along with his Twitter & Instagram: @AdamSportPsych.

A. Strict press 5x5
B. EMOM x7
5-10 Pull Ups
5 Power Cleans
10 Toes to Bar
15 Wallballs

A. EMOM x10
Power Clean & Jerk double w 2s Pause @ knee
B. EMOM x7
5-10 Pull-ups
5 Power Cleans
10 Toes to Bar
15 Wallballs

Sunday, March 2, 2014

Monday 3/3/14

"A word to the wise ain't necessary - it's the stupid ones that need the advice."-Bill Cosby

A1. Backsquat 6x6
A2. Box Jump 6x10
B. 3 sets for max reps:
1 minute kettlebell swings
1 minute burpees
1 minute rest

A. Power Snatch Double (w 2 count pause at knee) EMOM X10
B. Backsquat 5x5
C. 21-15-9
Burpees to target
Box jumps 24/20