Hill Sprints

  • Thursday July 24th

    MY 7-YEAR-OLD CAN COUNT TO 10… WHY CAN’T YOU? Courtesy of Andy Petranek


    Guess what? WE KNOW!

    And rather than call anyone out here… I’m addressing it on our blog, community wide, because its something for which we all can use a reminder.

    You see, not counting reps has an impact way outside of just your own little world. Ever hear of the “Butterfly Effect“?

    Counting reps is at the very core of your integrity when you’re a CrossFitter. You see, as members of this community, we’ve all entered into a non-verbal “agreement” without even knowing it… that the sacred number that goes up on the white board is an accurate representation of your work done – in time, reps, weight, rounds, or work done. When you think about it, this is the glue that holds us all together. Without it, nothing. It’s not something we ever discuss… it’s part of the ether, in the sweat left on the rubber mats, the chalk left on the bars, and effort left in the air after a workout.

    And by the way – your score… in spite of all the meaning YOU put on it (that you’re too slow, not fast enough, not good enough, always last, can’t keep up, not quite a fire-breather… and that you should be different)… is JUST a number. That’s it… it doesn’t actually mean anything. Not only that, all the people you THINK care about you not being fast enough… DON’T… at all. They’re too busy thinking about their own performance to worry about anyone else.

    Here’s the thing… when you (intentionally or not) “mis-count”, you are cheating yourself, cheating your coach, cheating on your classmates, cheating the community at CFLA, and cheating the Universe. If you’re going so fast in a workout that you can’t remember reps, stop and write it down frequently enough to be sure you don’t miss a rep… not a single one. If you don’t, you’re breaking your integrity – your promise to yourself and the rest of the world that your word means something. Does it?

    Make it count. At all costs. And yes… it’s that important.



    Seated Single Arm DB Strict Press

    Heavier Weight From Last Time

    5x4 (4 Each Arm)




    5 Rds


    Rockmere Ave Hill Sprints 
    Sprint to the top then walk lack down.
    Then repeat

    Cash Out


    Hamstrings and Calves



    Fixing Your Hips via Power Athlete


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  • Friday April 25th



    Pull Ups (20 Min Cap)

    • Strict Band Assisted Pull Ups - 3 x 10.  Be sure to pull yourself upward by contracting the lats as. The elbow should be driven to your side. Pull to the front, attempting to get your chin over the bar. Avoid kipping, swinging or jerking movements.
    • Dead Hang - Grip a bar or rings and hang with feet suspended from the floor with arms extended. Be sure to maintain an excellent hollow body  position with your toes out in front of you, stomach, butt, and thighs tight.
    • Dead Hang Flexed Arm - Get a bench or box so you can easily jump up and get your chin over the bar. Then hold that position for about 10-20 seconds. Ensure you have an excellent hollow body  position with your toes out in front of you, stomach, butt, and thighs tight.
    • Negatives - Similar to the Dead Hang Flexed Arm jump up so your chin is over the bar; then very slowly and smoothly lower yourself to the bottom lockout position. Try not to just let go at the bottom – this is usually the sticking point for many athletes.
    • Ring Rows - Grab the rings with a closed grip and lower your body so it is parallel to the ground with arms fully extended. You should be in a straight line from the shoulders, hips, knees and ankles.  Pull your chest to the rings, moving your body as one unit.  Touch the rings to the chest and lower back down so the arms are completely straight. The lowering should be controlled but not 'slow'

    Newer Athletes should perform progressions only.




    8 Rds
Rockmere Ave Sprints

    1st 2 Rds should be at 60-70 of Max Effort.
 The remaining ones should be be peformed Max Effort

    After each round you will rest 60 Secs at the top
 then walk back down and repeat as soon as you return to the starting line




    Avoid these Pitfalls courtesy of Chet Mojaria

    Hill Sprints via Breaking Muscle

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