Monday, October 26, 2009

When An Injury Comes Along, You Must Fix It!

Sticks And Stones Will Break My Bones, But Weights Will Never Hurt Me!

(Consider this "Part Two" of a prior post on stretching)

It has become more clear to me than ever before that I had been severely neglecting the maintenance aspect of my training. Why? I think part of it has to do with the rush and excitement of a new method of training: like a kid in a candy store, you want to try everything, but before you know it, your stomach is having sugar seizures (try saying that 5 times!).

Another huge culprit of no stretching, for me, was plain old laziness. Stretching takes time, and patience - something I didn't have much of during the first year and a half of CrossFit. Stretching and warming up seemed to have a negative effect on my actual performance, and strangely enough it would psych me out. Skipping the warm-up and stretch seemed much more beneficial. It was good while it lasted.

Earlier this summer in the beginning of June, I began to increase my training in order to prepare for some hard upcoming WODs this summer. I didn't know it just yet, but doomsday was rearing its ugly head, and it was making its way towards me, full speed.
The day after the workout that had finally pushed me over the edge - 400m sprint, 400m walking lunge, 400m sprint - the pain started to kick in. I couldn't put an ounce of weight on my right leg! I let about four weeks go by before getting it checked out, simply because I was afraid to hear the worst. All I could think of was all the training I had done over the past year and a half and how it was all about to go to waste.

I was referred to an amazing sports rehabilitation centre here in Mississauga,
SPC Mississauga, where I was finally given the news I needed to hear:

"You have PFPS."

What in the hell is that?!

PFPS stands for Patellofemoral Pain Syndrome, which is described as "pain under and around the knee cap." Any forward inclination on the knee (walking lunges, box jumps, jump rope, basically an explosive activity on the knee) was not permitted. This was not the absolute worst diagnosis I
could have been given, fortunately. Had my physiotherapist said "You have an MCL tear," I would have had a lot more to worry about. He said if I were to come in for treatment once a week for a few weeks, and come for bi-weekly check-ups, and continued doing the at-home exercises as directed, I would bounce back in no time.

It was ALL I had to do to get better...a little dedication and some sacrifice in training, and all would be well...
Unfortunately, due to my lack of dedication, I failed to keep up with the exercises, and subsequently discontinued my visits to physiotherapy. Yes, I am an idiot. The epitome of idiot to be exact.

It is now October and I am still dealing with chronic pain. Every couple of weeks my knee begins to feel stronger, without the help of proper stretching and knee exercises, and I begin to think I am okay again. I pick a workout that involves heavy cleans, box jumps, wall balls, etc., and the next day I am back at square one: inflammation of the knee, throbbing pain and sharp pains.

What I have finally learned over the past five months is that injuries do not just disappear. They cannot be neglected, and you MUST take care of them as soon as possible if you want full recovery. The exercises that help strengthen your injury may seem monotonous, boring and maybe even pointless, BUT THEY HELP.

I have now vowed to myself that I will NOT do any strenuous lower body work until I am fully healed. It may be tough for many of you to come to terms with your injury, but patience is a virtue.

Fear of gaining weight:

The only reason why you should worry about gaining weight and losing muscle is if your diet goes to s**t. Stay tight on your diet and you should be fine. You have all the time in the world to bounce back and start lifting heavy again, especially if your body has become accustomed to it.

Muscle memory:

Muscle memory is a beautiful thing. If you are someone who has trained consistently in weightlifting, gymnastics, running, etc., then taking time off will not have a major effect on your body; in fact, strength will increase at a much more rapid rate the second time around than if you were to have just begun training in any of these domains.

Learn from my mistakes and do not jeopardize your recovery simply because you are afraid of becoming weak, or fat. It won't happen if you change your training to compensate for your injury!

Monday, May 11, 2009

Magnesium: The Solution [You Weren’t Aware of] to MANY Problems

“Officer, it’s not what you think, I swear!"

I was inspired to read up on magnesium and decided to grab a book at Chapter’s to get a better understanding of its role in the human body, and why it’s such an essential mineral. The book, The Magnesium Miracle, by Dr. Carolyn Dean, gives a detailed explanation of magnesium and describes its crucial role in the regulation of more than 300 enzymes in the body. Here is a somewhat-short summary of the book. I HIGHLY recommend you pick up a copy for yourself!

[They] say, because crop soil is not what it used to be (major absence of minerals due to over-processing), crops are subsequently lacking their nutrients, and thus causing us to become deficient in them. According to a study done by the U.S. Department of Agriculture, nutrients like protein and riboflavin have become less abundant in crops when comparing present values to ones from 1950, with percentages ranging from 6%-38%.

The fewer nutrients in the soil create a domino effect. If the soil is deficient, then the crops become deficient; thus, we, the consumers of the crops, become deficient. So, then, if we were to consume the proper daily dose of these nutrients with this information in mind, we would have to consume a lot more vegetables and fruits than we can fit down the hatch; in other words, we'd have to be eating more in terms of how much our eyes can eat as opposed to our stomachs. Now why the hell can’t we do that with pizza and ice-cream?!

Apparently this study that was conducted failed to include a number of other important minerals, one being magnesium.

What is the significance of magnesium? Well, aside from the fact that it is responsible for the regulation of over 300 enzymes in the body, it is one of the most overlooked, most neglected mineral, yet it is one of the most vital. How did we miss the boat on this one?!

Magnesium deficiency is tied to many ailments that we are all too familiar with:

  • Anxiety and panic attacks
  • Asthma
  • Blood clots
  • Bowel disease
  • Cystitis
  • Depression
  • Detoxification
  • Diabetes
  • Fatigue
  • Heart disease
  • Hypertension
  • Insomnia
  • Kidney disease
  • Migraine
  • Musculoskeletal conditions
  • Nerve Problems
  • Osteoperosis
  • Tooth decay

…to name a few.

Many of these ailments are treated with prescribed medication or over-the-counter, but the point I am trying to make is medication is not always needed. The body doesn’t know what all these synthetic chemicals are that make up these pills, and it sure as hell doesn’t say to itself, “Hey, I’m feeling a little down, I think I could use some more citalopram!”

I’m a firm believer in natural remedies. If I’m sick I’m going to find what natural remedies are available prior to obtaining doctor-prescribed medication. Plain and simple, I think it’s all whack! Medication is merely a temporary fix, a way to suppress symptoms instead of remedying them – and interestingly, taking prescribed medications can actually cause a depletion in magnesium levels in the body, which can cause yet another ripple effect in your symptoms.

Doctor Carolyn Dean describes in her book how she took three patients – one with a myriad of symptoms, another with chest pains, and another with PMS – and convinced them to try the natural route: increasing their magnesium intake. After 3-6 months, all three patients showed substantial signs of improvement, not just in their addressed issues, but in many others.

Calcium’s crucial role in the existence of magnesium

Calcium and magnesium share a special ‘bond,’ an agreement, a “help me, help you” kind of deal. In layman’s terms, without calcium, magnesium can’t break down; however, at the same time, if there is an imbalance (a 3:1 ratio of calcium to magnesium, for example), problems can occur. Calcium deposits start to appear on the teeth and bones which, in the latter case, can cause side effects like hypertension (spasms in the blood cells) and asthma (tightening of the bronchial tract).

Eating healthy goes a long way

Prior to CrossFit I was suffering from depression which, in retrospect, was partly due to my eating and drinking habits. As soon as I changed my diet and stopped drinking, I noticed a drastic change. This change was occurring because I was giving my body what it needed: nutrients. The synthetic things were being replaced with natural vitamins and minerals, and my body was taking notice. Waking up and feeling a hundred times more refreshed and energetic was enough to convince me that what I was doing was right. And why was I feeling this way? Because my body’s natural vitamin and mineral levels were being restored to their original settings.

Magnesium can help performance in the gym

CrossFit workouts can really take a toll on one’s body, especially during the high intensity MetCon workouts that demand us to work with as little rest between reps as possible. In respect to magnesium, these high intensity workouts can cause depletion due to the high stress level that is put on the body. At the beginning of a workout, adrenalin begins to pump, and stress levels begin to increase: this is the fight-or-flight response. Before the workout even starts, magnesium begins to deplete from the body, and it continues to do so until the end of the workout. Sweating alone causes depletion!

Lactic acid build-up is something we all try to avoid in the world of fitness. The reason why this happens is simple: too much calcium and not enough magnesium. Calcium causes contractions in the muscle, while magnesium causes relaxation, so you can see why lactic acid would begin to accumulate. If there is too much calcium, all of the muscles begin to contract too much, causing tension and tightness. This is the very reason why it is paramount that you replenish your magnesium levels after strenuous workouts. If there is a balance of calcium and magnesium, the body too will be in equilibrium.

For even better results at the gym, I recommend upping your ‘mag. Your recovery time will be shorter, you’ll have more energy, and your workouts will improve.

Here are the daily requirements for athletes:

The daily recommended dose is 2.7–4.5mg/lb/day

  • For women: ~540mg per day
  • For men: ~800mg per day

Who peed in your corn flakes this morning?!

Not everyone wakes up on the right side of the bed, and what with all the stresses in life – be it work, kids, or school – getting a good night’s sleep can sometimes end up at the bottom of your ‘to do’ list. Learn to make this a top priority. I can’t stress enough how paramount it is to have a good night’s sleep – especially for CrossFit – and speaking from my own experiences of sleep issues, I know first hand.

If you’re taking magnesium supplements, it’s best to take them in the morning and late afternoon. You are most deficient when you wake up and in the middle of the day. The next best time to take the supplement is before bed. A lot of people who experience restlessness as well as leg cramping have found that taking a dose of magnesium before bed helps to relax the muscles.

My personal results

Since taking magnesium supplements and eating more foods that contain higher levels of magnesium, I have noticed a change in my sleeping patterns. My REM sleep has lengthened substantially, I have not been waking up in the middle of the night, and I have been waking up with a noticeably greater amount of energy. Prior to adopting these habits, I had been experiencing some symptoms of magnesium deficiency, including fatigue, muscle weakness, insomnia and poor memory. Now I am no longer as tired, my WODs have been improving, I have no longer been experiencing problems with sleep, and I am noticing a difference in memory retention. I am more focused on my workouts as well as daily tasks, and I have been able to adopt a better sleeping habit; and the latter has specifically helped problematic areas in my daily routine as a whole, which all roots back to increased consumption of magnesium.

I keep a daily log of numerous observations including level of energy throughout the day, number of hours slept, meals eaten, and so on. If anything changes, I make note of it, and see if it changes or stays the same.

Eventually my goal is to replace the supplement magnesium solely with fresh foods that are most abundant in magnesium, and focus on eating mostly organic. Here are some noteworthy food items that contain magnesium:

Rich Sources

  • Kelp
  • Wheat bran
  • Almonds
  • Cashews
  • Brazil nuts
  • Peanuts
  • Pecans
  • Walnuts
  • Tofu
  • Spinach
  • Shrimp
  • Avocado
  • Brown rice
  • Dates
  • Barley
  • Sunflower seeds
  • Cheddar cheese


Herbs are some of the best sources of magnesium, as Dr. Carolyn notes in her book, because they are usually hand picked and grown in the wild, untouched by pesticides. Look out for:

  • Cilantro and Parsley
  • Dandelion – a natural diuretic that helps treat blood pressure
  • Dulse (seaweed) – high in digestible protein (eat more sushi!)

Salts: not all are bad!

Not all salts are bad for you – in fact, some are therapeutic! Sea salt is especially high in magnesium and helps patients with heart disease; however, they still do contain variable amounts of sodium. Look out for:

  • Celtic Sea Salt – from evaporated seawater, this type of salt is very high in magnesium, but still pretty high in sodium
  • Smart Salt – evaporated salt from Salt Lake in Utah. This type of salt has 3 times less sodium than normal table salt which, in turn, makes it an excellent source of magnesium
  • Cardia Salt – this particular salt is recommended because 50% of its sodium is reduced while increasing its potassium and magnesium levels

Here is a site you can visit to check out all the other foods that are high sources of magnesium. Try to, if they aren’t yet, implementing them in your daily diet, and see what results you get!

I wrote this blog because I thought the topic was really interesting. My personal goal is to eventually switch from a mixture of supplements and foods high in magnesium, to just foods high in magnesium – specifically organic ones. I hope some of you give this a try! And I hope you now all have a better understanding of the role that magnesium plays in our bodies!

Saturday, March 21, 2009

Let's Talk About Zone: Part II

The food shrine of Melissa Cvjeticanin, equipped with her trusty scale, measuring cups and spoons.

The last few weeks I have been receiving a lot of questions about nutrition like, “What is the best diet out there; is Zone better than Paleo, or vice-versa; what kinds of foods are considered Zone-friendly; how often should I be eating; and, one of the most common questions, why do I feel so hungry,” among many others. I will attempt to answer these questions in this blog entry.

Getting started: be prepared for the uphill battle

Let’s get this straight: Dieting, no matter how you slice that delicious cake, is not easy. You have to be unequivocally, 100%, without hesitation, committed to it, and the best way to start eating clean is to remove all foods and drinks that are considered unfavourable according to your diet plan. Throwing out the food is the easy part; sticking to the diet is where the battle begins. That feeling of withdrawal will kick in, you’ll want to head down to the corner store and grab that box of cookies, or that favourite chocolate bar of yours, but you must fight the temptation! Here are some tips to do just that:

Bring on the H20!

Anytime I’m feeling like I would do just about anything for a nibble of something, my solution is simply water. Whether it’s a tub of peanut butter that I want to demolish or a tub of ice-cream, I simply grab a couple of bottles of water and down them, and the craving magically goes away. The water usually ties me over until the next meal, and problem solved! It’s a great way to keep hydrated, and definitely a great way to avoid any kind of indulging, especially before bed.

There can be such a thing as overhydration, of course, which occurs when sodium levels in the body become diluted and the body’s rate of ability to dispose the fluid is suppressed by the rate of absorption. This usually occurs in the body when more than two gallons is consumed, so just be sure not to drink more than two gallons of water a day and you’ll be good to go.

Keep that junk out of my face!

Though it’s hard, especially when living with other people, to avoid having any kinds of junk foods in your house, the ‘out of sight, out of mind’ method is highly effective. Cookies, ice cream and chocolate are some of my biggest weaknesses, and I make sure to keep these out of sight at least six days of the week. If I don’t see it, I don’t think about it, nor do I want it, and until that cheat day comes it’s strict Zoning throughout the entire week.

My suggestion? The only time there can be junk food in your house – that is, if all parties living with you are willing to comply – is on your actual cheat day (unless you are strong-willed!). This will substantially decrease your chances of indulging, it will allow you to create a callous for all your big cravings, and most importantly, you’ll start to get the results you want.

Just one little snack before bed is all I want!

My one and only solution to this is to bypass the kitchen completely, go straight to your room, and shut the door!

Cravings are short-lasting, and if you can hold out for about nine or 10 minutes, that craving will go away; and as I mentioned before, drink some water and that will help rid the craving as well. Eventually you will fall asleep, wake up in the morning and feel glad that you resisted the temptation.

Another way to avoid hunger before bed is to space out your meals so that your last meal is not too far away from the time you go to bed. Try eating about an hour before bed and you may notice a difference.

Should you ever wake up in the middle of the night feeling famished, I suggest keeping a small bag of almonds by your bedside. I usually eat one or two and, as little as that may sound, it seems to tie me over pretty damn well.

Paleo vs Zone

Paleo and Zone are very similar in respect to their contents. The main difference between the two is that Paleo doesn’t concern itself with weighing and measuring. It’s more of a hunter-gatherer-type way of eating: eat however much you feel that your body needs of lean meats, seafood, fruits, and vegetables.

Paleo and Zone are both two highly recommended diets for CrossFit for a reason: they work. Whichever one you choose to commit to, you will see results and you will feel great.

Getting in the “Zone”

You’re basically in the safe “Zone” if you stick to clean eating and measuring. That means going out to your local grocery store and buying whole foods like raw fruits, nuts, seeds, and vegetables, as well as lean meats like chicken, turkey, and fish – foods with zero preservatives, i.e. no bottled dressings or pre-seasoned meats. Anything with high amounts of trans-fats or saturated fats, sodium or sugar is not considered “clean.” The reason for this is simply that it’s not natural. And while you're out, buy a scale, some measuring cups, and spoons. My scale, pictured above, is a Salter scale, which comes with all the bells and whistles: stainless steel measuring cups, durable plastic measuring spoons, and a removable stainless steel plate.

A preservative known as sodium nitrite, which is found in many types of store-bought meats like cured ham, bacon, hot dogs, sausages, smoked and cured fish, has been known to cause cancer upon continuous consumption. The preservative itself has a purpose, which is to prevent botulism from occurring, but the mixture of the protein and the sodium nitrite in the stomach is where the problem erupts: cancer. This preservative is just one among many others found in foods. If you can avoid buying packaged meats, do it. Go to the meat counter at your grocery store and pick up some fresh cut meat/poultry/fish and you will notice a difference – both in taste and how you feel.

It is absolutely paramount with the Zone Diet that you weigh and measure. This is what makes the zone work. A lot of other diets heavily endorse eating less carbs or less fat, but the Zone focuses on wanting to balance insulin (carb) and glucagon (protein) levels, with fat helping to balance both. Weighing and measuring the foods you eat will allow you to achieve this healthy balance. In my own experience, I have witnessed a drastic change in my body composition, and my energy levels have spiked even though I am not consuming as much food as I used to.

As long as your meals are balanced, and your portion sizes are controlled, you will still have ample energy throughout the day and an ample amount for your workouts.

My personal menu

A lot of people ask me what types of foods I eat on a daily basis, what combinations I put together for my meals, and how often I eat, and what my cheat meals consist of. For those of you who asked, here are the main foods I eat:


Eggs, chicken (baked/broiled/grilled), canned tuna (low sodium), turkey (oven roasted), and fresh fish (baked/broiled/barbequed).


Red/orange/yellow peppers, cucumbers, broccoli, cauliflower, rapini, spinach, asparagus, lettuce, pears, apples, strawberries, cantaloupe, blackberries, and blueberries.


Almonds/almond butter, cashews/cashew butter, organic peanuts/peanut butter, avocado, olive oil, and fish oil.

My usual combos throughout the day are:

Breakfast: 2oz chicken, one apple, 6 almonds

Lunch: 2 eggs, 9-inch cucumber, 1 ¼ cup chopped pepper, 6 almonds

*PWO Meal: 2 eggs, one apple, 1 cup strawberries

Dinner: 2oz chicken, 9-inch cucumber, 1 ¼ chopped pepper (mixed together with red balsamic vinegar), 6 almonds

Snack: 2oz chicken, 2 ½ cups chopped peppers, 12 almonds

Sounds a little repetitive but I don’t mind it at all. I usually go through 1-week phases and change up my protein to all turkey, or all chicken, or all fish, but this is an example of a typical day.

PWO (post-workout) Meal:

In my PWO meals I eliminate all my fat blocks (two) and replace them with carbs (eliminating two fat blocks is equal to one block of carbs) to replenish the glycogen levels that have decreased in the body after a workout. This happens because the body’s sensitivity to glycogen increases, thus making it easier to absorb and replenish – in fact, 50% easier. There is about a 45-minute window for this to be of benefit for you, so take advantage!

Cheat meals:

Gratuitous amounts of ice cream with cookies, gratuitous amounts of sushi/sashimi, gratuitous amounts of almonds with Craisins (cranberry raisins), “banana sundae” (one peeled banana with a two-inch layer of peanut butter on top), about a cup and a half of peanut butter with one or two apples, hazelnut chocolate wafer cookies dipped in peanut butter (can you tell I love peanut butter?!), and dark chocolate covered almonds.

I’d say the above is not too bad, especially considering I sometimes skip my cheat meal for the week.

Frequency of meals

My frequency of meals is about 3-4 hours. I usually like to keep it at three, but if some extraneous variable causes me to have to hold off then it usually won’t stretch past the four-hour mark. If it ever does I always keep a bag of almonds on me to help tie me down, and a couple of bottles of water.

If anyone is interested in trying out the Zone and would like the journal copy, drop a comment, or send me a message on Facebook, or e-mail me at and I will forward you the meal plan. And if there are any questions that I didn’t answer, let me know!

Happy Zoning!

Thursday, February 19, 2009

SMR, The Musical Stretch: The More You Roll The More You Bitch!

Below: Alex "boss Poss" Possamai (aka my new boss!) and me rippin' it up at his new CrossFit Bolton location!

Unless you want "boner legs," I suggest you utilize some type of roller, especially after doing the above pictured workout: Renegades of Squats!

Ok, so I'm the first to admit that I don't stretch. I haven't ever since I was a kid in ballet class. Anytime the stretching component of the class came up, I'd sit and wait until everyone was finished. Why? Because I was as flexible as an HB number two pencil. Not stretching class after class was making it worse, but how was I to know that at the tender age of six? Gimme a break!

I came to the sudden realization that I was the most non-flexible person I knew when I had visited a friend's affiliate, Conker Fitness in Oakville, to do a WOD with the affiliate owner Jeff Morey and CrossFit Niagara affiliate owner Mark Gleason (two VERY awesome guys, by the way). Upon completing the workout, both Jeff and Mark encouraged me to use what I now refer to as "the death roller." It looked simple enough, and even quite relieving and soothing at first glance! But after being given instructions on how to use it and applying those instructions, I realized I was utterly deceived.


Honestly, how the HELL do people put up with the pain from this cylindrical death-like contraption? Am I just really that big of a wuss or is it one of the most painful things in the world?

Well, there is a purpose for it, and we should all begin doing it on a regular basis.

Basically, when we are using these 'foam rollers,' what we are doing is what is known as SMR (Self-Myofascial Release). The body naturally performs myofascial release, but adding the 'S' component to the 'M' and the 'R' means YOU need to actively participate!

Let's dig deeper into the "fibers" of SMR...

Simply put, this definition of Myofascial Release states that "it is a form of soft tissue intended for pain relief, increasing range of motion and balancing the body" ( So basically, the purpose of "Self" Myofascial Rlease is to speed up the process of regaining flexibility and range of motion , as well as alleviating any pains from the previous workouts, by untangling the fascia.

During a workout, your muscle fibers are put under a lot of strain, as described by the tangling of the fibers, which is subsequently the after effects of a workout. During MR and SMR "The fascia is manipulated, directly or indirectly, supposedly to allow the connective tissue fibers to reorganize themselves in a more flexible, functional fashion" (Ibid). Who knew muscles were that smart?!

Now if only it didn't hurt so damn much...

The process of SMR is quite the painful one, and only the strongest of strong can actually grin and bear the pain administered by "the death roller." I am going to go out later this afternoon and purchase a foam roller for myself, because after yesterday's workout, I've realized it is definitely an important step to recovery.

There are different varieties of rollers you can buy, ranging from hardness of roller to thickness of roller, to shape of roller. Here is a link for you to check out for the different varieties of rollers. Enjoy, and get rollin', rollin', rollin', rollin'!

Sunday, February 15, 2009

CrossFit Mississauga: Home Of The Mess You Up, Hard As %*#$, Crazy-Stupid Sadistic WODs

Exibit A: the "CrossFit Mississauga firebreathing stance."

I thought I'd share with all of you some of the many WODs that Eric, Mark and Dave have put together of the past year for CrossFit Mississauga. Some of them are pretty messed up, which is the reason why I thought you'd all enjoy them!

This January we started what we call the WOM (Workout of the Month). We thought it would be a great way to get people ready and raring to get fit, and excited to tackle one of their most important new year’s resolutions: "Become a firebreather."

Our first WOM was fittingly titled, "SEASON'S BEATINGS 2009." It consists of 2009 reps, to go along with the new years theme, and it was to be done with a partner.

Here is the breakdown:

150 Pull Ups

100 Wall Balls

200 Sit Ups

100 Push Press @ 65/45

250 Double Unders

150 Push Ups

200 Box Jumps @ 16"/20"

100 Kettle Bell Swings @ 53/35

100 Cleans @ 95/65

100 Thrusters @ 65/45

300 Air Squats

100 Burpees

9 Deads @ 500/400/315

The catch: only one person can be working at a time. What's great about this is each person has their own motivator built in to their workout, so there is no room for slacking. The average time at our gym was about an hour and a half. I've had some friends in Cleveland try it out and they loved it, or at least that's what I gathered from their responses: "Dude...that was horrible."

Our February WOM, "You'll Be Alright" is yet another doozy.

The breakdown:

Partner 1 does Fran

Partner 2 does Fran

Partner 1 does 50 Burpee-pullups

Partner 2 does 50 Burpee-pullups

Partner 1 does 100 Double unders

Partner 2 does 100 Double unders

This workout is to be done with a partner with only one partner working at one time, just like Season's Beatings. I have only seen one team do this so far and it looked like it hurt pretty bad! If you decide to give it a try, post your time on the comments!

Here are some other stupid-good workouts we've come up with:


12 rounds for time of:

10 Deadlifts @135/95

8 Push-ups

6 Hang Power Cleans @135/95

4 Burpees

"Power Clean Front Squat Double Jerk Grace"

30 Reps of:

1 Power Clean

1 Front Squat

2 Jerks

All @ 135/95

"Little Girls"

21-15-9 of:

Thrusters @ 65/45


3 min rest

30 Power Clean and Jerk @ 95/65

3 min rest

21-15-9 of:

Cleans @ 95/65


Post all 3 times and the total time (without rest) to comments.

"Front Squat Fran"

21-15-9 of:

Front Squats @ 115/75



"Fight Gone Bad Version 2.0" or "Dave"

1 minute of Thrusters @ 75/55

1 minute of Hang Power Cleans @ 115/75

1 minute of Box Jumps 20"/16"

1 minute of Kb Swings @ 1.5 pood/1 pood

1 minute of Burpees

3 rounds with a 1 minute rest between rounds (fight gone bad style). Every rep counts for one point with the exception of burpees which count for 2 points each. Post total reps to comments.

"Choose Your Pain"

5 rounds for time of:

400m run OR 500m row OR 50 double unders

25 thrusters @ 65/45

“Renegades of Squats”

3 rounds for time of:

1 minute Back Squat @115/75

1 minute rest

1 minute Front Squat @115/75

1 minute rest

1 minute Air Squat

1 minute rest

Post total reps

We haven't thought of a name for these ones yet:

50 Burpees

10 Thrusters @ 75/55

40 Burpees

20 Thrusters

30 Burpees

30 Thrusters

20 Burpees

40 Thrusters

10 Burpees
50 Thrusters


For time:

20 Cleans @ 185/115

20 Cleans @ 135/95

20 Cleans @ 95/65


21-15-9 Deads @ 225/135 and Burpees

5 Minutes rest

21-15-9 Deads @ 135/95 and Burpees


5 rounds of max reps of Hang Cleans @ 135/95. Rest as needed between rounds. The set ends when you let go of the bar. Your score is your total reps.


100 Sit-ups

90 Squats

80 Push press @ 75/55

70 Box jumps @ 20"/16"

60 Sumo deadlift high pull @ 75/55

50 Walking lunge steps

40 Kettlebell swings

30 Overhead squats @ 75/55

20 Pistols (Assist as little as needed using a ring)

10 Burpee pull-ups

Please give these a try and let me know (via Facebook, Gmail, here) how you do!!!