CrossFit October 3, 2014:

Find your Power Clean 5 Rep Max.
15 min to build up. Touch and Go.


21-15-9 reps, for time of:
Clean, 135/95 lbs Ring Dip

Power Clean OK.
Competition: 135/95, Bar Dips, Women assisted bar dips ok.
Performance: 75/55, Band assisted bar dips ok.
Fitness: 55/35, elevated push-ups ok.

Barbell and Oly Club:

Starting Strength
Front Squat 3x5
Use the same weight for each set.
Rest as needed between sets.
Go 5lbs heavier than last time.

Bench Press 3x5
Use the same weight for each set.
Rest as needed between sets.
2.5lbs heavier than last time

Strength Bias
Find your Deadlift 2 Rep Max.

Find your Bench Press 5 Rep Max.
 5lbs more than 2 weeks ago


Maintenance Bias:

Every 90 seconds, for 15 minutes (10 sets):
Snatch x 1 rep

Build by feel. Load should be secondary to perfect mechanics. If the rep isn’t technically perfect, do not add load.

Every minute, on the minute, for 12 minutes:
Front Squat + Jerk
*Sets 1-2 – 60%
*Sets 3-4 – 70%
*Sets 5-6 – 75%
*Sets 7-8 – 80%
*Sets 9-10 – 85%
*Sets 11-12 – 90%

Percentages based off whichever of the two movements limit you – in other words, if you jerk more than you Front Squat, base the percentages off of your front squat.

Sport of Fitness:

Every minute, on the minute, for 24 minutes:
Minute 1 – 30 Double-Unders + 10 Pull-Ups
Minute 2 – 10 Burpee Box Jump-Overs (24″/20″)
Minute 3 – 12 Push Press (115/75 lbs)



This week,'s three-part series on nutrition in the NBA will explore players from Dwight Howard and Derrick Rose to Blake Griffin and Ray Allen who've adopted similar nutritional approaches to achieve a variety of goals. In Part II, players discuss their experience with the caveman diet.

As urban legend would have it, Rod Strickland was perhaps the NBA's most famous dieter. His pregame ritual included shoveling pizza and hot dogs into his stomach, the unfortunate contents of which often would be sent in reverse during games.