12 11, 2019

Wednesday 111319- HPT

Gymnastics Strength

5 sets
5 Strict chest to rings
5 russian dips
5 deep ring dips*

*Athletes can use their feet on the floor to deload the bottom of the dip as that his how we will catch it in a muscle up: Deep and unloaded.
Gymnastics technique

4 sets
10 Ring beat swings
12 Holllow banded pull downs
CFO Class: MetCon

On 1min x 20mins for total reps:

Min 1- 15/12 Cal Bike
Min 2- 15 push-ups

Another interval workout today, but this one feeling a little less like intervals and a little more like sustained effort on the bike as we will need our efforts to last 20mins. Looking for consistency with our repetitions over the entire workout.
Push/Pull Accessory

4 sets
8 seated db press
15 Ring Rows
11 11, 2019

Tuesday 111219-HPT


a) Deload work

6 x 3 pos snatch @ 50-60%

b) Technique

5 sets of:

1 pressing snatch balance
1 heaving snatch balance
1 snatch balance
CFO Class: Back squat Tempo

5 x 5 @ 3:2:X:1

Keep the percentage a low one.

During our deload week we are re-introducing the backsquat focusing on athlete awareness and positioning. The squat should be a weight that we can comfortably rep out in order to maintain control. Athletes focused on positioning with the chest tall through the heels on the way down and driving hard & fast through the midfoot on the way up.
CFO Class: MetCon

On 2mins x 10mins For slowest interval:

15 Kettlebell swings 50/35lbs
12 Burpees

Today is a true interval workout with roughly a 1:1 work:rest. Athletes should be maintaining unbroken efforts and going hard to the finish line during the last few burpees each round. There should be enough time for recovery each round for only 5mins of total work during the 10min duration.

10,000m Bike @ RPE 6
Post chain Accessory

3 x 10/10 single leg RDL’s
10 11, 2019

Monday 111119- HPT

CF Open 20.5 Redo


As many rounds as possible in 15mins of:

5 Power cleans 155/105lbs
10 Toes to bar
15 Wallballs 20/14 lbs

This triplet is inspired by an original open workout, however it fits nicely in a deload week. Athletes should be moving quickly through rounds on this workout, hitting the barbell, the ttb, and the wallballs unbroken for the most part and taking our time in transition. A nice workout to move through at an RPE of 7/8.
Gymnastics Strength

5 sets
RPE 6 Muscle ups + 5-8 strict ring dips
Gymnastics Accessory

5 x 12 Banded hollow Y pulls

3 x 1,000m row
1min rest
Midline Accessory, Dynamic

5 sets
10/10 Half kneeling landmine rotations
10/10 Squatting Pallof press
9 11, 2019

Overconsumption- The root cause

“There are a thousand hacking at the branches of evil, to one who is striking at the root.” -Henry David Thoreau

Society has been engrained to treat symptoms while ignoring root causes of our problems. Take a look at the medical industry: latest studies show that Chronic disease in the United States is rising so much that by the year 2040 the country will be bankrupt because the entire federal budget will be spent on healthcare (Chris Kresser). This is within our lifetime.

We should take a quick look at the medical industry. This industry, best put by Kresser, is like a football team with no quarterback; we have specialists for every little thing but nobody who is responsible for diagnosing and properly referring out. You might think that a general physician, your family doctor, went to school for those matters and they are your quarterback and you should be right. However, in reality this isn’t so, they are taught a micro method and placed in a position with macro responsibility and authority. 

Ambitious to develop

Looking inward is not an easy thing, it is hard, takes time, and can become very draining to look into root causes all the time, but the minute we uncover a root cause it gives us so much power to act in an appropriate manner. We see this error all the time with ambitious people, there is nothing wrong with ambition, in fact without it society wouldn’t be where we are today. When the desire for success outweighs the hunger for development, ambition has lost its benefit. When job searching, with a focus on improving the quality of your resume but not the content is an example of ambition to succeed but not to develop. 

With the ambition to develop our society as a whole we can simply learn a lot from the decades of systematic issues and errors of approach in the medical field and work backwards from there.


With consumption being shoved down our throats in this vast and fast age of information, society is seemingly at an all time high for consumption in every area of stimulus: Mental, physical, spiritual, social, financial, material goods. It has been made so easy for us to consume and where the irony lies is those seeming to succeed have governed their consumption as much as possible. 

We should and will stay focused on what we know and deconstruct the physical overconsumption, thankfully this area of focus can make some of the biggest change in human condition. There are only three ways in which we physically consume:

  1. Breathing: Oxygen
  2. Eating: Nutrients
  3. Drinking: Hydration

The adage, “less is more” definitely applies to all three areas of physical consumption. We have been indoctrinated to over hydrate through many means but none more than the marketing campaigns of big sugar. We have developed the habit of sedentary lifestyles, where we experience the issues that come with physical under-exertion and nutritional overconsumption. Finally, we even breathe too much, with the lifestyles we live we are relaxed in all the wrong places and stressed in all the wrong places. We have conditioned our bodies to require too much oxygen and respond horribly to carbon dioxide.

All of these issues that have been conditioned into our minds and our automatic habits can be reversed quicker than they were brought upon us, but maybe not easier. In the next coming weeks, we will learn together about physical overconsumption, the damages, the root causes, and how we can change in order to develop ourselves as functional human beings.

8 11, 2019

Saturday 110919- HPT

CFO Class: MetCon

Teams of 3

As many reps as possible in 20mins of:


Notes: With one team member doing push-ups at a time, anytime a team member breaks the plank position each team member must stop and do a legless rope climb. Scaling options include kneeling push-ups and floor supported rope climbs x 3.

Today’s workout is to have a little fun together as a team and honestly just goof around and get swole. These type of workouts are great every once and a while to let loose with no pressure and just hit something that will promote some muscular growth. In this workout, athletes will be dependant on one another to keep holding on trying to get as many push-ups as they can before passing onto the next athltete on the team. With one team member doing push-ups at a time, anytime a team member breaks the plank position each team member must stop and do a legless rope climb. Teams are encouraged to come up with what they think the best strategy for them will be using the wod rehersal to understand somewhat of what this might feel like.

6 sets

3 Sumo deadlifts
5 pausing bench press*

*Pause for 5s at lockout and 5s on the chest keeping tension
Recovery Conditioning

3 rounds
2 minutes @Easy
90 seconds @mod
60 seconds @Hard
7 11, 2019

Friday 110819- HPT

20.5 Friday Night Lights Finale! Join us for a social afterwards at the Portley Piper

CFO Class: MetCon

CF open 20.5
Gymnastics Accesssory

On 1min x 14mins

Min 1
3-5 Russian Dips + 12 Push-ups
Min 2
5-8 Strict pull-ups + 12 Ring rows
Shoulder Accessory

Accumulate 500ft of Double kb overhead walk

Choose your weight
6 11, 2019

Thursday 110719- HPT

Active Recovery Day:

Come in and do a long warm-up then join our Thursday stretching or Yoga. Go for a swim, bike, run, row, long hike. On YouTube search: Mobility WOD, ROM wod, have an epsom salts bath. Do something active to recover your body.

5 11, 2019

Wednesday 110619- HPT


On 30s x 6mins

1 Squat Clean @ RPE 7/8

What is RPE?
CFO Class: MetCon

7 rounds for time of:

7 Toes to bar
9 Sandbag bear hug carries
14 Cal Machine

Mix up the machines each round.

Today’s toes to bar should be maintained unbroken, keeping in mind that we have the final open workout around the corner and athletes should understand that they will need their grip. Sangbag carries should be controlled, faster is not necessarily better, it spikes the heart rate. quick feet, focusign on breathing while moving. The cals on the machine is where we can push the pace a little bit by getting into a nice rhythm and waiting to push the pace until round 3/4.
Strength Protocol 1

3 sets of:

8 Back squats
20 GHD sit-ups
12 Bent over KB rows

4 11, 2019

Tuesday 110519- HPT

Gymnastics Skill

a) Wall Climbs

For time:

30 reps

*No feet sliding. Must walk the feet at all times.

b) Accessory

3 x 12 Hollow Banded Y
CFO Class: Gymnastics Conditioning

On 1min x 10mins for total reps of:

Min 1- 2-3 Rope climbs
Min 2- 60 Double unders

The goal is to string together some touch n go rope climbs getting some rest before the double unders. Athletes should be fast up and down the rope, attempting to clamp our feet in as close to the hands as possible, making for minimal “pulls” up the rope.
CFO Class: MetCon

On 1min x 20mins for total reps of:

Min 1- 3 Snatch 135/95lbs + 10 Wallballs 20/14lbs
Min 2- 6 Clean & Jerk 135/95lbs + 5 Strict deficit hspu

Don’t be fooled, this workout will sneak up on us. Athletes should use the initial rounds as a way to work on mechanics while we are still fresh enough. Trying to hold onto touch n go reps on the barbell as long as possible and transitioning with speed to the ball and bar. Athletes will feel two different forms of stimulus round for round, with the snatch being fairly heavy and lower rep tempo and the wallballs being lighter and faster; then to the next min which is the opposite, the barbell lighter for clean & jerks and a higher rep tempo paired with the lower rep strict strict pull-ups. There will be a push and pull from intensity to control in this workout. The idea is to keep the mechanics sound and the body moving.

2 rounds of:

30 cal bike
40 cal row

On every 2mins: 5 devils press 50/35lbs
Post Chain

5 x 12 Reverse Hypers
3 11, 2019

Monday 110419- HPT

20.4 Redo


CFO Class: MetCon

As many rounds as possible in 21mins of:

15 Burpee box jump overs 24/20″
10 Chest to bar pull-ups
5 Bar muscle ups
60s Rest

Today we have an interval amrap with a gymnastics bias. Athletes can look to push the pace on the box jump overs as we are looking to hit the gymnastics complex at a high heart rate, we should keep in mind that this is training. We don’t want to burry ourselves with this one, but we do want to push the pace making it tough to hang on towards the end even with the 60s rest.

5 x 5 Front squats + 1 Thruster

150 cal recovery bike at RPE 6/7
Midline Accessory

5 sets
5 Dragon flies
45s Sangbag hug hold