Team,

Announcing our next training cycle – “Grindstone”.

Nov 5 – December 22 (8 Weeks)

A Grindstone isn’t a sexy piece of equipment. It’s a thick stone that is used to shape… weaponry. In order to create the tip of the spear, the razor-edged bladed of a sword, we must first create this grindstone.

Much like the grindstone, the work here won’t be sexy. And it definitely won’t be easy. But that’s what we want – we never liked easy. We choose the hard path, for we know what destination it brings us to.

Our focus in “Grindstone” – Stamina.

In the recent months, we focused on building our foundational base through heavier percentage lifting, on both Olympic lifts and our squats. We’re going to shift gears some now. Towards repetition capacity, known as, stamina.

It’s one thing to have a strong 1RM in CrossFit. It’s another to be able to use it.
In other words, a 1RM Clean and Jerk doesn’t necessarily translate to the ability to cycle 50 Clean and Jerks for time.

With our foundational base built from our previous cycle, our aim in “Grindstone” is to turn that strength into useable capacity in all facets of our sport – from the 1RM attempt, to barbell cycling, to approaching rounds of 21 thrusters at a moderate load. Inside this cycle, we’ll see an emphasis on barbell cycling. Barbell cycling, in the squatting sense, Olympic sense, and simple sense. But as we know, and love… simple isn’t easy. Yet simple, is rewarding.

Training starts Today.
Let’s get to work!

Warm up

200m run
20 Hollow rocks
20 Kipping Swings
20m Banded Walk
200m run
20m Bear crawl
20 Supermans
20 Hollow rocks
200m run
Bergener Warm up

Class

Snatch Complex
5 Sets:
Power Snatch + Overhead Squat + Snatch Balance + Hang Snatch

“Blitz”
5 Rounds For Time:
20/14 Calorie Row
10 Power Clean and Jerks 50/35kg