The August 16th USAPL Coaches Certification is officially sold out. All Saturday classes at CFSQ will be cancelled for this event. Look forward to an offsite class!

Sunday, August 17th is CF101: Getting the most out your training. It is free and required for all CFSQ members. The workshop will start at 12:00 pm.

We are fortunate to have expert Olympic lifting coach and competitor, Edward Baker, coming to CFSQ for a 5 hour intensive O-lift clinic on September 6th. He will present a short lecture on using the lifts in CrossFit and the rest of the time will be hands on technique work on the snatch, clean and jerk. Afterwards, we’ll all head out for a group dinner. This workshop is limited to 12 people (and almost the whole CFSQ staff has signed up already). Get in where you fit in! Sign up here under workshops.

Dan John’s Lesson 8: Never pass a pull-up bar without doing some pull-ups.

I learned this from Pavel. It’s a “truism.” My all-time best number of pull-ups was 14 when getting ready for my senior year of high school football. I know this because of my journal (see Lesson One!). As I grew larger, I let myself slide all the way down to four reps. I also noted my shoulders hurt.

Taking Pavel’s advice, I started doing one or two pull ups throughout my training workouts. When two became ridiculously easy, I moved to three and soon four. I am now back to nine pull-ups and “miraculously” my shoulder health is back to being fine. One surprising point about pull-ups is that they’re also a wonderful abdominal exercise. I don’t know why that is, but it will be evident the day after a long pull-up workout.

Warmup
Run to Sessions

5 Pull-ups
5 Turkish Getups Right Arm (unbroken)
5 Pull-ups
5 Turkish Getups Left Arm (unbroken)
5 Pull-ups

Conditioning
4 Rounds AFAP
Run 400
10 Sandbag Cleans
15 Burpee hop overs (jump over sandbag)