9.22.17 Calories// Part 2// Energy Balance


For time

Row 1k

10-9-8-7-6-5-4-3-2-1 Floor Press 155/100

1-2-3-4-5-6-7-8-9-10 Candlestick Burpee


Don't get it twisted! The Energy Balance Network funded by Coca-Cola is complete crap. They're telling us that all we have to do is move more, still enjoy a couple cokes a day, and that whole grain Cheerios are good for your kids. Energy balance is a real thing, but move-more-eat-less hardly scratches the surface. 

When we talk about energy balance we're referring to what your body already does very very well... keep you alive. We need the energy stored in plants. (that includes animals, they eat the plants, we eat the plants, they eat each other, we eat them). We use that energy for all sorts of stuff. 

1. Fuel for movement. We can't expect to magically move without energy. Obvious! What isn't so obvious is how that is manifest in our behavior. Sure you need energy to move, but you also need energy to WANT to move. Yep, your body is so awesome and complex that your motivation has a lot to do with available energy. If you want an active lifestyle and you enjoy movement, it's gotta be fueled.

When you go on a very restrictive diet, your body not only responds in that cliche "starvation mode," but it also just responds by shutting you down your motivation to move. You can loose weight, but not necessarily fat that way, until of course you crack, binge, and start the process over. 

2. Energy for recovery. Training just simply causes stress on the body. In the right amounts, its a really good thing. We adapt to the stress and our bodies get stronger, faster, etc. Those adaptations and recovery take energy as well. If you like to train hard, you really need to keep up with the stress you're causing. More stress, more food. Over-training/under recovering is different from just soreness. It feels like achy limbs. Some of you have experienced this recently if you're trying to do the WOD and Oly Class in one day without adjusting your food intake. Someone came to oly class just Tuesday, loaded their bar ready to snatch, and ended up just sitting on their weights. We just had a good laugh about it, but in reality he had a lot of other stuff going on, a pretty full life plate. No wonder he didn't feel like snatching. 

3. Energy for thought. Ok obvious, my brain needs fuel. When you're well fed (not necessarily over-fed), you're happy as a clam and the world is good! Under-fed for too long, and you're a monster. When you're starving, being nice to your spouse isn't very high on your priorities. Cheetos are though! Diets that restrict calories or specific micro-nutrients like carbs are notorious for causing crazy mood swings. 

What does all this mean for those of us who want to loose fat? Something you should always keep In mind, is that you can't in any healthy way, starve yourself skinny. With the exception of severe eating disorders, you can't voluntarily starve yourself to death. Restricting calories makes you hungry, irritable, and irrational, and without consuming enough calories, you don't even have the motivation to move and use the energy you're trying to get rid of. We crack, binge, get depressed and repeat the cycle. 

So what gives? If I need to move more than I consume, but my body won't allow it, how do I change my body? Check out Calories// Part 3


9.21.17 Calories// Part 1// your scale

Heavy Day//

15:00 EMOM

Deadlift+Power Clean+Front Squat+ Split Jerk

If you learn anything from this mini-series of posts, let it be this-- Calories in vs calories out matters when it comes to weight and fat loss, but it is far too complicated, unreliable, and inaccurate to try and count or keep track of them for weight management. "How does that even work? If calories in vs calories out is what dictates my weight, shouldn't I know exactly how much I'm eating and burning?" Yes tracking your intake and output would work perfectly if you did't also have hormones, genetics, exercise adaptations, sleep, hydration, stress, pollution, television, your attention span, age, or your kids to deal with! There are far too many variables and inconsistencies to rely on a mathematical equation to reach your goals. There is literally so much stuff at play, that I don't necessarily know the best place to start, but that also doesn't mean that all hope is lost! You can certainly make lasting change to your body.

We can agree that if you want to loose weight or gain weight, you're looking for a positive change. Nobody wants to loose muscle and keep the same amount of fat. When a guy says he's looking to bulk up, he's not talking about a bigger beer gut. Loose Fat/ Gain Muscle, one or both of those is your goal.

It's generally excepted that a pound of body fat is about 3,500 calories. Lets just think about that for a moment. You have to eat 3,500 calories MORE than you used to gain one pound, or use 3,500 calories MORE than you ate to loose a pound. I have to hold back the eyeroll when someone is excited about loosing 6lbs in a week. What you're telling me is that you burned 21 THOUSAND calories more than you ate this week! Where did you (legally) get the energy to move enough to burn 21,000 calories let alone 21,000 calories more than you ate? That movement on the scale is often encouraging, but you'll find that it's really fleeting and temporary, because after a couple glasses of water, you're already halfway back up! Understand that glycogen stored in the muscles has weight, and glycogen also requires water to be stored. So that big weight swing we can experience can really just be attributed to water retention. That could be discouraging if you really believed you were loosing 5lbs a week, but it's also good to know that your Friday night beers and wings didn't actually net you 4lbs of extra bodyfat! No way did you eat 17,000 more calories than you burned. 

The scale can be a useful tool to measure your progress, but you just have to have some realistic expectations. Try to weigh yourself at the same time each week and under the same circumstances. If you are a larger human with a lot of fat to loose, a healthy rate to loose fat is about a pound a week. Two is possible, but not really sustainable, because well, a 7,000 calorie deficit is kind of painful. So weighing yourself Friday morning after a week of "on it" only to weigh yourself Saturday morning after letting your hair down to "assess the damage", never ends well. There's no reason to get depressed over gaining water weight, when your goal is fat-loss. 

When you know that you shouldn't expect more than 1lb loss a week of fat, there's actually a lot of freedom in that. When you're moody late In the week? You're probably just starving, and if you know that, you can fill up on some healthy calories rather than smashing a doughnut because your world is crashing down and you can't explain your emotions. Don't feel like going on your walk or coming to CrossFit? Your body doesn't want to move because it's got no fuel! Don't be excited about being down an extra 3 lbs on the scale, be excited because it means you should eat some food! You love eating food!

Rather than stepping on the scale to assess your success or failure you can use your scale weight to assess things like your hydration or glycogen stores. If I'm completely honest with how I'm feeling, if the scale weight is especially light, I just don't feel strong or energetic. Same goes for Saturday morning after a Burger and Beers, I'm bloated and tight. When my meals consistently are the right size for how much I'm moving, I'm neither too light nor heavy, I feel strong, and still loose generally 1/4 lb a week. 

In Part 2, I'll try to simplify our energy balance, and continue to reconcile calories-in-calories-out with not wanting anyone to count calories or macros. 


9.20.17 Mobility

MetCon// (rain or shine)

Run 1 Mile

Lunge 800ft

Run 1 Mile


New athletes at HCF often have no idea where they're limited in their mobility. And unless you live a pretty active life there is really no reason to know. Once you're exposed to some full range of motion standards and high intensity, all of a sudden, you're all too aware of how your body can and can't move. We typically begin class with a stretch, movement, or tool (foam rolling) with some suggestions specific to the day's workout. It is really impossible for us to address the multitude of mobility ranges in a 6 minute session of workout-specific-stretching. Every athlete should know their own limitations and actively be working on them outside of the gym. Without going into too many specifics there's a lot you can do to work on optimizing your range of motion. Stretching and Foam rolling are like meat and vegetables, they're very healthy and helpful, but just knowing that isn't enough... yah, you actually gotta do them for them to work. There are countless resources for great stretches and foam rolling techniques. Just youtube search a bodypart and "mobility" and you'll find no less than 100 videos. Our go to resource is Kelly Starrett or K-Starr, the OG CrossFit mobility guru. 

The basic advice is, look up how to stretch your problem area and get after it, but one mobility session likely won't fix your issues, it'll take consistency. Pencil it into your schedule.

There are some helpful solutions you probably haven't thought about though. One is a basic lifestyle observation. How much are you sitting throughout the day? Being more mobile is an obvious solution for your lower extremities, but the people with the best posture, have the best posture. It's possible to sit with good posture, but its not likely that you're sitting for any significant amount of time and keeping your shoulders back and down. Taking mini breaks or scheduled walks is a way to reduce that sit-time. Do you go watch your kids' sport practices or games? Maybe those are an opportunity to choose standing over sitting.

One time you could be utilizing but maybe aren't is simply after the workout. We write suggested stretches into the cool-down, but if you have bigger fish to fry, feel free to get at that trouble spot!  

Finally the thing that has helped my personal mobility the most actually happens in the WOD itself. That is committing to and striving for the full ranges of motion. When I'm all warmed up, and can bend even just a little further in those hard to reach directions, I make sure to stress the limits of my mobility. The answer to the question of "how can I squat deeper," unfortunately is to squat deeper. When pressing the barbell overhead,  it looks like really striving to reach my head through and squeeze my elbows into a full lockout. Pulling my hips down into a good dead lift set-up. Pushing my elbows up whenever I catch a clean rather than just letting it hit my shoulders. Pressing mummy head and chest through when in a handstand. Lets say a WOD calls for 100 squats, 100 cleans, or 100 push press. Thats 100 opportunities to increase your range of motion-- probably more effective than a couple minutes of stretching and foam rolling!


9.19.17 To Rx or not to RX


For Total Reps

3 Minutes American KB Swings

3 Minutes Strict Press 85/55

2:00 AKBS

2:00 SP

1:00 AKBS

1:00 SP

*Strict press Rx is clavicle/shoulders to overhead 

Our gym is pretty competitive and we love it (and hate it). Literally the worst part of my job, and I realize that it's just a necessary evil in the CrossFit world, is to be the final awarder of Rx or scaled scores. People care a lot about doing things Rx'd and that's ok. It gives people a goal to strive for, and because of that it increases their intensity and pushes them past their comfort zone. Since every workout is different and athletes are continually progressing, the question often pops up, "Should I scale this? or should I try to do it Rx?" 

It's often clear. "The workout calls for bar muscle ups an I can't do a muscle up, scaled it is." "I ruptured my achilles and the workout has running, I'll be rowing instead." You can scale the weight, or movement because of strength, but sometimes we have people scale for lack of coordination or flexibility. "I'm strong enough to do a 135# thruster, but my front rack does't look so good." We'll commonly have people do hang cleans rather than from the floor if the coordination is't there.  

What happens though when you're on the bubble? The easiest thing to do is ask the coach. When we're considering your own personal prescription, the main question we are asking is what is the intended stimulus of the wod. In other words, how should this feel? Take the benchmark Grace for example// 30 Clean and Jerks at 135/95. The whiteboard doesn't necessarily tell the whole story of what that should look like. When we program Grace, what we're looking for is a very short effort of weightlifting a light to moderate weight. It shouldn't take longer than 5 minutes and it should leave you completely gassed, a little pale in the face, and maybe even your teeth hurting. If someone takes 20 minutes to grind through 30 clean and jerks, but gosh darnit, they did it Rx'd, they missed the point. Completing Grace at 135# when your max is 155# is no easy feat, but that would change the stimulus from the short and intense stamina effort it is supposed to be into a long and grueling strength effort. 

Since the intended stimulus is what we're striving for when we program, you'll actually be conditioning yourself better to perform with that specific feeling or stress than if you were working with a heavier load or more difficult movement with a different intensity.

Ultimately, we erase the board at the end of the week, and you as and athlete should try to be confident that you're hitting the intended stimulus regardless of doing the workout Rx'd or not. 

The feedback I've gotten about the blog is that these topics hit close to home. I'm certainly not thinking about specific people when I'm writing. Today's blog idea just came from a question I get asked daily. Coaches at HCF will always advise you to the best of their knowledge, but I just thought I'd share our thought process in making decisions like these!



9.18.17 Competition Nutrition


10 rounds for time

10 Wall Balls

10 AbMat Sit Up

35 Double Unders



This Saturday is Wodtoberfest in Gresham, so if you're competing, consider the following when you're grocerie shopping this week! 

When Mac and I first began competing, we were pretty staunch paleo snobs. "I should be good with eating some almond butter and a boiled egg or two. Well because I'm fat-adapted and fat is our preferred fuel source." idiot. No amount of low inflammation salmon, almonds, or grass fed jerkey can reverse the pain of competition day. 

This is probably my favorite fitness topic to discuss just because there are a lot of factors to consider when eating on competition day, but when you put together the whole equation, you get a pretty clear idea of what you should be eating. 

It is very safe to say that the events we expect are short to medium and very intense efforts. As short as a millisecond for a heavy event, but then not usually longer than 14 or 15 minutes for any other event. What is the primary fuel source for those efforts? Carbohydrate! I'm pretty fickle and can be convinced to consider many viewpoints, but I won't debate this- The most important consideration for competition day is how to stay sufficiently topped off with carbohydrate or glycogen. 

Your breakfast should be pretty normal, but  as long as "normal" means it usually has protein, fat and slow digesting carbohydrate. If you usually eat some sort of carbohydrate with breakfast, try adding like a half-serving to what you would normally eat. I'm talking like a slow digesting fruit or whole grains, not slamming an extra half of a waffle or bowl of cereal. //Sausage, Eggs, Broccoli, Steel Cut Oats// Cottage Cheese, fruit// Meat and Veg Omelette with hash browns// (thats 4 different ideas btw, not one). The idea is to prep for the first event like your normal 1-a-day workout at HCF. Feel as normal as possible, but with some slow digesting carbs to last into and maybe beyond the first event. Normal Coffee Volume, nothing excessive.

Before the first event, I recommend you skip the pre-workout-blue-drink. You're already amped about the comp and the extra caffeine or stimulants will tempt you to go off your game plan. Also, if you feel like you need a pre workout for a later event, it'll be less effective.

After the first event, what you'll want is some protein and a fast digesting carb//focus on the carb. I like a protein shake made with coconut water rather than water and a fruit pack. Anything resembling those bags of puréed fruit you feed your kids. Apple sauce or baby food. Eating carbohydrate is important, but we also want to turn it into muscle glycogen ASAP, so skip the slow digesting stuff. Fat and fiber also slow down digestion so you can avoid it. This is where that traditional paleo theory won't help you. Fatty meat, eggs, whole grains, fibrous fruit and veg are off limits. White! Bread! Bagel! Jelly! Enjoy it today only. After the shake, slowly consume more fruit pack or fast carbs slowly until you start feeling better or close to normal. Eating slowly is important because fast carbs are really easy to over-eat. You want to top off the fuel stores, but avoid stomach discomfort.

After each event thereafter, try to keep slowly eating carbs and hydrating. It's really normal after the second event to be having the thoughts "I don't know if I really want to do awesome in the third event because I might make the finals and have to do another event." Those thoughts come from fatigue and conditioning. We don't recommend training twice a day, let alone three or four times a day, so you should really just expect to be completely shot after two or three events. The only way you can stave off those feelings is by eating ample carbs and/or quitting your job to train full time// dealing with the pain after the third event, but daily!


9.15.17 Capital City Fit Meals!

Heavy Day//

Front Squat 



We are pretty excited about a meeting we recently had! Tyler and Steph from Capitol city fit meals approached us about making Harvest CrossFit a drop off location for their meal prep service. And through our conversation, we've come to find out that they also have worked on and through the Precision Nutrition program so we share the same ideas about healthy food. 

What I've come to realize is that rather than weighing and measuring and making absolutely sure that all your food is paleo. I just want you to eat food, real food, and enough food. Honestly, just doing that is hard enough. But once you can do that eat-real-food thing, then we want each time you eat to include protein, vegetables, carbs, and fat. And even then, eating all these elements at each meal is still nearly impossible for many of you. 

Now, I love cooking and hope that you would learn to as well, but a meal service is a great opportunity to just invest in a little help getting at least one meal of the day to include everything you need and in appropriate amounts. I personally have learned what little I know about cooking from eating. I'm inspired by things I get when I eat out and notice how things are likely prepared, so even though these meals are being prepped for me, I'm pretty sure I'll be expanding my own cooking repertoire as well!  

Meal prepped for yourself before? Do you prep the whole week? Half of the week? Meal preppers often tell me "I know meal prepping is helping me stay on track, but I get tired of the same lunch every single day." (not Mac, she can eat the same meal over and over and over again). Capitol City Fit meals preps your whole week of unique lunch and breakfast options. No meal repeats for at least 6 weeks!

My Recommendation// I know a lot of you go on kicks where you'll prep healthy stuff for about a week or two, then get busy, then get used to buying lunch at work, or skipping lunch until it's time to cram all the food after work. If you're one of those, give it a shot. You'll probably find the investment worth it. 

Worried about the cost? Maybe don't order meals this upcoming week, but wait until you need to go grocery shopping again and check out the week's menu and just guess at how much it would cost you to go out and buy the ingredients for the Capitol City Fit Meals. For example, next week has Turkey, Tri-Tip, Chicken, and Pork for the meats. I personally don't have the time or want even to buy and prep that many different protein sources in one week. And hey, you can choose just week at a time, so you could just get a week as a treat-yo-self. Oh and as a part of HCF you get a $1 per meal discount too!

There are three size options, and the descriptions are on our order page. I would consider ordering the Performance size first as a trial. Eat them slow and mindfully and decide if you'll need more or less food. If you need more, the Build option should satisfy. If you need less, the fit size will probably do, or maybe the Performance size could serve as two meals. 

Oh and by the way, this was just a normal blog post. Just because there was a product attached to it, doesn't mean it was a sales pitch! Meal prepping is awesome for busy people, you're all busy. 

Next week, I'll talk about Supplements, whether or not to Rx the WOD, Competition Nutrition, Sleep Rituals, and Calorie Counting! Oh and leave a comment if you have sweet ideas for other interesting topics. 




9.14.17// Alcohol


With a Partner for Time

Row 2k

34 Shoulder to Overhead 155/100

Row 1500m

24 Shoulder to Overhead 155/100

Row 1k

14 Shoulder to Overhead 155/100


If you don't drink, this blog post can still be beneficial. Just replace the word alcohol with your personal vice (cigars, fast cars, waffle cones, Juanita's, World of Warcraft, Harry Potter).

Everyone's relationship with alcohol is very unique. Healthy consumption is generally accepted to be up to a drink or two a day, and beyond that is considered excessive or abusive. Our relationships with alcohol are so diverse that even each individual's consumption patterns change often or seasonally. You might find yourself having a drink or two once a week or sometimes you pop open a beer daily after work. We can agree that alcohol is a regular part of our culture and many of our lives. We enjoy it and consume it for many different reasons. And really, if we have a general healthy relationship with the stuff, we should continue to do so. But if we want to drink, the key to a healthy relationship requires realistic expectations. 

The rules of alcohol// what to expect

Alcohol is a type of carbohydrate and for a whole host of hormonal and metabolic reasons, it makes fat loss incredibly difficult (don't read- carbs are bad- carbs aren't bad).

Alcohol is a central nervous system depressant, and again, hormonally not ideal for performance. Mondays in the gym can be the most painful!

Alcohol lowers your inhibitions, thus making moderation harder. Not only do I think I'm hungry after a couple of drinks, but I'll pay any price for a bag of chips and a tub of guacamole!

Alcohol is addictive- at different levels for everyone- a weekend of drinking makes you want a drink on Monday night too.

We develop a tolerance to alcohol. If you're drinking for a head change, it'll take more and more alcohol to get you where you want to go. Now refer to that first expectation you should have about alcohol. 

Contrary to popular belief, alcohol doesn't help you sleep. Sure it can make you sleepy, or make you fall to sleep, but your quality of sleep is greatly diminished, especially whenever you drink enough to help you fall asleep. You might as well have laid in bed awake for an hour longer trying to fall asleep. Alcohol-aided sleep is a wash because it's just about as good as too little sleep. 

There really isn't any nutritional or performance benefits to drinking alcohol.

What do we do with our realistic expectations?//

Everybody loves to cite the articles about how a drink a day lowers your risk of heart disease. The most common is wine, but I've seen it said about beer, whiskey, vodka, bloody mary's martinis etc. What really prevents heart disease? Exercise eating a diet of whole or minimally processed foods, vegetables and fruit! In the history of medicine, I'm willing to bet no doctor has ever said, "if he had just drank more wine, he probably wouldn't have had this heart attack." No heart attack survivor has ever been told, "you should just keep living the same way you have been, and just add a glass of wine each night."  If you have a drink every night because you think it's healthy, but can't be paid to eat a piece of broccoli or go on a walk, you're jumping over $100 bills to pick up pennies. Drink your drink a night because you like and enjoy it, just don't be disillusioned. 

Whenever you start to have the conversation with yourself justifying why eating or drinking something is ok, 1. Your honest self already knows the correct answer and 2. Your honest self rarely wins. "I deserve a drink (cookie, ice cream, cake), I've had a long day." 

Here are two ideas for whenever your false-logic-self wins. 

1. Buy your drinks one at a time. It's not the most economical, but those of you who know that you drink too much, it could be a great strategy to cut back. When you buy alcohol, buy enough for one sitting of moderate and non-abusive drinking. You bought a full case of beer? better have 12 friends to share it with, or all those left over beers are staring you down every time you open the fridge. This goes for your other vices too! It's much easier to eat just one cookie when it costs $2.50 from Pressed.  

2. Follow the 1.5 drink rule. Order or get one drink and fully enjoy it. Order another if you're asked, and fully enjoy half of it. Whenever you have half a drink, people usually aren't bugging you to get another.

There just isn't a secret hack to make alcohol beneficial for anything other than enjoyment. Gluten free beer is just gluten free, and still beer. 

Alcohol// Enjoy it. Stay away from it. Whatever you do, just have realistic expectations, and be honest about your relationship with it. 



9.13.17// Hunger Pangs



Box Jump 

Sit Up

Push Up

Air Squat


Rarely do we eat when we are actually physically hungry. The most common reason for eating, is out of habit (not necessarily from hunger). Food fits into our schedule here and there, so that's when we eat whether or not we really need to. That's not bad at all, and actually sticking to a regular eating schedule can help keep us from overeating. Eating because it's time to eat is almost always ok. Eating because you're bored, or sad though, is a problem I'll blog about later. Another time you should eat is when you feel the actual physical discomfort of hunger or what we refer to as Hunger Pangs. You just know what it is naturally. If you eat a breakfast of simple carbs (think cereal/toast/bagel/scone etc) you will inevitably experience the hunger pangs by 10:30 or 11:00 am and that final hour before lunch is just torture!

Eating to quench your pangs is good! Binging because you think you're actually starving is not. Here's what to do. 

When you feel that painful void in your gut, call it out reasonably. "Oh man! I'm really hungry. I even kind of hurt." If you take a moment and sit with that discomfort and remind yourself that you're an adult in America and can afford a snack at just about any time you please, you're less likely to turn into the hulk on your kid's bag of cheesy fish. You are just hungry not starving! Good to know because now you can just wait a little while until a healthy option is available (sounds so easy...) Once you find the food you plan to squash those hunger pangs with, now know that really any amount of calories will satisfy the pangs if you eat slowly. 

Please don't read this as- hunger is bad, but food is bad too. This is not some bio-hack to make starving easier, it's simply a reminder that if eaten slowly, some veggies, protein, and some healthy carbs will fix your hunger pangs just as well as (if not better than) crushing a McDouble or one of those Costco muffins that inevitably show up in the break room.

Wait it out- Find a healthy option- Eat it slowly! 


9.12.17 Lunch Break


5 Rounds for Time

Run 400m

10 Dead Lift 225/135

15 Toes to Bar


How long do you get for lunch? Are you the boss?--How much do you take for lunch? As a school teacher, if I even ate lunch, my 40 minutes off would look like this. Most likely looking at my computer, cramming down whatever I brought, drinking a second sugary coffee drink, all while reading about sports or looking at CrossFit stuff. I ate so fast because I was distracted that I would look down and be surprised that my lunch disappeared. "hey who ate my lunch?" Then back to work, because if I get some stuff done now, I can leave earlier. I was unsatisfied (still hungry), and not really mentally or physically prepared for the afternoon since I just got back to work early. I don't know about you guys, but when I cram more food down than I should, I'm initially unsatisfied, and then bloated and tired by the time my fullness cues set in, and for me that looks like...nap time. How productive are you during nap time. 

Try this. If you get an hour for lunch, take an hour for lunch. Lets break it down, take 20-30 minutes to eat. Only eat too. Put away your phone and don't look at your computer. This is a lot easier if you get up and go away from your working space to eat. Have a conversation with co-workers or just really try to enjoy your meal by eating every bite mindfully and taking in the whole food experience. Our fullness cues take a little bit of time to kick in. And like I said earlier, eating too fast doesn't satisfy initially, but then puts you to sleep once everything catches up. 30 minutes down, and we still have 30 minutes left.

If you work a sedentary job, (desk job) this next part is vital. Take a walk (even if it's raining or snowing. A 15-20 minute walk can do wonders to de-stress and get ready for the afternoon. And don't go on a walk because it's a chore, or because coach said so. Go on a walk because you like being outside, or because you like not working for a little while, or at very least because you can tolerate not working for 20 more minutes. One hour of intense exercise at HCF is still only one hour of movement out of 24 in a day. Go back to work for the second half of your day refreshed, satisfied and productive!


9.11.17// On Programming


every 2 minutes for 30 minutes

3 Power Snatch

- you can increase the load after each 10 minutes (5 sets) 


Programming is simply figuring out what we're doing for the workout. In the CrossFit and fitness world, it has been elevated to an art form. At HCF between myself(Devin) and our other coaches, we've come up with over 700 unique workouts! I don't see our creativity drying up anytime soon but I think it would be cool and educational to extend an invite to you guys to come up with some wods of your own! Just message Devin your ideas and they just might show up in the program. Here are the basics, but there really aren't any rules.

M stands for monostructural conditioning or what would traditionally be thought of as cardio exercises-- running, rowing, jump rope, ski-erg, bikes if we had them(when we get them). 

W is weightlifting- anything weighted

G is gymnastics or Bodyweight movements

Combine these elements in as many different ways as possible. 

Here are a couple of examples from recent Wods

M- Run 5k

WG- 18 Min EMOM/AMRAP 6 DB snatch 6 Box jump AMRAP push-ups

MWG- 7 Minutes 20 Face the Bar Burpee 20 Squat Clean thruster AMRAP rowing Calories  

some other things you should consider is keeping workouts to 1,2, or 3 movements and choosing complimentary movements like a push and a pull- thrusters and pull-ups.

I'm excited to see what you come up with! You just might see it on the board!