No class today due to the Canada West Regional.

Burgener Warm-Up

Use an unloaded barbell and spend 10 minutes practicing power cleans from the pockets, below the knee and mid-shin.

Canada West Regional Workout

21-, 15- and 9-rep rounds of:


Box jumps

(21 deadlifts, 21 box jumps, 15 deadlifts, 15 box jumps … )

Form notes: Choose a deadlift weight that’s medium-light. Keep your core tight and your back in perfect position. If you can’t keep your back in a safe position during these high-rep sets, either lower the weight or slow down and rest as needed. Choose a box that gives you enough of a challenge without being scary.

No class May 28 due to the Canada West Regional.

Barbell floor press 5-5-3-3-1

Dumbbell shoulder press: 2×10

Strict dips or ring dips: 3x max

25 strict pull-ups

Form notes: Use a spotter for the floor press, and work up in weight to a single rep on your last set. Concentrate on driving the bar off the floor and quickly locking it out with your triceps. If you don’t feel comfortable on the floor, do a standard bench press instead.

For the dips and pull-ups, use as little assistance as possible. No kipping. Break into sets as needed. If you are using assistance, try and get at least 5 reps per set.

No official class today or Saturday due to the Canada West Regionals. This workout is on your own. Regular schedule resumes May 31.

Stairway to Heaven?

1 set stairs with 5 squats per landing

1 set stairs with 5 push-ups per landing

1 set stairs with 5 burpees per landing


50 kettlebell swings

Form notes: The reps are performed on the way up only.

Break the kettlebell swings up as needed. Keep your core tight at all times.

Listen to heavy metal for additional power.

I started my final phase of training before regionals with another increase on my back squat. I worked up to a heavy single and hit 245 lb. I backed off with 2 sets of 8 at 185 lb. I followed with 2 sets of 8 good mornings at 145 lb. and 2 sets of 12 of hamstring curls at 75 lb. It was a very intense leg day, and I felt really strong. Oh how I wish there was a back-squat at regionals! The plan is definitely to recover after next weekend and try a max-effort back squat in the next month.

It was a double day so Tuesday night I headed to the gym and did a quick WOD of 21-15-19, pull-ups and burpees. All of my burpees were unbroken, as was my first set of 21 pull-ups. I had to break up the pull-ups  in round 15 and 9. Foolishly, I didn’t record my exact time but I know it was around 5 minutes.

Wednesday I worked up to a heavy press. Again , I was pissed off that I only managed 95 lb., but I did clean it first as opposed to taking it off the rack. I feel so much stronger when I do the latter. I did 2 back-down sets at 75 lb. for 12 reps. This weight was too light and we noted to go heavier next time. I finished with 2 sets of max push-ups and max tricep extensions using the rubber band.

Thursday I worked on squat snatches and heavy thrusters. This obviously is very specific prep for the WODs that were released. I used 95 lb. on the squat snatches and did a few heavier reps to finish. On the thrusters, I worked up to 125 lb., with Mike’s advice to stop 10 lb. short of what I thought I could do. I’ve never done heavy thrusters and felt a bit discouraged at that point by how heavy the weight felt.  I finished the workout with our new toy, the slosh pipe. If you don’t have one, get one. It is awesome.

Friday I did a quick WOD of the following: 2 rounds of a 20-cal row, 20 burpees and 20 ground-to-overhead with 25 lb. dumbbells, and one extra 20-cal row to finish. Total time was 10:38. The goal was to figure out my row pace, and to practice my technique with the dumbbells.

Saturday was rest. Sunday I did 3 sets of 3 thrusters at 115 lb., followed by 1 set of 5 deadlifts. The thrusters felt epic. I watched a video with Kristan Clever and Katie Hogan on, and it really helped me with my technique. I used 265 lb. for my deadlifts, which felt solid. I finished with HSPU practice. I need to be realistic about what I can accomplish on these. If we’re allowed to kip them, I’m going to get a few reps. If they are strict, I will get 0. It’s that simple, and I’ve made my peace with it. I am curious to see what the structure will be for WOD 1 because I would love a chance to hit the rower. A 1,000-meter run and a 1,000-meter row are both huge strengths for me. Too bad they are sandwiching a huge weakness! Thank you to CrossFit for helping me to maintain my humility.

Monday I worked on 24-inch box jumps.  I am faster on the 20-inch box, but consistency is really the key. I finished with the following WOD; 2 rounds of 20 pull-ups, 20 kettlebell swings, 50 double-unders and 20 overhead squats. I used a 45lb. kettlebell and 75lb. for the squats.

My thoughts going into the Canada West Regional; it’s going to be an amazing weekend. The events are hard and heavy, and they’ll hurt by Sunday. Everything is being tested, it’s very inclusive, and the best athletes will go to California. Going into this weekend, I certainly have limitations, but I also have great strengths. My goal for the weekend is to be mentally tough from start to finish and to never at any point think “I can’t.”

Best of luck to everyone competing! See you Friday!

Deadlifts: 3-3-3-3

Low-bar back squat: 2×8

Back extensions or glute-ham raises: 3×10-12

50 burpees for time

Form notes: For the deadlifts, you can either increase the weight on each set of choose one weight for all four sets. No form breaks allowed. Select a weight that allows perfect form, and keep your core tight at all times.

The squat weight should be challenging, but you should not miss any reps.

(Photo: Sandra Benz)