150131 Saturday 1000 Sisyphus


We will be moving on 2 February. We really need your support on that day at 1300 to start get all the equipment out of the Natalus room and into the Cardio Studio and viva-versa with our equipment. There will be free pats on the back given out by Dean, Cheyenne and Lisa. They may even chalk their hands first for a bonus.

The body challenge is still alive and well. I have heard good news from many people about their progress. Congrats! Remember the 7th will be a pot luck where we can put a good dent in those gains we made. That week I will be available to make another weigh-in so if you can’t make it on Wed-Thurs-Fri please let me know and we can do something for you.

My last crossfit gif went ok, so here's more! - Imgur

This Saturday will be a Fight Tonight CrossFit administered Weightlifting Seminar at Reebok CrossFit Sentinel One in Hannam. Please come out. If you attempted the Olympic Lifting total you probably see where your weaknesses are!

Jared – FTCF

A. Progressive Model Double Under Test Out

B. WOD 3 Laps around our block(read below)


One sees merely the whole effort of a body
straining to raise the huge stone, to roll it
and push it up a slope a hundred times over;
one sees the face screwed up, the cheek tight
against the stone, the shoulder bracing the
clay-covered mass … . At the very end of his
long effort measured by sky-less space and
time-without-depth, the purpose is achieved.
Then Sisyphus watches the stone rush down
in a few moments toward that lower world
whence he will have to push it back up again
towards the summit. He goes back down to
the plain.

Rather, in that pained
expression and wearied walk,
You see the face of freedom,
triumph and agency.

Even in those darkest moments when we feel that “our whole being
is exerted towards accomplishing nothing,” we are still
agents in our world. Even “Sisyphus is happy.”

And so it will be. Happiness will ensue in the ending of effort…but it does not end, your day simply stops until you walk back down the hill to roll that boulder back up.

Buddy Carry with weight vest 20lbs

Buddy Carry (carried anyway)

Kettlebell Carry x 1 alternate hands as need be 35/26

Barbell 45/35 lbs (carried anyway)

150130 Friday 0900


The time is upon us once again for out Progressive Model test out. It is also a day where you will find out how your metabolic conditioning along with your bodies ability to recover effects your max effort strength.

Good Luck

Also, 2 February at 1300 we will be ready for volunteers to help with the move of FTCF. It is going to really open up some possibilities for us so lets get max participation out there!

Jared – FTCF

A. Progressive Model Double Under Test out
– 3 Attempts to max out your best DU record!

Sumo Deadlift High Pull 75/55
Chest 2 Bar Pullups
Rest 3 minutes…

In 15 Minutes find your days max Deadlift

Sponge bob lifting

150129 Thursday 0900 & 1800 & 1915


The last couple weeks the intensity and volume has been pretty high. Tomorrow we are going to test if you are over trained in a way. We will do the Olympic Total. Two lifts. The Snatch and the Clean and Jerk. You score will be your total. If you don’t get to where you have been in the past then you are probably a little taxed. Those on the body challenge. If you have changed your diet you may feel this the most. Feeling drained or even sick after working out. Taking naps during the day…etc. (Although naps during the day are awesome for recovery…if you can’t ‘help’ but take a nap then there is an issue.)

Jared – FTCF

Here is how this is going to work. You will do a general warmup. Coaches be lenient with the strict warmup and let your athletes work on there sticky points; shoulders, hips, ankles.

1. You will attempt all lifts 3 times or until your are successful.
2. You will no rep yourself if your lift is a ‘press out’. If you catch the weight with bent elbows and press it out over head.
3. You will stabilize the weight over head for 1-2 seconds before dropping it.

Olympic Total

Clean and Jerk

Check out this chart to see where you are. It is in Kilos so multiply everything by 2.2!



150128 Wednesday 0900 & 1800 & 1915


The CrossFit Open is upon us and I just want to go over some things that maybe some are thinking about. If you aren’t signed up for the CF Open it is probably because a couple of different reasons. The main one being:

1. I don’t think I am good enough. You know who is good enough? No one really. The movements are going to be incredibly tough and even our strongest athletes will hit a wall or be impaired by mobility concerns or metcon red lining. It is okay. That is what it is all about! During the last Open double unders where in the first work out. Some could not do one double under…and yet no one died and they got put on the leader boards along with Rich Froning and Camille Leblanc. It doesn’t matter if you’re good enough.

In 2010 the last event of the CrossFit games had rope climbs in them. Rich Froning could not climb a rope. He did not know how. Keep that in mind when you struggle with double unders.

Fast Forward to 25:30

Since then he is fine with the rope!

2. You aren’t strong enough? You can’t squat below parallel? You can’t…(insert excuse.) Stop. We have heard it all and we have all been there. What are you doing to improve yourself? Use this event as a means of motivation to work on your limiting factors!

Now why should you compete?

1. It is competition! Who loves competition? Yes, you do. Every time you do a workout with Fight Tonight you are competing against yourself to finish that last rep. Nothing pushes your body like a competition.

2. It is fun. You think normal workouts are fun? Or maybe you think they are pure hell. Either way you like it you masochist! Plotting how you are going to game the workout. Feeling those butterflies. Relishing for the workout to be over but wanting it to never end! You like it.

3. It makes you appreciate the efforts of those below you and more importantly those who blow your score out of the water. You will be doing those same workouts!

http://games.crossfit.com – Log on/Sign up!

Jared – FTCF

A. Progressive Model Double Unders

B. Skill WOD
Dumbbell Snatches
Use this time to find a suitable dumbbell(NOT Kettlebell).

In front of a clock set for 12 minutes:
1min Double-unders
1min Snatches (DB 50/30)
2min Double-unders
2min Snatches (DB 50/30)
3min Double-unders
3min Snatches (DB 50/30)

150127 Tuesday 0900 & 1800 & 1915


If you did not know FTCF will be administering a Olympic Lifting Seminar at Reebok Sentinel One in Hannam. It is super close and want a good showing. Also would be a great way to meet other coaches and athletes outside the FTCF/Military community. Check out the event site here:


The points we will be going over will be:

-Snatch Progression
-Clean & Jerk Progression
-Coaching Queue’s
-Error Correction
-Error Identification
-Breath Control

In all I believe this to take around 4 hours start to finish. Minus any applications and PRs!

We will be incorporating some more technical movements that will increase strength and coordination with our Olympic lifts and will carry over into other realms that we implement!

Jared – FTCF

A. Progressive Model Double Unders

500 Meter Time Trial

Calorie Row
Ring Dips
Wall Ball Shots

150126 Monday 0900 & 1800 & 1915


If you have been following the last 6 weeks you have noticed that Mondays are our squat day. From 1RM, 10RM and 20RM. We have seen our numbers in the deadlift, snatch and clean sky rocket. Keep on pushing each day in that very short window that you have to work out. The time you dedicate each day is quite literally 1/50th of your entire day. So when you are in that window…push your body. Otherwise, what’s the point?

With that being said this Monday will have a squat in it but…little different. This squat is going to involve a little skill work and coordination. Heaving snatch balance will be slow and calculated. It will build the skill set used for getting comfortable under weight while squatting and moving dynamically.

Jared – FTCF

A. Progressive Model Double Unders

4 Rounds
3 x Heaving Snatch Balance @ 60%, 70%, 75-80%

First set will be 3 at 60%, 3 at 70 and 3 between 75-80%.

The last set will be extremely heavy. Work on receiving the bar to the back. Your set should be unbroken.

2 Hang Power Cleans (135/95 lbs)
4 Thrusters (135/95 lbs)
6 Shoulder to Overhead (135/95 lbs)

2 Hang Power Cleans (95/55 lbs)
4 Thrusters (95/55 lbs)
6 Shoulder to Overhead (95/55 lbs)

2 Hang Power Cleans (65/35 lbs)
4 Thrusters (65/35 lbs)
6 Shoulder to Overhead (65/35 lbs)