The time has arrived. My month to program for the masses at LAX CrossFit.

Don’t be scared. You know I have a method to my madness. 

Now you don’t have to wonder what it’s going to be like each day of the week. My goal for programming was simple. It’s getting into the holiday season, some of you will have a party or two, have a kids school event to show up at, or have family in town. 

95% of the workouts were programmed in this position :)

95% of the workouts were programmed in this position 🙂

Strength-wise, it would be hard to keep up with all your gainz for 2015. Conditioning… with all those pumpkin pies, egg nog, and carbs you will be consuming, I wanted you to feel like you just had to get that one workout in for the week to make you feel like you accomplished something. 

Most of you do know my background: Olympic lifting, strength coach, Legendary Competitor Head Judge and National Pro Grid League referee (or GRID as we call it in the biz). 

Introducing you to the world of functional fitness competitions has been on my mind for a long time. Now it’s here.


Past competition workouts from the Legendary Competitor events. From NLI’s to Master competitions to Teen competitions. This way you can get a feel for what we program into those day long events. On those days, there will usually be no strength component to the WOD. It will be MET-CON focused. Typically a 5-7 minute workout followed by another one which is slightly longer. Competition days are long. 2 workouts spread through the day with  a floater workout that you find time to sign up for. Every Monday night’s blog post I’ll have more background on what to expect, information from the event, and past results.


GRID Days. These will be taken from specific matches such as Mckinley or Pikes Peak. These will all be geared for partners. Strategizing is key here. The races that are being used are the “Echo” race and the “Triad” race. I’ll go into more detail on the Thursday blog post about GRID and the workouts to be expecting.

The other days of the week? Well, we still want you to have sweaty palms and feel nervous every night as you eagerly await the SugarWOD post or the daily blog post. But you better check the website if you are more curious what to expect each day. I may post a nugget to see if you were paying attention.


Workout of the Day 11/2/2015 – Monday


Squat Snatch 6 x 1

Warm-up extensively to heavy weight ~85% 1RM.

3 Rounds:
10 Snatches (135#/95#)
3 Muscle-Ups
40 Double Unders

CrossFit 101

Front Squat 7 x 5

12 Air Squats
10 Sit-Ups
8 Burpees