hand release push up

18 May 2019 - WOD


Competition Class

A) Partner Workout

In teams of 2, complete for time:
30 Muscle-ups
75 Handstand Push-ups
5km Run

* Rx+, wear a weight vest
* One person working at a time, pull-ups and push-ups can be split as needed
* The 5km must be split into intervals of 400m or 200m

Gymnastics Strength & Skill

A) Flexibility

3 Sets of:
20 PVC shoulder pass throughs
3-5 Skin the cat w/ 5 second hold

B) Strength

10 Push-up w/ rock forward (Planche Progression)
10 Tuck-up to inverted hang
20 Lunge with arms overhead

C) Strength

3 Sets of:
5-10 Chin up w/ Pike leg raise
10 Rock to headstand + Handstand Push Up


A) Partner Workout

In teams of 2, complete "Severin", for time:
50 Strict pull-ups
100 Hand release push-ups
5km Run

* Rx+, wear a weight vest
* One person working at a time, pull-ups and push-ups can be split as needed
* The 5km must be split into intervals of 400m or 200m

04 Feb 2019 - Meet the Legends: Mike Trudeau

The UK has been blessed with a number of exports from Canada… there’s the music (Nickelback, Drake, Carly Rae Jepsen), there’s the food (maple syrup, poutine, peanut butter), and last, but certainly not least, there’s Mike Trudeau, who first graced our gym floor in July 2015.

One thing we know about Mike is that he is not loud. He’s the last one you’d expect to primal scream during a lift, to run around the box shouting in celebration after a PB workout, or to be in your face, yelling at you to go faster on the rower. On the flip side, you do know that he’ll be the first one to come up to you and congratulate you after a workout, or to ask you how your day was as you’re standing around waiting for class to start.

We have had such a blast getting to know Mike these past years, working with him and watching him go from strength to strength. And we also love knowing that, after the Thriller Throwdown, he is giving Coach David a run for his money in the “Who Wore the Black Tights Best” competition!

So now, it’s time to put your hat on backwards, pull up your stance socks and get ready to read more about the co-Captain of Team Canada, Mike Trudeau!

What do you do for a living? Portfolio Manager for an Investment Management company

How long have you been doing CrossFit, and what is your favourite thing about it? Just over 3 years. My favourite thing about CrossFit is the variety of physical tests.

What is your biggest achievement since starting CrossFit? The change in my mindset about incorporating physical exercise into my daily routine and working out consistently.

What are your present training goals? To train 4 days/week

What's the biggest pearl of wisdom you could offer to other CrossFitter's, or those thinking about starting? Show up, train consistently, with intensity (but listen to your body) and the results will come

What's the stupidest thing you have done as a dare? Prank call the police!

If you could do one job the rest of your life (and money was no issue) what would you do and why? Professional golfer, because I love playing and I would get to travel the world (win-win)

What is your favourite sports movie? Remember the Titans (obviously!)


A) Gymnastic Skill: Handstand push-ups & Handstand walking

B) Conditioning
”CrossFit Open 18.4”
For time (9 minute cap):
21 Deadlifts (102.5/ 70 kg)
21 Handstand Push-ups
15 Deadlifts
15 Handstand Push-ups
9 Deadlifts
9 Handstand Push-ups
21 Deadlifts (147.5/92.5 kg)
Handstand Walk, 50 ft
15 Deadlifts
Handstand Walk, 50 ft
9 Deadlifts
Handstand Walk, 50 ft

Scaled Division:
Weight 1 (60 / 42.5 kg)
Weight 2 (82.5 / 60 kg)
Handstand push-ups = Hand release push-ups
Handstand walk = Bear crawl

08 Jan 2019 - Your Daily Breath Practice

We have discussed the importance of nasal breathing in various blogs (Part 1, Part 2, Part 3) and Coach Phil's Programming Talk (The Main Show, The Summary), so we won't flog a dead horse….but it is important, so if you haven’t read these blogs, or watched the programming talk, make sure you do so!

For many of us, mouth breathing is a habit, caused by factors such as poor posture, and high (chronic) stress work and life environments.

To begin to reverse this and to take full advantage of our current (and future) training cycles, we recommend a daily breathing practice.

What a formal breath practice or protocol looks like (out of the many, many options) doesn’t matter. What matters is that you put something in place that you can do daily, and slowly turn into a habit. Whether it is morning or evening, before or after training, between the office and home, doesn’t matter.

It matters that you do it.

Your daily breath practice doesn’t have to be complex or long, just do something. This will give you insight and awareness into how practices or protocols affect you, and also begin to develop your breathing capacity to aid in your overall health and your performance in training.

We recommend 5-10 minutes of breathing practice, 1-3 times everyday.

Our first step should be to bring awareness to how we are breathing. Are we breathing through the mouth or the nose, are we chest breathing or using our diaphragm, do we have short, shallow breaths or a long slow respiration rate? Most importantly, how does how we breathe (and how we change our breathing mechanics) influence our state and how we feel? As we know, how you breathe has a huge influence on our central nervous system.

Below are three examples of daily breathing practice you can implement, starting with the most basic and easiest to implement, as well as some more advanced methods.

Remember, what is important in the beginning is that you bring awareness to how you are breathing, how that makes you feels and how it affects your state.

Awareness Breathing

When you wake up, take 5-10 minutes to sit and focus on your breath. Make a mental note of:

How are you feeling physically today?

How are you feeling mentally?

Are you feeling stressed or at ease, tense or relaxed?

Are you taking short, shallow breaths or long slow breaths?

Don't worry about what is 'right' and 'wrong', just be aware of your present state.

During this time, focus on having a slow rate of respiration (think 4-5 seconds inhale, 4-5 second exhale), long slow breaths in through the nose and long slow breaths out through the nose. During the 5-10 minutes of awareness breathing, how do your answers to the questions above change, if at all?

Cadence Breathing (1121)

This is very much like tempo training, with a prescribed time (in seconds) for each stage of your breathing (inhale, hold, exhale, hold). This particular cadence is a good “warm-up” for the respiratory system and can be mildly up-regulating and mentally stimulating, a great method for morning practice!

In the 1121 cadence, the numbers given are the multipliers. For example, if I was using 5 seconds, my cadence would be 5-5-10-5. If I was using 10 seconds, my cadence would be 10-10-20-10.

A good starting point is 5 seconds: 5 second inhale + 5 second hold + 10 second exhale + 5 second hold

Repeat this breathing cadence for 5-10 minutes, 1-3 times every day. Once this becomes comfortable increase your multiplier to 6 seconds (6-6-12-6), and continue in this fashion as your breathing mechanics improve.

Box Breathing Protocol

This is a technique that takes a method called superventilation (see here) and mixes it with taking slow, deep breaths. It can heighten performance and concentration while also being a powerful stress reliever.

Perform 3-5 total rounds, where one round is:

5 x

Inhale for X seconds

Exhale for X seconds


20 Super ventilation breaths (full nasal inhale, partial nasal exhale)

After the last breath, perform a full exhale and hold for as long as possible

* In round 2, increase your inhale and exhale by 1 second (and increase again in round 3)
*Perform 25 Superventilation breaths (30 breaths in round 3)
*Try to increase your exhale breath hold each round

For example, one total session may be:

5 x 5 seconds inhale + 5 second exhale


20 Super ventilation breaths + max exhale breath hold

5 x 6 seconds inhale + 6 second exhale


25 Super ventilation breaths + max exhale breath hold

5 x 7 seconds inhale + 7 second exhale


30 Super ventilation breaths + max exhale breath hold

If you finish the whole breathing practice with no real issues, the next time you practice this, add 1 second to your starting inhale/exhale time.

A daily breath practice is a must for anyone seeking to improve their overall health and those wanting to maximise their performance.

When you first begin your journey into the art of breath, do not worry about what method you should be using, it's more important to become aware of how your breath affects your state and to build the habit of a daily breathing practice.

You wanted it, you got it!


A) Conditioning

”CrossFit Open 16.4 - RX”
As many reps as possible in 13 mins of:
55 Deadlifts (102.5/70 kg)
55 Wall balls (9/6 kg)
55 Calorie row
55 Handstand Push-ups

“CrossFit Open 16.4 - Scaled”
55 Deadlifts (60 / 42.5 kg)
55 Wall balls (9/6 kg)
55 Calorie row
55 Hand Release Push-ups

03 Dec 2016 – Open on Saturdays



CrossFit Open 16.4

Rx Division
As many reps as possible in 13 minutes of:
55 Deadlifts (102/70 kg)
55 Wall balls (9/6 kg)
55 Calorie row
55 Handstand Push-ups

Scaled Division
As many reps as possible in 13 mins of:
55 Deadlifts (60/42.5 kg)
55 Wall Balls (9/6 kg)
55 Calorie row
55 Hand release push-up