Workout of the Day
Shoulder Press
Find your 1 rep max.

Note“Shoulder Press” is the “Strict” Press.  Press the bar overhead without the assistance of the legs and hips (no dip or jerk).

12 minute AMRAP of:

25 Double Unders
10 T2B
5 Power Clean & Push Jerks 135/95#

Post your scores to the Whiteboard.

Note:  The substitute for 25 double unders is 75 single unders.  Those who are capable of stringing 3 double unders or more WILL perform this workout doing double unders.  Those capable of doing 1-2 double unders are strongly encouraged to mix single unders and double unders ONLY counting the double unders.

Keep a tight core and stable back during the push jerk.  When scaling for the push jerk use approximately 70% of your 1 rep-max.





Misconceptions About The “Catapult” VS “Triple Extension”

In a likely futile effort to move towards an internet in which we can all argue about things that actually matter for the sport of weightlifting, I have outlined here some common misconceptions held by the “catapulters” about the “triple extenders” and vice versa. Having trained and talked with some great coaches and lifters in both camps, I’m confident in saying that I have a fairly thorough idea of what both sides are actually trying to get across.“—Jacob Tsypkin is a CrossFit and weightlifting coach, and the co-owner of CrossFit Monterey and the Monterey Bay Barbell Club in Monterey, CA.  The article was re-posted from Juggernaut Training Systems (


Get Your Girl In The Gym

“I don’t want to lift weights because I don’t want to get bulky or anything.”


“I don’t want to put on any muscle; I just want to tone the muscle I already have.”


“I lifted in high school when I was playing soccer and my legs got HUGE! I swear!”




“If you’re a weight-training fanatic like me, hearing statements like this from women can be very frustrating!  And what makes these statements even worse?  When they come from your significant other.


I have been lifting heavy and helping other women achieve their lifting and physique goals for over 9 years now and the number one question I get from men is,


“How do I get my girlfriend/wife/significant other in the gym and not afraid to lift heavy weights?

As a woman, and specifically, as a woman who has helped persuade hundreds of women to discover their love of heavy iron – and also as a woman who has polled dozens of guys on what tactics they have used successfully and unsuccessfully when trying to get their women in the gym — I want to help answer that question for you.”—-

Molly Galbraith is a strength coach and co-­owner of J&M Strength and Conditioning, a 7,500 square foot private studio gym in Lexington, Kentucky that’s the go-­to gym for professional athletes and the general public alike. 

Molly is also co-founder of the wildly popular Girls Gone Strong group, a movement dedicated to changing the way women train.

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