Martin Luther King Jr. (January 15, 1929 – April 4, 1968)



3 Position Squat Clean (Top Down) @ 65-75%


10 Pistols
15 Box Jumps


“Nutzilla” For time: (with a partner)

Buy in: 50 clusters (95/65) share a barbell ———-
800m Run
40 OPB- shared
50m Fireman’s carry each person
1250m Run
40 OPB- shared
50m Fireman’s carry each person
1mile Run
40 OPB- shared
50m Fireman’s carry each person

Monday is in the books! 

For Time:
30 Cal Row
10 Push Press (115/75)
2 Minute Rest
20 Cal Row
20 Push Press
2 Minute Rest
10 Cal Row
30 Push Press
Score = Total Time *Excluding Rest

This is what you have to look forward to…


1RM Squat Clean


A) Maximum Effort
1 Minute Calorie Row
– 3 Minute Rest –
1 Minute Burpees
– 3 Minute Rest –
1 Minute Box Jumps (24/20)
– 3 Minute Rest –

X Cal Row
X Burpees
X Box Jumps (24/20)
*Take your # of reps from Calorie Row, Burpees, & Box Jumps from part A and apply to part B. For example, if you got 30 Calories, 25 Burpees, & 25 Box Jumps in part A, part B would read as: AMRAP 23 30 Cal Row 25 Burpees 25 Box Jumps


400m Run
21 KBS (24kg/16kg)
12 Pull Ups


5 Handstand Push Ups
10 Pistols (Alt.)
15 Pull Ups


…And remember to reach out to your coach to start working on those goals YOU ALL KNOW YOU HAVE going into the New Year!!


Round 2 of The Barbell & Bodybuilding Private Group.
Dates: January 7th – March 28th 2020
(Sorry, have to end the class before baby arrives).
Class Time: Tuesday or Wednesday from 6 – 7:30p and Saturday’s from 11:15a-
Who: 10 individuals per group.
First Come, First Serve! 
The class will be broken into two groups. Group 1 & Group 2! Group 1 will have session 1 on Tuesday’s, while Group 2 will have session 2 on Wednesday’s.
BOTH GROUPS will have their second on Saturdays at 11:15a
Price: $650/person
How to sign up:
Please email with the subject line “I WANT IN!”
In this email please include:
•Contact phone number
•Session 1 class preference (Tuesday or Wednesday).
*Please note that by providing your class preference it DOES NOT guarantee that you will be scheduled during that time. I will do my best to accommodate schedules, but will prioritize those who respond first. 
I take pride in the class. I am very happy to have anyone who is willing to show up, be respectful and put in the effort be apart of this cycle. More information will follow (including those picked) at a later date. Please let me know if you any questions in the meantime.
But I better not hear any “I didn’t know about the class” comments this time around. Read the blog post!




A) E2MO2M 16
1 Hang power snatch
1 Hang squat snatch
1 Squat Snatch

100m Pinch Carry
20 (2ct) Russian Twist



15 Rounds on the 3:00
Assault Bike cals (12/8)


  • Closed November 28th/29th for Thanksgiving! 
  • Normal Class Schedule will resume November 30th (8am/9am/10am). 
  • Holiday Party – December 7th @ Belcampo! Starts @ 7pm!

I hope everyone enjoys their Thanksgiving. Here is actual footage of me hunting my first turkey when I was a kid. Enjoy!



4 Rounds on the 5:00
In 2:30 complete:
200m Sprint
12 DB Bench Press (50/35)
and, in time remaining: max effort Push-ups


with a trio
Accumulate as many Cal as possible

Bike/Row/Ski (for cals)
Static hold
Step up/Renegade Rows

Truthfully…this is coach Jamie Silber hijacking coach Nick’s Blog Post!!

Why….? Because my post is about running and Coach Nick likes running as much as I like sand paper underwear!

That said :-), you may have noticed there’s been more Running in this current training cycle.  As one of our simple seven movement patterns, running and lunging are foundational for so many things we do in everyday life….like running and lunging. 

However, this Blog is simply a call to action!  The Run Classes have been going strong:

Thursdays: 7:00AM on the Bluffs – Run technique and interval work.

Sundays: 8:00AM at Westridge Trail Head – Endurance and mental toughness.

Whether you attend the run classes or have been showing up at the Gym, we would love for you to join us at our Target Event: The Santa Monica / Venice Christmas 5K & 10K on December 7th 


For some, it will be a competition, testing for a new PR and it can also be a FUN RUN with your gym mates!


A) Front Squats 5×2 @ 95%


Amrap 3

10 Ground to Over Shoulder with Dball 200m run

Rest 1 min

Amrap 3

10 Front Squats with Dball (front rack carry) 200m row

Rest 1 min

Amrap 3 10 Ground to Over Shoulder with Dball 200m run


6 Power Snatch*

5-10 Bar Dips

AM-Miles-AP 8:
Assault Bike

Tuesday’s Workout – Competition

For Time:
1 Mile Run
20 Power Cleans (185/125)
30 Strict HSPU
40 Cal AB

Wednesday’s Workout – Practice 

For Quality:
30 (2 count) Plank Taps w/Downdog Push Back
30 Pull ups
30 Power snatch
800m Run
20 Push Up
20 Chest to bar
20 OHS
400m Run
10 Bar muscle up/ jumping BMU
10 Snatch
200m Run



By now you’ve heard us coaches talk about ‘Movement and Work Capacity’ multiple times, but are you really paying attention? You should be!

If you’re looking to improve your overall quality of life or fitness level, then you really should learn what it means to have superb movement capacity.

Movement capacity refers to human movement, i.e., the Simple 7

  1. Squat 
  2. Hinge 
  3. Push 
  4. Pull 
  5. Flex/Extend 
  6. Twist/Rotate 
  7. Run 

Stretching Work Out GIF - Find & Share on GIPHY

As humans, we want to be as balanced as possible in the Simple 7 in order to express our full potential. If we lack range of motion (MOBILITY), our work capacity will be limited. 

Don’t be alarmed, as you can improve your movement capacity and mobility every single time you walk into the gym! SHOW UP AND DO THE DAMN THING!!

But here’s the point I’m really trying to make…SCALE TO YOUR MOVEMENT CAPACITY!! The reason being, “workouts are scaled to preserve the intended stimuli despite athlete limitations such as experience, injury, illness or range of motion. A properly scaled workout safely maximizes relative intensity (load, speed, range of motion) to continue developing increased work capacity despite limitations. A long-term goal of scaling is creating the ability to perform workouts “as prescribed.”

What you just read was, you must have PATIENCE young grass hopper. Oh, and ASK A COACH for help! Use your words. We’re all here to help you become the best version of yourself. 


Best Gif What GIF - Find & Share on GIPHY







Tuesday – Mental Toughness

12 Min Sled Push AMMAP (one partner working; other holding Ironman)

(1 min Transition)

12 Min Max Meters Weighted Carry (two different weights–front rack/farmers; one carrying at a time

Wednesday – Practice

A) Progessive Power Snatch E2MO2M 10
4 Power Snatch + 1 Squat Snatch @ Open Bar
@ 50%
@ 60%
@ 70%
@ 80%

B) In 12mins:
1K Row
then, AMRAP:
8 DB Thrusters
8 Pull-Ups

What does it mean when you hear someone talking about their ‘strength ratios?’ It means that they’re interested in being a BAD A$$ MOFO or they simply want to know their ideal strength levels between lifts. Either way, this is important in keeping your body healthyand reducing the risk of injury. Let me explain. 

Popularized by Charles Poliquin, ideal strength ratios are presented as the following:

Reference List: Back Squat

Bench Press: 75% of Back Squat
(Powerlifting) Deadlift: 120% of Back Squat
Strict Press: 45% of Back Squat 

To be clear, I would recommend referring to either your 3RM or 5RM, as your 1RM can vary by quite a bit from day to day. With that said, I’m going to go against my own word and use an 1RM (for this example), from an athlete I know quite well. This athlete has tested the above multiple times and has sufficient amount of data to feel confident in using their 1RM. Thus, being able to compare ideal strength ratios between lifts. 

Reference List: Back Squat – Current 1RM 270 pounds

                       Ideal                                                    Current 1RM                       
Bench Press:  75% of Back Squat                         150 pounds (55% of Back Squat)
(Powerlifting) Deadlift: 120% of Back Squat       330 pounds (122% of Back Squat)
Strict Press: 45% of Back Squat                            100 pounds (37% of Back Squat)

As you can see, this athlete is balanced between their squat and deadlift. Another way to look at it is, this athlete is balanced between their quads & hips/lower back. If this athlete’s deadlift was, let’s say, 270 pounds, then I would have this athlete work on strengthening their hips/lower back to prevent injury down the road. 

Real quick, CONTEXT, this athlete isn’t a ‘powerlifter.’ Their primary exercise is CrossFit. Also, this athlete is a female where most of the time, upper body strength is a primary weakness and needs work. I’m NOT saying females aren’t strong, so back on up!! But, as you can see, her Bench Press and Strict Press could use some work.


Every athlete is different! Your training age, consistency, and even your levers can play a huge role in your percentages. Lifting is a process, that takes time, but is completely worth it. 


Learn what your strength ratios are and become a BAD A$$ MOFO! Your body will thank you!! 




Tuesday’s Workout – Practice


A) EMOM 12:
1 Power Clean + 2 Hang Power Cleans + 2 Jerks

B) 15*12*9*
DB Snatches
200m run*

Wednesday’s Workout – Practice

A) Russian Dips 3 x 8

16 Push Press
16 Pistols
–Rest 2–
6 Box Jumps
12 Burpees


Here’s something helpful for your “Nutrition Game!” from Precision Nutrition. 

  1. Perform regular assessments: Record what you’re eating and how you’re feeling afterwards.
  2. Develop awareness building practices: Be mindful when eating and eventually learn to stop when feeling 80% full.
  3. Record your observations: Write down what you’re eating and see if there are any patterns or themes.
  4. Use reflective journaling: Be critical of your decision making when it comes to eating and exercise. What’s working and/or what’s not working.

If you found this to be helpful, check out http://precision nutrition


Tuesday – Competition

For time: (As a team of 3)
18 Rope Climbs
18,000 Pounds DL
Run 4,000m

Wednesday – Competition

Remember, THE TRUTH!?!?
“The Truth”
2 Rounds on the 5:00 In 90 seconds complete:
20/16 Cals Assault Bike  
Sled Push for MAX METERS
Score = Total Meters