WOD 08-04-2014


A. Window wipers
3-5 sets of 5

B. Split Squat

C. 8 min AMRAP
– 5 Burpees
– 5 Box Jumps
– 15 Double Unders

Mark’s Monday! April, 7.

Good Afternoon guys and girls!
Today let’s talk about nutrition. Something very important for both our well-being and performance inside and outside of the box!

Paleo. When you start CrossFit you will hear this word pop up frequently. A lot of CrossFitters are following the Paleo Diet. What is the Paleo diet? In a nutshell (no pun intended) the paleo diet is a diet consisting of foods that our ancestors ate in the paleolithic era. In the paleolithic era there were hunter and gatherers, no agriculture existed yet. People ate whatever they came across. Fruit nuts and seeds hanging from trees and plants, vegetables growing from the ground, meat and fish from animals they hunted down and caught.

Paleo Diet Flowchart

The idea is that eating a paleo diet will lead to much less diseases that are frequent in the western civilization nowadays. This includes cutting out those foods of your diet that are more modern agriculture like foods like grains, legumes, potatoes and dairy. Off course when you train multiple times a week doing high intensity workouts like CrossFit you may need a little more fuel. That’s why most CrossFitters (except when they want to lose some weight) are not on a strict paleo diet. You may see them eating some potatoes and having some legumes with each meal. That does not take away the fact that the paleo diet is an excellent place to start your nutrition. Here’s an article written by Loren Cordain, the man behind the Paleo Diet, on CrossFit and Paleo. It’s all about why the paleo diet fits so well into the CrossFit lifestyle.




motivated_people_only (8 van 13)

WOD 05-04-2014


A. Cleans
work up to 80%


B. 8 min Ladder
1-1,2-2,3-3,4-4 etc.
– Wall Balls
– Jumping Pull ups

motivated_people_only (17 van 20)

WOD 04-04-2014

The last “Open” workout of 2014!
It was a battlefield!
Now it’s your chance…


MEN – includes Masters Men up to 54 years old
21-18-15-12-9-6-3 reps for time of:
– Thrusters 43kg
– Burpees

WOMEN – includes Masters Women up to 54 years old
21-18-15-12-9-6-3 reps for time of:
– Thrusters 29kg
– Burpees

motivated_people_only (2 van 3)

WOD 03-04-2014


A. Weighted Pull Ups

B. For time;
Run 400m
– 1 Snatch
– 20 Overhead squats
Run 800m
– 1 Snatch
– 15 Overhead squats
Run 800m
– 1 Snatch
– 10 Overhead squats
Run 400m

WOD 02-04-2014


A. Front lever (minimum of 5%)
10x 5 sec
B. 15 min AMRAP
– 21 Double unders
– 21 Toes 2 Bar
– 15 Double unders
– 15 Burpees
– 9 Double unders
– 9 Chest 2Bar Pull Ups
– 15 Double unders
– 15 Pushup
– 21 Double unders
– 21 Squats

Mark’s Monday! March, 31

Good afternoon guys and girls!!

Time for the second Mark’s Monday blog post. As I said in the first blog post, this will not only be a blog on how awesome CrossFit is. We need to take in the whole picture to come to a conclusion. This week I will try to give you an overview on one of the foundational CrossFit movements. This movement has a lot of discussion going around, and the criticism is to be taken serious. The movement I’m talking about is the Sumo Deadlift High Pull.

Cheers, Mark

The Sumo Deadlift High Pull, an overview.

The Sumo Deadlift High Pull. One of the movements you probably have learned in the on-ramp classes you attended at the beginning of your CrossFit career. A movement that we’ll see now and then in one of the WOD’s. And also a movement that is taught at the CrossFit Level 1 seminar as one of the 9 fundamental movements.

There is a big discussion going on on the SDHP. Actually it’s been around for a couple of years now. There are people (pretty much) that think the SDHP is a dangerous exercise. That you shouldn’t be doing it and that no CrossFit affiliate should be programming it.

Let’s look at the whole story. First the proper execution of the Sumo Deadlift High Pull. Here’s a movie which was taken at a CrossFit Level 1 seminar in which Greg Glassman (the founder of CrossFit) explains the SDHP.


There is a lot more technical component to this movement than you might think. As you always hear us say when explaining this movement: It’s all in the hips. You want an explosive hip-opening to bring the bar up and then your arms can come into play by pulling the last couple of cm’s. It is a technically difficult movement in which you have to learn the concept of opening the hips first before using the arms.

When you see the video you’ll also notice the many faults that are being made with this movement. For example pulling the bar from the ground with the arms or lowering the bar to the ground with a rounded back.

It is for these kind of faults that the criticism on this exercise grew louder and louder. The SDHP, when programmed in workouts, typically is a high repetition movement. It will get you breathing heavy and proper execution of the movement will be more and more difficult. Just like for example the kettlebell swing will also get you breathing heavy when done for more reps in a workout. But somehow you see a lot more injuries arise when doing the SDHP than when doing a KB swing.

What are these injuries? They exactly relate to the two faults that mentioned above. Pulling the bar with the arms from the ground will probably lead to a shoulder injury, because your shoulders are pulling pretty much weight from the ground. Something they are probably not used to. But even when performed correctly the SDHP can potentially result in a shoulder injury because of shoulder impingement. Bluntly put some of your muscles become trapped between some of your bone structures in the shoulder. Pulling something with your elbows up high in the air is not an entirely anatomically sound movement.

Second lowering the bar with a rounded back is, as you probably can see, not good for your back. You see a lot of people taking a rounded-back-dive after the bar on the way down. When executed at higher reps you can see how anyone may be performing the SDHP with these faults.

Then there’s Patrick McCarty. A CrossFit masters athlete who thinks the SDHP is stupid. Not (only) because of the high injury rate but because of the movement itself. He thinks the SDHP should not be a foundational movement that is taught in the CrossFit level 1 seminar.


But what about the value of teaching hip extension/opening to an athlete?’ would be the reaction of pro-minded people. Well, McCarty says, teaching an athlete powerful hip opening can be done much more effectively using the clean or the snatch. Just have the athlete doing a hang clean or hang snatch or pulls. Is there something to say for using the SDHP to teach an athlete powerful hip extension? Not really. You’re not going to use the sumo stance for powerful hip extension any other time. What do we always say to you when performing the clean or the snatch? Feet in power position! They must be underneath the hips because that’s where you have the biggest power development. To widen your stance sumo style then in order to get a powerful hip extension seems ironic to say the least.

So there you have it. The SDHP is a movement that will let your hart race and have you struggling to execute it with a good technique like a lot of the CrossFit movements. But there are a lot of potential faults, even when executed properly. Take a look at the video and the article and decide for yourself.

WOD 31-03-2014


A. Snatch Tech
3 postitions, work up to 80%
Full Snatch/Hang Snatch /High hang Snatch

B. “Annie”
– Double Unders
– Sit-ups