June 2019

Training vs Competing

June 28, 2019

Friday’s Bridgetown CrossFit WOD is a very long AMRAP. Instead of plowing right thru it, take time to pay attention to what it is you are doing. Sure pushing thru quickly will get you sweaty and be a ‘good workout’ but you can do better than that, this is a training session. On the row, pay attention to your cadence, drive with the legs, then body and arms and breath on the recovery back. You should strive for 1:3 Work: Recovery. With the Turkish Get-ups focus on moving well under the weight, arm straight and externally rotated the entire time. Chest to Bar Pull-ups should be completed as strict pull-up for as long as possible before resorting to the kip. Every time we do pull-ups it’s an opportunity to improve your capacity. Don’t try to just ‘get by’ with doing the minimal amount of work, save that for competition, today is about getting better.


The focus of training should be maintaining a high quality of movement while pushing the intensity. The goal here is to be better for tomorrow or the next opportunity to compete. This is the most effective way to train for physical adaptations and improve your overall GPP (General Physical Preparedness). Here you scale hard to perform movements to things that will provide a similar stimulus that will help you get better with the movement you are struggling with.


Competing is when things can get a little sloppy, your technique is sure to break down, but so long as the rep counts, you’re good. Competition is a different mindset than training or practice. You want to see how hard you can push yourself. This comes in the form of a benchmark WOD, actual competition or max-out sessions. Afterwards, you are spent, you gave it your all and need to refuel.


Well, what about those movements that I’m not good at? How do I incorporate them? PRACTICE. Practice is making a conscious effort to perform a movement perfectly each rep. This is what warm-up sets are for! We occasionally program a workout that is “not for time”, this is a great time to practice those challenging skills. Another opportunity is when you are working up to a “heavy” for the day. This is a chance to slow down and focus on skills and technique. It goes without saying, but I’ll say it anyway, practice is something you can do on your own, Sunday’s are a great time for practice.


30 Minute AMRAP
90 Seconds Row
1/1 Turkish Get-up
3 Chest to Bar Pull-ups

Score = Distance Rowed

How knowing what your training for can have a HUGE impact on how your performance: Red Bull Article The Science of Training Intention

More Bridgetown CrossFit WODs with Turkish Get-ups

Got Grip?

June 19, 2019

Today’s Bridgetown CrossFit WOD will challenge the grip and forearms. Work aggressively on the DB Snatch and Hex Bar build up to get the most out of this one. If you are trying to modify and do this at home, use a sumo or wide stance to replace the hex bar. Keep the hips high […]

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Head, Shoulders, Knees and Toes

June 14, 2019

Today’s Bridgetown CrossFit WOD is a great shoulder full body workout. Heavy Floor Presses with Turkish Get-ups for mobility and stability then Kettle Bell Swings for posterior strength. Did we miss anything? Of course the importance of bracing carries thru on all of these movements. Bracing the torso is different than “abs on”. Bracing involves […]

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Push-Up to Row Sandwich

June 12, 2019

Today’s Bridgetown CrossFit WOD includes the much dreaded Dumbbell Thruster. Why it’s dreaded, we’re not sure, as according to Men’s Health, BarBend, it’s one of THE most effective exercises out there. The use of dumbbells in any workout is going to force you to stabilize more than using a barbell would. The independent stimulus will […]

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Home for Summer? College Athletes Train Here

June 10, 2019

Students: home for the Summer? Being a college athlete is great however, summer break can throw a wrench in the progress you’ve been making all year. Don’t let that happen this year. Bridgetown CrossFit and Barbell Club is your place to train and stay on track. The gym is equipped with everything you would find […]

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Can you make it?

June 10, 2019

Today’s Bridgetown CrossFit WOD is designed to push your grip. The workout is 50 chest to bar pull-ups for time, with the catch of a “broken penalty”. Obviously more reps you perform unbroken, the faster your time will be. But as we all learned from Chris Spealer’s 100 Pull-up Quest back in 2009, consecutive pull-ups, […]

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Let it Row

June 7, 2019

Today’s Bridgetown CrossFit WOD is a long one, that doesn’t mean it’s easy! Today’s workout is a max distance row. You don’t want to fade away on this one. Set out with a goal, it could be a 500m split you are trying to hold the whole time or perhaps observe the ratings. In the […]

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Work It Blocks

June 5, 2019

Today’s Bridgetown CrossFit WOD is our version of the CompTrain Conditioning WOD for today “Slap Happy”. We have replaced the jump rope with kettle-bell swings and exchanged the overhead squat with front squats. Why? Well, when it comes to jumping rope have found that kettlebell swings provide the same aerobic stimulus without the large footprint […]

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Max Power Snatch

June 3, 2019

Today’s WOD is one of those “Earned” not given workout. We understand the complexity of the Olympic Lifts here at Bridgetown CrossFit and we expect out CrossFit population to have the competency and proficiency of the moment. This means they are able to perform the movement well underdress either in a high rep workout or […]

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