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So proud of my girls on Team NorCal Progenex for taking 2nd Overall at Wodapalooza…only to be edged out my the OTHER Progenex Team, Dark Horse.  They all did fantastic!


Headed back to San Jose tomorrow.


Vivendi Lab. Week 13. Tuesday.


Front Squat



Push Press



100 Dumbbell Snatches for Time:



Jason used 100# and went like 8 Min

Miranda 60# and went 7 Min.


Tabata Ring Lock Out Hold


4 Responses to “Woda 4”

  1. Chris H

    Front Squat
    Push Press

    100 Db Snatch 70lbs

    Legs felt fatigued from yesterdays snatch, lunge an wb shots. Wanted to front squat more but 225/235 felt uncomfortably heavy today.

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Monday Monster Mash.


Wow.  This one could be super decieving…but remember on workouts like the last one…light means no reason to stop!  Have fun with this one everybody!


Vivendi Lab. Week 13. Monday.


Still in MIami….see workout above.




For the snatches, this should be a weight you could do in sets of 3-5, however I recommend fast singles to save your grip for the rope cimbs.


Use same weight for lunge as you did for snatches.

If you can’t hand stand walk, try shoulder taps against the walll.


On final one…go for it!

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Been getting some great sessions in with this guy the past few days. Posting from my phone so I apologize if this is not the prettiest post.


Vivendi Lab. Week 12. Sunday.


30 Strict Muscle Ups For Time


5 Rounds

2 min window:

20/15 cal Assault Bike

Max Squat Cleans 225/156

Rest 1 min between rounds


One Response to “WZA Progenex Warm Up”

  1. Nick

    Nothing quite like doing 30 strict muscle ups with rings suspended from a tree branch in 30 degree “winters mix” that’s more of a really damn cold rain. Sunday Funday.

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Kevni Ogar.

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So amazing to see the adaptive athletes throw down at Wodapalooza tonight.  They displayed true heart and determination as well as a physical capacity you couldn’t imagine.


Some more wods from Wodapalooza…


Vivendi Lab. Week 12. Saturday.


For TIme:

100 Meter Shuttle Run (50 down, 50 back)

100 Double Unders

100 Meter Shuttle Run


Rest 5 Min




Rest 10 Min


For Time:

40 Toes to Bar

30 Calorie Row

20 Overhead Walking Lunge Steps 170/120

One Response to “WODA 3”

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Brennan Fjord.

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A few more fun WODs from Wodapalooza.  Make sure to check it out!  Workouts start today at Noon EST.


Watch them at


Vivendi Lab.  Week 12. Friday.


For Time:

60 Second L Sit Hold (accumulate if not unbroken)

45 Wall Ball Shots 20/14 to 11 feet

300 Meter Swim OR 800 Meter Run

45 Wall Ball Shots

60 Second L Sit Hold



For Time:

3 Hang Cleans 265/175

3 Front Squats 265/175

3 Jerks 265/175

2 Hang Cleans 285/185

2 Front Squats 285/185

2 Jerks 285/185

1 Hang Clean 305/195

1 Front Squat 305/195

1 Jerk 305/195





If you can’t hold the L for 10 seconds or more, try one leg out and one leg tucked or both knees tucked.


For the weights for the second workout, choose a weight that is close, but LESS than your 1 RM Clean and Jerk and subtract 20 and 40 lbs for the other 2 sets.






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Wodapalooza is THIS weekend!!

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Close to 30 Progenex Athletes will competing as individuals and on teams at Wodapalooza this weekend in Miami!  Thought it would be fun to share some of the workouts with you all to try.  To follow the action, make sure to check out and watch the event live!


Vivendi Lab. Week 12. Thursday.


3 Rounds for Time:

21 Chest to Bar Pull Ups

15 Strict Handstand Push Ups

9 Squat Snatch 155/105


For Time:

50 Calorie Assault Bike

(ALL OUT!!!)


Rest 5 Min


For Time:

50 Calorie Assault Bike





Scale chest to bar and strict handstand push up to regular pull ups and kipping if you need to to do these movements in 3-4 sets or LESS ideally.  If that is not possible, scale to a band and pike on the box.

For the Snatch choose a weight that you will be able to do unbroken or in 2-3 sets max.

You may sub 50 calorie row for assault bike…or Airdyne as well.




2 Responses to “WODA 1”

  1. Justin

    Not sure if you have answered this somewhere else before or not, but is it possible to set this up to get daily email posts of the blog. Thanks

  2. Kyle

    Don’t have an assault bike did the 50 cal on a rower, absolutely crushed me!! Love it!

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This crew…

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These 3 dudes are competing this weekend in Wodapalooza…keep your eye out for them if you are watching!  Also, cheer loud for Jen, Molly and (standing in for myself) Stacie Tovar (hello…upgrade!).  Headed down to Miami tomorrow and will be posting some of the workouts I end up doing with Jason as well as some of the events from the actual competition for you all to try out.


Keep track of what is going on at


Vivendi Lab.  Week 12. Wednesday.


Rest or Make Up

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Today’s programming from Garret Fisher.

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Garret may have moved to Miami to coach big time rapper, Rick Ross, but don’t think he hasn’t still been working.  We keep in touch with Garret, and I still love stealing workouts from him.  Make sure to show some love as he competes in Wodapalooza this weekend.




Vivendi Lab. Week 12. Tuesday.


Hang Power Snatch



Power Snatch



Hang Squat Snatch




Double KB Thrusters 53s/35s

Double Unders (double reps…20-18-16…)

Toes to Bar



3 Rounds

30 GHD Sit Ups

1 Min Plank Hold





When you see 1s you know that is meant to be heavy.  BUT…this sequence is also supposed to help you improve technique as you go through it.  Start manageable with each one and add as you go.


For the workout, play around with the kbs beforehand.  This is pretty manageable, but kbs are awkward.  Scale the weight if you need to.


If you don’t have double unders…you know what I am going to say.  Count attempts and lower the number.  Don’t do double reps.  An attempt is an ATTEMPT though.  TRY to get them.  


If you can’t get your toes all the way to the bar, you may do a knee up.


If you are new to the GHD, scale to 15 Reps of sit ups per round.

2 Responses to “Hieroglyphic”

    • Miranda Oldroyd

      You can use dumbbells or switch to a barbell. If you do barbell use 135. I know the weight isn’t exactly the same but it is easier to manage so makes sense to go a bit heavier.

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This week’s Mash looks very simple, Pat would say it’s elegant.  I would say, when that is the case…it’s probably going to suck much worse than you think.


I went on a pretty good rant last week about shortening the rest…DON’T do that.  If you are just ready to go after 2 min rest…you probably should have gone harder.  Anyone can “jog” through a CrossFit workout.  It’s still a good workout, but if you really want to maximize your results you need to maximize intensity.  The built in rest will allow you to do that.


Vivendi Lab. Week 12. Monday.


Monday Monster Mash


4 Rounds for Time

Run 400 Meters

10 Muscle Ups


Rest 10 Min


3 Rounds for Time

15 Bar Facing Burpees

12 Deadlift 155/105

9 Hang Power Clean

6 Shoulder to Overhead


Rest 10 Min


For time:

100 Double Unders

75 Wall Ball Shots 20/14

50 Pull Ups

25 Back Squats 225/155





For workout 1, if you are new to muscle ups scale to a number that you can complete fresh in 2-3 sets or less.  This might mean you are doing only 3-5 muscle ups.  That is ok.  If you don’t have muscle ups do jumping muscle ups or muscle up transition + ring dip.


Part 2 for the most part is pretty manageable.  Use a weight that you think you MIGHT be able to do unbroken fresh.  This workout should not take more than 10 Min.


If you are bad at doubles, you may count attempts and successful reps.  If you don’t have them at all…same thing but lower the number to 50.

I would advise to scale pull ups to using the band or ring rows for this one since there is a lot of leg in this workout and jumpers might lower intensity on the rest of it.

Use a weight on the back squat that you think you can get this done in 1-2 or 3 sets.




One Response to “DT Mash”

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Mason Alderman.

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It’s Sunday… the NFL Playoffs are on and it’s a New Year…let’s lift heavy stuff.


You can kinda superset these lifts or do them each straight through one at a time.  Shooters choice.  Just make sure you are resting long enough that you can go heavy, and going heavy enough that you need the rest…..see how that works?


Vivendi Lab.  Week 11. Sunday.


Back Squat

10 x 3


Bent Over Row

5 x 3


Weighted Pull Up

Find 3 Rep Max then do

5 x 3 at 80% of that


30 Hip and Back Extensions

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