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5 March 2015



Work to a heavy complex:
1 Power Clean, 1 Hang Squat Clean, 2 Front Squat, 1 Split Jerk

3 March 2015


L hold/sit

Strength Team series WOD
Male/Female pair completes: Both work opposite of each other at same time
30 thrusters (M) 30 pull-ups (F)
30 thrusters (F) 30 pull-ups (M)
20 thrusters (M) 20 pull-ups (F)
20 thrusters (F) 20 pull-ups (M)
10 thrusters (M) 10 pull-ups (F)
10 thrusters (F) 10 pull-ups (M)

On Ramp: scaled
L1: 65/45# and jumping pull ups
L2/3: 95/65#

2 March 2015

For time-if you fail, restart set
On Ramp: 5 mins to find max set of single unders or jumps to target
L1: 4 x 20-40 single unders
L2: 4×40 Unbroken D/Us
L3: 4×20 Unbroken D/Us

7×3 Sumo-Deadlift, Climbing

**photo compliments of Sandi B Photography** http://www.sandibphotography.com/paxpaddleboard/h28d7f9fd…

Ryan Hedges

This week we want to recognize a great all around athlete and teammate to many at CrossFit PAX. Ryan Hedges, CrossFit PAX Athlete of the Week, has been coachable and focused from his first day at the Bunker back in February 2013. Ryan asks great questions and is one of our most consistent members, having checked in nearly 250 times in two years. Ryan has steadily progressed in every area of his athleticism, and has learned (sometimes the hard way) why we stress MECHANICS FIRST and steady progression over the numbers on the white board, and why mobility, yoga, and pilates as well as frequent skill work/instruction are an important part of the program. Everything we do here takes time. It takes time to build skills and strength. It takes time to improve range of motion and undo what is often a lifetime of movement dysfunction. Ryan has been patient and has seen some really impressive results. He sets a great example with a positive attitude and willingness to push his limits. He sets goals but also enjoys the process of getting there. We really appreciate this guy, and are so glad to have him as part of team PAX.

Ryan has taken some time to tell us about his journey and progress and has some good advice regarding how to treat the discomforts and injuries that can surface with tough training. We all know the “criticisms” of CrossFit, often coming from those who are misinformed or have never stepped foot in a box, and that injuries come with any sport and exercise routine. However, what Ryan stresses here is well informed and well stated. He has learned to read his body and know his limits, and he has seen how mobility and flexibility are ESSENTIAL to proper form and technique. He has learned to use the many resources available to him at CrossFit PAX to help him continue to progress and work through anything life throws his way. The process can’t be rushed, and there are absolutely things we can all do to make it smoother and safer. There is no race here folks, it is a lifetime journey to be a better YOU every day through SMART and EFFECTIVE training.  Thank you, Ryan, for your words of wisdom and for setting a great example as an athlete in your consistency both at the Bunker and out. From Ryan…

Why did you start?

I had been athletic most of my life and played a variety of sports growing up.  In the past few years before I joined Crossfit PAX (CFP), I would lift weights three to four times a week and in the summer I would play six to ten hours of tennis per week and compete in local leagues.  Although I considered myself in good shape, I was having escalating issues with motivation and progress.

I would experience days where I simply had no energy after a long day at work to go to the gym, and if I did go, I would sometimes quit after a few minutes.  On top of that, when I did have good workout days, I felt that I was making no progress and trapped in this circle of the same exercises at the same weights – incredibly monotonous.

What was it like starting out at CF PAX?

I joined CFP in February of 2013 as sort of a New Years Resolution to try something new.  Those were the days when the rig was in the center and classes were between five and ten people!  I really did not know much about what Crossfit was, except that they really did not use machines.  A friend and I went through a private fundamentals class with Coach Darren for a few days.  I honestly thought that I would jump right in and be able to perform most of what was thrown at me with decent performance, except of course for the more skillful moves.  Coach Darren immediately crushed that thought by simply having me lunge across the gym and back.  I was amazed and angered by how winded and sore I was by such a simple movement!

I began going to classes regularly and loved the fact that as long as I made it through that door, I would get a great workout!  This was an aspect of CrossFit that excited me.  My goals were simple in the early days and revolved around just learning the basic movements, techniques, and “surviving” WODs.  I quickly learned that there was a wealth of knowledge out there, and that I had barely scratched the surface of how to be in shape and the technique to get there, despite how much I thought I knew.  As I started to learn about lifting safely, I was actually really surprised that I had never injured myself before, especially squatting!

How has your diet changed? What does your current diet look like? What foods do you rely on most?

I honestly did not have much of a diet when I started!  My diet was a mixed bag – I ate fruits, vegetables and lots of meat, but I still enjoyed junk food more than occasionally.  I decided to participate in the most recent CFP Paleo/Zone challenge.  Doing this challenge has really changed so many of my assumptions about what I need in my diet!  For the longest time my steaks needed to be at least 12oz minimum and I would have four or five spoonfuls of peanut butter if I just wanted a quick snack – way too much!  At the time of writing this I have three days left in the forty-day challenge and have lost between 8 and 12 pounds and am still performing quite well.

What have you accomplished and what are you the most proud of?

Within the past year, I improved my lifting technique significantly and improved my engine from non-existent to mediocre (although I will still sweat the same amount ;-).  I finally got double unders as a result of the first event in the 2014 Crossfit Open.  Going into that event (my first Crossfit Open ever) I had probably only strung two DUs together  on a few occasions.  Making me struggle through that event eventually helped me to finally master DUs – sometimes overt failure is a great tool for learning.  I think my max unbroken DUs today is 50 to 60.  My other significant advancement in the last year has been Olympic lifting.  Through studying, understanding, and practicing Olympic lifting, my clean shot up from a scary 165 lbs, to being able to hit 225 lbs. most days.  In the next year, I really want to try to focus on strength – specifically squat strength in pursuit of, well, just about a better everything, and pull-up strength in pursuit of my first muscle up.  Yeah… still working on that – I think that since the day I started performing kipping pullups, I really have lost sight of pure strict pull-up strength.

What is your advice for your fellow athletes or the new members?

Some advice that I would like to share about my CrossFit journey is how I have managed injuries.  Over the past two years I have had a variety of injuries that span different levels of severity.  I would just like to share a few bits that will probably affect many other athletes.

Hands – Take care of your hands – there only a few exercises that do not involve your hands.  If you’re just starting out, you’re in for some rough tears, but eventually you will develop some thick skin.  I use a callus remover to shave down my hands to avoid pain and tearing.

Joints – I’ve been lucky to have pretty good joint health, but had a few minor knee injuries and a moderate shoulder injury.  If you have ever had a joint injury, you realize just how debilitating they can be – preserve your joints at all costs!  Lately I started wearing knee sleeves to help support and protect my knees.  They keep the joint warm and loose, support proper joint movement, and really give me a lot of confidence that I’m not going to break my leg in half during heavy lifts.  If you watch Game-level athletes, many also wear them.

Back – My only real serious injury has been one to my lower back, partially brought on due to my lack of mindfulness to form and partially brought on due to lack of flexibility.  On mindfulness to form – progressing your lifts requires constant revision of basic movements.  Similar to any discipline, only by mastering the fundamentals can we progress to more advanced levels.  Improvements in one of aspect of your movements may lead to oversight of other aspects.  Do not think that because you can do an air squat means that you never need to go back and practice it – much of your success at Olympic lifting (for instance) will be directly attributable to your ability to perfect your squat movement. 

On flexibility – I see this as the next biggest enabler to success after nutrition, and almost a pre-requisite to class!  Having adequate flexibility will allow you to perform the movements with proper form (overhead squat, for instance) and, more importantly, keep you injury free.  When I injured my back, my lifts and performance were progressing so well, that I never found a need to stretch and put my back in some poor positions during squats, cleans, and wall balls.  Prevention is the obvious cure to my problem, and part of that prevention is to stretch and do yoga.  I’ve only done two yoga classes and one pilates class, but the benefits of each are obvious at the end of class.

I look forward to another year at the bunker and a fun Open!


Ryan,  we are pretty pumped to see how the Open goes for you and everyone here and are really proud of the progress you’ve made in mechstrength, skills, . Your advice is excellent and we hope all will continue to take this on board by doing their mobility homework, coming early and staying late to make sure they are treating their body well, and not rushing the progress… and, by taking advantage of all of the resources at CrossFit PAX- Sandi our physical therapist, and our great yoga and pilates instructors! You have learned a lot and progressed quite a bit, but as always, the best is yet to come!

2 comments (Add your own)

Frank Willis wrote:
Thanks to Ryan for some fantastic advice!! I’m at the same point he was going into the open (with respect to DUs) and am working with Sandi to get my right shoulder to move so I can correctly perform all of the overhead lifts. My shoulder injuries and surgeries, and even my diet, were from doing exactly what he said he did before CrossFit. I am eating a lot better and working hard to make my shoulder move correctly after years of abuse and neglect. I sure would have changed my routine if I’d known about CrossFit back then!!!

Ryan’s advice is really encouraging advice for someone like me who does still get discouraged because of the limits I currently have in my lifting mechanics. Rome wasn’t built in a day, and a good CrossFitter, especially one who is my age (mid 40s), isn’t either!! I think a lot of people who are CrossFitters are like me and expect too much too soon. My one year mark in CrossFit will not be until mid May of this year.

Thanks Ryan!!!

24 February 2015


5 Pullups
10 Squat snatch L3/2)75/55 L1)45/35
15 Wallballs

Toes to Bar Progressions and Sets

26 February 2015



2 RFT:

20 Air Squats

200m Row

20 Burpees

200m Row

20 Jumping Lunges

200m Row

20 Push ups

200m Row

25 February 2015


For time
15 Hang Power cleans
15 BS from floor
15 Hand release pushups
5 rope Climbs

On Ramp: substitute 25 total ring rows for 5 rope climbs
L1: scaled
L2: 135/85
L3: 185/115

23 February 2015



Hollow Holds/Rocks

Handstand/HSPU Skill and Strength


8×1 Climbing, From the Rack

1 Push Press

1 Push Jerk

1 Split Jerk