Blog Search

Advice & Warm-Ups for 17.1

By: 0

The WOD for 17.1 is a for time style workout, meaning you want to go as fast as possible!

10 dumbell snatches 15 burpee box jump
20 dumbell snatches 15 burpee box jump
30 dumbell snatches 15 burpee box jump
40 dumbell snatches 15 burpee box jump
50 dumbell snatches 15 burpee box jump

Men: 50lbs / Women: 35lbs                                      20 minute time cap


Coach Mike’s Strategies For 17.1:

There are a few key things to keep in mind on a workout like this.

1.  Set A Good Pace
If you fly out of the gate on this workout and speed through the first round like a mad man, you’re going to gas out quickly, and most likely run out of time to finish all of the work.  Slow and steady will win the race on this one.  For a workout like this, you should be able to maintain a nice consistent pace all the way through.

2:  Don’t Stop Moving, Especially On The Burpees 
Burpees are body weight movements, which means you should be able to keep moving and push past the pain.  Remember, pain is weakness leaving the body!  For the dumbbell snatches, there is no reason why you should stand up without a dumbbell in your hand because you have to alternate between your arms.   If you’ve set a good pace, then there shouldn’t be any significant breaks in this workout.

3:  Use Your Legs!
In a dumbbell snatch, your arm should only be functioning as a cord that is keeping the dumbbell from hitting the ceiling.  All of the power that’s driving the dumbbell upward should be coming first from your legs, and then from your hips opening.  These are not strict presses!  If your arm is overly fatigued early on, then odds are you’re using your arms instead of your legs to drive that weight up. 

4:  Focus On The Set You’re In
150 dumbbell snatches sounds like a ridiculous amount.  Don’t focus on the total you’ll be doing, but instead break up the total reps into digestible pieces, and keep your mind set on the block of reps you’re currently working on.  Your judge will be counting for you, so don’t worry about the total amount.  So for instance, on the last set of  snatches, don’t start out thinking “Agh! 50 more!”  Instead, tell yourself “ok, this is just 5 sets of 10, which is really only 5 total per arm!”  In your mind, keep the work to bite sized amounts and you won’t feel overwhelmed or intimidated. 

5:  Don’t Get Sloppy On The Box Jumps
For most people, this is going to be nearly 20 minutes of continuous work.  This means you will be battling both mental and physical fatigue.  When it comes to the box jumps, don’t forget to focus!  Deliberately jump with purpose and focus each time using your arms for momentum and concentrating on bringing your knees up.  You don’t want to miss  because you’re not paying close attention and end up crashing into the box.  This is something that can happen easily on box jumps, so be aware, and when it’s time for the jump keep your focus on swinging your arms and raising your knees up, and you’ll do great!


Warm-Up Tips From PureWOD & The Movement Fix

The guys at pureWOD and The Movement Fix have come up with a great 5-10 minute warm-up for 17.1 that should get you good and ready!  No sense in reinventing the wheel here, so check out their tips and  instructional video for warming-up.  I’ve given it a review, and it looks good to me!

In addition to the warm-ups described below, it’s always a good idea to warm-up and mobilize with the Cross Over Symmetry System and a PVC bar.

So for a structured warm-up, perform the following sequence for about 5-10 minutes or until you are warmed up!

1:  20 Single or Double Unders
The single under will help to prepare the lower leg muscles, ankles, and feet for the demands of jumping. It is a great movement to include in high reps to elevate the heart rate and prepare the tissues around your ankles for the demands placed upon them during jumping exercises.

2:  10 Straight Leg Raises
The active straight leg raise drill prepares the hip and posterior chain to go into flexion, which is useful for any lift where you are bending forward (deadlift, clean, swing etc.). As the name suggests, it is active, making it more powerful than passively stretching the hamstrings. That is why we prefer it during a warm up sequence before lifts. Make sure to keep your core engaged and get all the motion at your hip joint and not in your low back. These reps should be done slow and controlled, not ballistically

3:  10 Down Dogs
The push up to downward dog helps to prepare your shoulder joints and musculature to get into end range flexion as well as gets the muscles warmed up in a pressing and overhead pressing pattern. This movement is very active. You should think about controlling it muscularly throughout the entire movement. When you are in the downward dog position, think about pushing your body away from the ground to get additional shoulder blade motion.

4:  2 Dumbell Snatches
Focus entirely on your movement here. Don’t worry about anything else. Perfect practice makes perfect. Execute the movements ideally here and increase weight in the rounds every time.

Making the most of your time at CrossFit Dark Horse.

By: 0

Trust us. We understand busy schedules. In fact, many of the members we have here at CrossFit Dark Horse initially joined because they needed a more efficient workout that didn’t require them to be in the gym for hours at a time.

That’s why we’ve put together this list of ways you can make your time at the box as productive and fulfilling as possible.



While you generally enjoy coming into the box, there are some days when maybe overtime at work, school papers, family issues and other nasty things can really get you in the mood to skip the WOD “just because.”

A good way to deter the “just because” excuse is to get into the habit of coming in at the same time on the same days. Once you’ve created this habit, it becomes automatic. You’ll find yourself going to the box without any force involved regardless of the plants who could probably use watering (or any other strange excuse you give yourself.)

Bottom line: A schedule keeps you consistent, and consistency is the key to forming healthy habits.


If you’re serious about hitting your fitness goal, it’s critical to track your progress. And we don’t mean stepping on the scale every morning and completely freaking out at any increase in weight.

Muscle weighs more than fat, so if you’re doing it right you’ll be gaining lean muscle while you’re losing fat which doesn’t always result in seeing a lower number on the scale.

Throw out that scale and buy a notebook. Keeping track of your workouts and progress will help you train with a purpose. If you did 5 back squats at 135 a few months ago, and that sequence has come up again, well now you’ll know what number to shoot higher than.

Bottom line: Knowing what you did yesterday will help you be better today.


Many of us get into the habit of coming in on-time and leaving on-time. That’s by no means a bad habit. But to make the most of your workout, the best thing you can do is put in a little extra time before and after class.

We know, working out before working out sounds like advice from a crazy person, but it’s really the key to taking your fitness to the next level.

It’s no news to say that putting in some extra credit will turn you into a better athlete, but when you do it with other athletes that like to go above and beyond outside of class times, you’re fostering some really positive relationships. That’s when the true awesomeness happens.

Bottom line: To get the most out of your training session, put in some extra work both physically and socially


It’s ok to admit that you feel a little intimidated to ask for help at the box. But don’t be! Even those big, huge, grunting, bearded guys were new once. Everyone has been in the same spot and there’s absolutely no shame in needing some extra help to understand a movement. In fact, that’s the sign of a smart athlete who’s on their way to big things.

Bottom line: There’s no such thing as a stupid question. Except for maybe, “Can I pee before you start the clock?” We don’t like that one.


Are you the type to only drink water when you’re feeling really thirsty or maybe you like to chug the majority of your day’s water intake right before and after a WOD? Well, you might want to change that and here’s why.

Feeling thirsty and getting dry mouth indicates that your body is already dehydrated. Dehydration can reduce the volume of blood pumped by the heart which means less oxygen to the muscles which often results in premature fatigue. And if you try to quick fix your dehydration by drinking lots of fluid right before class it can cause bloating and cramping. That’s a terrible way to suffer through a WOD.

This is especially important for women. “Women are not small men,” says Stacy Sims, Ph.D., exercise physiologist-nutrition scientist. “They’re five times more likely than men to have GI problems when exercising . . . women are also more likely to suffer from heat exhaustion and heat stroke.”

Bottom line: To get the most out of your training session, stay hydrated all day long before you step foot into the box.


We want you to sleep more. In fact, we insist you sleep more. We can’t stress enough the importance of getting a good night’s rest because without it, all the training and dieting in the world will just be a waste of time.

It’s hard to believe that something you do when you’re not even awake can be one of the most important ways you can make the most out of your training sessions, but it’s true. To put it simply, lack of sleep stresses out your body which cases weight gain and anxiety.

Bottom line: Prioritize your sleep. Prioritize your well-being.


Stretching and becoming more flexible really shouldn’t take a back seat in your plan to become a fitter you. If we could tack on an extra 30 minutes to the WOD for mobility, we’d do just that! An hour a day at the box isn’t going to undo a lifetime of sitting on your bum craning over a keyboard.

Invest in a few key items for home like a foam roller and a PVC pipe to improve your range of motion while you’re watching TV or right before bed. Practicing mobility at home will improve your overall athletic ability and will decrease the risk of injury.

Bottom line: Mobilize everywhere and invest in the tools to do so.