Thursday, July 31, 2008

What is fitness?

Coach Greg Glassman's article, "What is fitness"

A must read!

7-31-08 WOD

Push jerk 3-3-3-3-3 reps

Record loads.

Wednesday, July 30, 2008

7-30-08 WOD Redux

"You've got to ask yourself one question: 'Do I feel lucky'?"

Flip a coin to decide whether you are doing high or low reps for each exercise.
Flip for each exercise individually.
Heads high. Tails low.

Run (1600/800)
KB Swings (50/30)
Pull-ups (50/30)
Box Jumps (50/30)
Thrusters (50/30)
Walking Lunges (50/30)
Double Unders (50/30)
Sit-Ups (100/50)
Push-Ups (100/50)

and finally....Burpees (50/0)

Who will dare double or nothing on burpees?

The king is dead. Long live live the king!

Last night Lano dethroned Taylor as the king of "Nasty Girls".
That's 3 rounds
10 135# Hang Power Cleans
50 Squats
7 Muscle Ups

Lano turned in a time of 10:20 (Rx). That's sick!
Chad, your up!

Tuesday, July 29, 2008

7-29-08 WOD

For Time
40-30-20-10-5 o

Wall Balls

Box Jumps

SDHP ( M75#, W53#)

Monday, July 28, 2008

7-28-08 WOD

Max Rounds in 20 minutes
5 Kettlebell Clean
5 Kettlebell Press
5 Kettlebell Squat
each arm


5 Hang Power Clean (M95#, W65#)
5 Push Press
5 Front Squat

Saturday, July 26, 2008

7-26-08 WOD

Just one of the many reasons we love Liz. 100 unassisted, dead hang, kipping pull-ups in 12 minutes and some "small" rips on her hands, but still smiling!

Max Rounds in 20 Minutes
20 Medicine Ball Cleans
200m Row

Then Rest 3 min and 200 Jump Rope Skips

Thursday, July 24, 2008

7-24-08 WOD


Time Trials
(Compare to 6-7-08)

400m Run
500m Row
100 Pull-Ups
100 Push-Ups
100 Sit-Ups

This, along with CF Total, is a key element when gauging your progress and/or weaknesses.

Log your totals somewhere. The proof is in the pudding. The numbers will never lie.

Wednesday, July 23, 2008

A Blind Hipster!

If anyone happens to see a hipster wearing a neon green spandex outfit with red and yellow shoes aimlessly riding his bike around town tell him I have his glasses......and a pull-up bar with his name on it.

7-23-08 WOD

Ryan Shaughnessy was our very first full-time CrossFit student. Today is his 1 year CrossFit anniversary and his 30th birthday!

We want to thank Ryan for believing in CrossFit and being the most dedicated CrossFit athlete we have!

Happy birthday buddy!

"Shaughnessy's big 3-0"

30 reps each of Ryan's favorites:
Kettlebell Presses (ea arm)
Broad Jumps
Wall Ball
Row (cals)
Back Extensions

Tuesday, July 22, 2008

7-22-08 WOD

"Nasty Girls"

3 rounds for time of:

50 Squats

7 Muscle-ups (35 Pull-Ups/35 Dips)

135 pound Hang power cleans, 10 reps

Video: [wmv][mov]

Monday, July 21, 2008

7-21-08 WOD


1000M Row
50 Thrusters (45#)
30 Pull-Ups

Thursday, July 17, 2008

7-17-08 WOD




75 Hang Snatch (75#m/45#w)...[wmv][mov]

Wednesday, July 16, 2008

"Be impressed by intensity, not volume." Coach Greg Glassman

7-16-08 WOD


DB Thrusters
DB Thrusters
DB Thrusters

Tuesday, July 15, 2008

7-15-08 WOD

7 Rounds for Time:

5 Overhead Squats - (M135lb./W95lb.)

5 Muscle-ups

(if you don't have a muscle-up, sub 3 Pullups + 3 Dips per muscle-up)

Monday, July 14, 2008

7-14-08 WOD

Five rounds for time of:

135 pound Deadlift, 15 reps
400 meters
15 GHD Sit-ups

Saturday, July 12, 2008

7-12-08 WOD

"Team Challenge"
20 Cal Row
30 Burpee
40 Pull-Ups
50 MB Clean
60 Wall Ball
70 Push Press
80 Box Jumps
90 Push-Ups
100 Sit-Ups

Friday, July 11, 2008

7-11-08 WOD

Everyone worked very hard this week and turned in some great workouts despite the heat!

Today pick one skill and work on it. Trouble kipping? Wanna work the snatch? Clean and jerk? Row? Whatever you want. Work on it.


Make up any workout from the last 4 days....this includes the tire workout from Wednesday.

Thursday, July 10, 2008

7-10-08 WOD

"Cindy On Crack"

Add five reps to each exercise, each round, completing as many rounds as possible in
30 minutes of:

5 Pull-ups
10 Push-ups
15 Squats

Tuesday, July 8, 2008

7-8-08 WOD


Burpee Hang Squat Clean Thrusters

Monday, July 7, 2008

7-7-08 WOD

One Arm KB Swings

Thursday, July 3, 2008

7-3-08 WOD

Happy 4th of July suckas! Love, the 12:00 crew

"Fight Gone Bad"


7-2-08 WOD

10 100m Sprints

Tuesday, July 1, 2008

7-1-08 WOD

The Bear (Modified)

7 Sets of the following:

Power Clean
Front Squat
Push Press
Back Squat
Push Press

5 Rounds

**You may not let go of the bar at anytime during a set or you will go back to zero. You may rest as long as needed between rounds**