Friday, July 29, 2011

last day of back off but it didn't feel like it in this heat

Nice kettlebell circuit mix today getting ready to jump back into the regular cycle. YAY!
For any of you who are interested, the CrossFit Games have officially started and there are some amazing athletes to check out this year. streaming the games live this year, check it out.

2 rounds:
4x4 1 armed swing to squat clean to thruster
8 burpees
400 m run
3X3 1 armed swing to squat clean to thruster
8 burpees
300 M run
2X2 1 armed swing to squat clean to thruster
8 burpees
200 m run

Wednesday, July 27, 2011


Just a quick little AMRAP for the back off week to work the upper body a little. @ more days of back off and we're at it again, yay!!

12 min AMRAP:
9 sit ups
7 pull ups
5 push ups
3 dips

Tuesday, July 26, 2011

row row row your butt off

Rowing the distance today with a few 1000 meters. Good consistency by all nice work.
Check out the nutrition blog from a few days ago about "Fresh Steps" the box is now a pick up location so any one interested, we've made it be pretty convenient.

Men: 4000 M row
Women: 3000 M row

Monday, July 25, 2011

What number am I on?!??!

Ok so I've been hearing from a multitude of little birdies that not everyone is doing every rep for every round. So let's talk about it. 1St lets consider the fact that we are all a little oxygen deprived, in a more specific sense (as Christina says) we bring hell to earth, and maintaining an accurate count, I will confess, has not always been something I am able to do either. Best remedy for this is to restart count at the lower number. So if you can't be sure if you've done 10 or 8 go with the 8. You get the benefit of a harder push to maintain your intensity, the satisfaction that you did the best you could and the comfort in the fact that the number on the board is honest and truthful to the best of your ability.
However, there are those who are missing numbers as a choice and this is a bit of a concern. Why, a first thought is that they are only cheating themselves, they are missing the benefits of the carefully constructed and (if I may say so myself) well thought out programming benefits of our facility. This is very true, but of what concern is that to anyone else but the person who is cheating themselves? (Isn't that bad enough for them as it is.) There in lies the rub. We are a strong community of A type personalities, meaning, we're competitive people and comparing our times with everyone else gives us a sense of accomplishment, drive and, even if we don't get the same or better time, satisfaction in our effort. So, placing falsified times and scores on the board leaves the other members with an unrealistic estimation of the WOD and bringing down moral in a simple sense. (Not really worth it.)
SO the remedy, the coaches and I have talked and we've decided there are times that you are unable to maintain count (as I said I've been there plenty of times) so we'll start doing it for you at random times throughout your workout. After all it is our job to make sure you get the full benefit of the WOD. It won't be something you can depend on, just something that we want to help you all through, to get back on track and really work you to your full ability.

a different kind of back off week

150 kettlebell swings for time

Friday, July 22, 2011


Hey look Thrusters haven't done those in awhile and don't they feel good.
10X Thrusters than burpees
11 X thrusters than burpees
400 M run
12 X thrusters than burpees
13 X thrusters than burpees
400 M run
14 X thrusters than burpees
15 X thrusters than burpees

Wednesday, July 20, 2011

working the rope

Working some double unders today over and over again, yay!
(Level differences are not posted)

WOD: (level III)
90 d0uble unders
3 muscle up
5 kip ups
7 hip extension
180 double unders
3 muscle ups
5 kips ups
7 hip extensions
270 double unders
3 muscle ups
5 kip ups
7 hip extensions
360 double unders

Tuesday, July 19, 2011

some serious running

Working some intense running and rowing today good thing the weater wasn't too hot.

10 F squats
300 M row
9 power cleans
300 M run
8 OH squats
300 M row
7 snatch
300 M run
6 push jerk
300 M row
5 press
300 M run

Monday, July 18, 2011


Had a full house this evening at the 4:30 class thinking we may have to divide some of that time up into specific classes from now on, but we made it through and everyone did great. I don't know if we've ever had a WOD that tore more hands than this one.

3 rounds
30 pull ups
20 GHD sit ups
10 OH squats 135#/95#