Team WOD Day. Please arrive on the hour so we can organize teams.
Warmup As needed
Team WOD
In teams of 2:
3 rounds of:
45lb/35lb Overhead Lunges
Pullups
Body Weight Bench Press (female 75% BW)
20″ Box Jumps
Burpees
Each athlete will work for max reps in 1min of each exercise. Athletes will rotate every min. Both athletes must complete their min before moving onto the next exercise. Only one bench per team. Score equals teams total reps.

Weakness Bias
Training
By Dan Williams
Posted in March 2010 |
Warmup
CrossFit Warmup
WOD
1st
Push Jerk 3-3-3
2nd
“Nate”
AMRAP in 20min of:
2 Muscle ups
4 Handstand Pushups
8 Kettlebell Swings, 1.5 Pood
***1 Muscle up=3 Pullups+3Dips

“Adversity cause some men to break; others to break records.”
-William A. Ward
Posted in March 2010 |
Anyone that was interested in running the half Marathon, we have registration forms that need to be filled out at the gym. You will also need a 50 dollar check for the registration cost.
Warmup
10 Ring Dips
10 Squats
10 Box Jumps, 20″
Sampson Stretch
WOD
“Badger”
3 rounds for time of:
95lb/65lb Squat Clean, 30reps
30 Pullups
800meter run

Shoulder Impingement Checklist
By Kelly Starrett
Posted in March 2010 |
Rest Day/Test Day/Makeup Day/Skill Development

Posted in March 2010 |
Warmup
CrossFit Warmup
WOD
For time:
Row 1000 meters
Run 1/2 mile
Row 750 meters
Run 3/4 mile
Row 500 meters
Run 1 mile
***Each run will involve an “Adam’s St.” loop. You will take a right out of the gym and your first right on Adam’s St. each run. The loops will go as follows:
1/2 mile loop= Shrews. St. to Adams St. to Belmont St. to Granby St. to Shrews. St. and back to the Gym.
3/4 mile loop=Shrews. St. to Adams St. to Belmont St. to Liscomb St. to Shrews. St. and back to the Gym.
1 mile loop=Shrews. St. to Adams St. to Belmont St. around the UHAUL to Shrews. St. and back to the Gym.

All I want out of life is that when I walk down the street, folks will say, “There goes the greatest hitter who ever lived”
~Ted Williams
Posted in March 2010 |
Warmup
As needed for Contest
Contest WOD
“DT”
Five rounds for time of:
155lb/105lb Deadlift, 12reps
155lb/105lb Hang Power Clean, 9reps
155lb/105lb Push Jerk, 6reps

Rebuilding Khalipa: Part 1
By Kelly Starrett
Posted in March 2010 |
Warmup
3rounds of:
10 Double Unders
10 Glute Ham Raises
10 sec L Sit
WOD
3 Rounds for time of:
20 Floor Wipers, 135lb/95lb
20 Kettlebell Swings, 1.5 Pood/1pood
20 Pushups
20 Pullups
20 Box Jumps, 24″/20″
20 Good Mornings
Walking Lunge, 20steps

http://www.informationisbeautiful.net/play/snake-oil-supplements/
Posted in March 2010 |
Team WOD Day….Please attempt to arrive on the hour so we can organize teams!
Warmup As Needed
Team WOD
Teams of 2
1st
Clean and Jerk, 1rep max
Bar must go from ground to locked out overhead. There will be a 6min time limit for this event. Athletes may complete warmup sets before the clock starts. Only one bar can be used for each team. Therefore you must strip weights as you rotate back and forth. Score is equal to the combined weight lifted by the athletes.
2nd
For time:
42-30-18
Push Press 135lbs/95lbs
Ring Dips
Burpees
Calorie Row
Only one athlete can go at a time. Athletes must complete all the reps of each exercise before moving onto the next. Score is equal to time in seconds.
To Score: Subtract the score from part 1 from part 2 to get final score. For example, if Clean and Jerk =400lbs and the metcon =10min(600sec) the team score would be (600-400)= 200. The lowest team score wins.

The Six W’s: Work will win when wishing won’t.
– Todd Blackledge
Posted in March 2010 |
Warmup
3rounds of:
Row 500meters
rest30sec
WOD
1st
Squat 3×5, 1×15
2nd
21-18-15-12-9-6-3
185lb/135lb Front Squat
Knees to Elbows

Warning Signs
By Maj. Dan Blackmon
Posted in March 2010 |
Warmup
Run 1mile
WOD
“Fran”
For time:
21-15-9
95lb/65lb Thrusters
Pullups

CrossFit Crashes the C.R.A.S.H. B.s
By Tommy Hackenbruck and Tanya Wagner
Posted in March 2010 |
Rest Day/Test Day/Skill Development/Makeup Day

Posted in February 2010 |
Warmup
3 rounds of:
10 KB Swings
10 Box Jumps
10 Knees to Elbows
WOD
“Tabata This”
Row
Rest 1min
Squat
Rest 1min
Pullup
Rest 1min
Pushup
Rest 1min
Situp
***Complete each exercise Tabata style. That is 8 rounds of 20sec on, 10 sec off for each exercise before moving onto the next. Add up lowest rep count of each exercise. For the Row, use TOTAL CAL for all eight rounds for your score.

“Pain is temporary. Quiting last forever.”
Lance Armstrong
Posted in February 2010 |
Warmup
Jump Rope 5min
WOD
For time:
A
50 Burpees
B
7rounds of:
95lb/65lb Sumo Deadlift High Pull, 10reps
Ring Dips, 10reps
C
50 Burpees
***Time= total time from start of A to finish of C.

Posted in February 2010 |
Warmup
3rnds of:
10 Pushups
10 Squats
10 Burpees
10 Back Ext
WOD
1st
Stiff Leg Deadlift 5×10
***Rest 45sec in between rounds
2nd
“Randy”
For time:
75lb Power Snatch, 75reps

At the Chalkboard: Isolation
By Greg Glassman
Posted in February 2010 |
***Attention Members!!!***
DO TO THE WEATHER , THERE WILL BE NO MORNING CLASSES (6-8AM) TODAY WEDNESDAY 2/24/10. WE APOLOGIZE FOR THE INCONVENIENCE.
Warmup
As needed
Team WOD
Teams of 2. Only one athlete can work at a time. Athletes must complete all reps of each exercise before moving onto the next. Each Athlete only rows once. One Athlete will start with the row, and the other will finish with it.
For Time:
1000 meter Row
60 Push Jerks/Press 95/65lb
60 Thrusters 45/35lb
60 KB Swings 1.5/1 Pood
60 Hang Power Cleans 95/65lb
60 Box Jumps 20″
60 Walking Lunges with 45/35lb plate overhead
60 Double Unders
60 Pullups
1000 meter Row

“The five S’s of sports training are: stamina, speed, strength, skill, and spirit; but the greatest of these is spirit.”
- Ken Doherty
Posted in February 2010 |
Warmup
CrossFit Warmup
WOD
1st
Thruster 5×10
***Rest 45sec between sets
2nd
AMRAP in 15min of:
10 Wall Ball Shots, 20lb
30 Ab Mat Situps
10 Good Mornings, 45lb

How To Control Breathing While Running
by ehow.com
#1
Breathe in and out through your mouth. This may be the most effective way for most runners to take in more air as they run, as opposed to breathing through the nose. The act of breathing through your mouth will encourage your facial muscles to relax and therefore create a more relaxed composure.
#2
Let your jaw drop open slightly so that your lips are parted, creating a “dead fish” expression.
#3
Take short and shallow breaths. These should be comfortable and not forced. An occasional deep breath is all right, but should not be the norm for maintaining breath control during running.
#4
Breath from your belly or diaphragm, not your chest. Try lying on your back and watching your stomach as you breath. If you are breathing correctly, it should rise and fall with each breath, while your chest remains relatively motionless. Keep this feeling with you as you run.
#5
See the benefits of belly breathing in both your control of breath and your abdominal muscles. With conscientious belly breathing, your muscles will be performing an isometric contraction which, over time, may result in a flatter, more toned mid-section.
#6
Check to see what your natural breathing pattern is by counting your steps as you run. Some runners may find they breathe in for two steps and out for two steps while others may take three steps before the next breath. Whatever your pattern is, keep it regular and use your steps to monitor your breathing rate.
#7
Use your ears to control your breathing. If you can hear yourself breathing heavily while running at an easy or moderate pace, you are running too quickly for your condition. Practice slowing down your breathing while running out a slower pace before challenging yourself with faster strides.
***Also, Check out this article on Breathing while exercising http://www.military.com/military-fitness/workouts/breathing-during-exercise
Posted in February 2010 |
Warmup
3 Rounds of:
10 Burpee Box Jumps, 20″
Samson Stretch
WOD
1st
Overhead Squat 5×10
***Rest 45sec in between sets
2nd
“Nicole”
AMRAP in 20 min of:
Run 400meters
Max Rep Pullups

“The more I talk to athletes, the more convinced I become that the method of training is relatively unimportant. There are many ways to the top, and the training method you choose is just the one that suits you best. No, the important thing is the attitude of the athlete, the desire to get to the top.”
- Herb Elliott
Posted in February 2010 |
Rest Day/Test Day/Makeup Day/Skill Development

Posted in February 2010 |
Warmup
3 rounds of:
20 Box Jumps, 20″
20 GHD Situps
20 Glute Ham Raises
WOD
AMRAP in 20min of:
Handstand Pushups, 5reps
Bench Press 135lb/95lb, 10reps
Push Press 95lb/65lb, 15reps
Dips, 20reps

Sweet potatoes contain carotenoids that appear to help stabilize blood sugar levels and lower insulin resistance, making cells more responsive to insulin. This can ultimately help with your metabolism.
Health Benefits
This starchy vegetable has bulk to keep your tummy full for hours. Yet its nutritional profile makes the calories worth it, especially since they are fat-free. Its fiber alone is enough to make a sweet potato worth eating.
If a beta-carotene contest were held, sweet potatoes would tie carrots for first place. That may make them top-notch for fighting chronic diseases like cancer and heart disease, as well as disease related to inflammation, such as asthma and rheumatoid arthritis. Sweet potatoes are also rich in potassium and vitamin C; a small potato provides almost half the daily allowance.
Posted in February 2010 |
Warmup
As needed for contest
WOD
“Eva”
Five rounds for time of:
Run 800 meters
1.5 pood Kettlebell swing, 30 reps
30 Pull-ups

“You would fain be victor at the Olympic games, you say. Yes, but weigh the conditions, weigh the consequences; then and then only, lay to your hand-if it be for your profit. You must live by rule, submit to diet, abstain from dainty meats, exercise your body perforce at stated hours, in heat or in cold; drink no cold water, nor, it may be, wine. In a word, you must surrender yourself wholly to your trainer, as though to a physician.”
- Epictetus, (c.A.D. 50-c.A.D. 138)
Posted in February 2010 |
Warmup
CrossFit Warmup
WOD
“CrossFit Total”
Back Squat, 1rep
Shoulder Press, 1rep
Deadlift, 1rep
The CrossFit Total
By Mark Rippetoe
Posted in February 2010 |
Team WOD day!!! Please try to come on the hour so we can organize teams.
Warmup
Row 1K
Team WOD
Teams of 2
Three rounds for time of:
20 Thrusters, 135lb
30 Ball Slams, 20lb
40 Burpees
50 Double Unders
Only one athlete may work at a time. Reps shown are a combination of both athletes from each team. Teams must complete all the reps of one exercise before moving onto the next. The Ball Slams are to be slammed onto the sand bags. Scaling is allowed for the thrusters, however, we are looking for a heavy weight. If you can get 3-5 reps at a time, you have the right weight.

”If you train hard, you’ll not only be hard, you’ll be hard to beat.”
- Herschel Walker
Posted in February 2010 |
Warmup
1st
3 rounds of:
20 Pushups
20 Back Ext
20 GHD Situps
2nd
3 max hold L-sits
WOD
1st
Power Clean 3-3-3
2nd
“Nasty Girls”
3 Rounds for time of:
50 Squats
7 Muscle-ups (or 21 Pullups and 21 Dips)
135lb/95lb Hang Power Cleans, 10reps

At the Chalkboard: Perfect Technique
By Greg Glassman
Posted in February 2010 |
Warmup
CrossFit Warmup
WOD
1st
Power Snatch 3-3-3
2nd
“Nancy”
Five rounds for time of:
Run 400 meters
95lb/65lb Overhead Squat, 15reps

“There are no shortcuts to any place worth going.”
- Beverly Sills
Posted in February 2010 |
Test Day/Rest Day/Make up Day/Skill Development Day

Posted in February 2010 |
Warmup
3 rounds of:
10 Ring Dips
10 Box Jumps
10 Squats
Samson Stretch
WOD
1st
Weighted Pullups 5-5-5-5
2nd
Tabata Slegdehammer Strikes
Rest 1min
Tabata Knees to Elbows
Rest 1min
Tabata Burpees
*Alternate left and right side swings after each interval.
*The round with the smallest amount completed is your score.

THANKS TO STEVE ROBINSON FOR THE AWESOME JOB HE DID ON OUR DESK!
Posted in February 2010 |
Warmup
3 rounds of:
Jump Rope 2min: 90sec of single unders, 30sec of double unders
Rest 1min
WOD
1st Deadlift
10-8-5-3
2nd
“Cindy”
AMRAP in 20min of:
5 Pullups
10 Pushups
15 Air Squats

PLEASE RESPECT OUR EQUIPMENT. WHEN DROPPING WEIGHTS:
1. BE AWARE OF YOUR SURROUNDINGS
2. DO NOT DROP JUST THE BAR
3. DO NOT DROP BAR WITH ANYTHING LESS THAN 25LB PLATES ON EACH END
4. DO NOT DROP WEIGHTS ON WOODEN PLATFORMS OR ANY OTHER OBJECT….AGAIN BE AWARE OF YOU SURROUNDINGS
Posted in February 2010 |
Warmup
Row 1K
WOD
AMRAP in 20min of:
95lb Thruster, 5reps
95lb Hang Power Clean, 7reps
95lb Sumo Deadlift Highpull, 10reps

Why take fish oil?
Today experts from around the world agree that including fish oil supplements as part of your regular diet can offer a whole host of other health benefits. Some of these include:
- Regulating the body’s cholesterol levels
- Preventing heart disease
- Thwarting off certain types of cancer
- Helping with cognitive function and brain development
- Preventing depression
- Protecting the brain from issues associated with Alzheimer’s
- Promoting healing from injury or illness
- Preventing the occurrence of ADD / ADHD in children
http://www.fishoil.com/
Posted in Uncategorized |
ATTENTION MEMBERS!!!
DEPENDING ON THE WEATHER WE MAY BE CLOSING THE GYM. IF WE DECIDE TO CANCEL ANY CLASSES WE WILL POST IN THE MORNING. SO PLEASE CHECK SITE BEFORE COMING TO GYM.
Warmup
As needed
Team WOD
Teams of two. Only one athlete may work at a time. Teams must complete all 100reps before moving onto next exercise.
“Filthy 100″
For time:
100 Box jump, 24 inch box
100 Jumping pull-ups
100 Kettlebell swings, 1 pood
Walking Lunge, 100 steps
100 Knees to elbows
100 Push press, 45 pounds
100 Back extensions
100 Wall ball shots, 20 pound ball
100 Burpees
100 Double unders

Upper-Body Maintenance
By Kelly Starrett
Posted in February 2010 |
Warmup
CrossFit Warmup
WOD
1st
Shoulder Press 10-8-5
Push Press 5-5-3
2nd
3 rounds for time of:
Row 500meters
21 Kettlebell Swings, 1.5 Pood
12 Handstand Pushups

The Paleo Diet Defined
Posted in February 2010 |
Warmup
50 Burpees
Samson Stretch
WOD
1st
Back Squat 10-8-5-3
2nd
For Time:
Walking Lunge, 40steps
21 Pullups
21 Ab Mat Situps
Walking Lunge, 40steps
18 Pullups
18 Ab Mat Situps
Walking Lunge, 40steps
15 Pullups
15 Ab Mat situps
Walking Lunge, 40steps
12 Pullups
12 Ab Mat Situps
Walking Lunge, 40 Steps
9 Pullups
9 Ab Mat Situps
Walking Lunge, 40steps
6 Pullups
6 Ab Mat Situps

http://journal.crossfit.com/2010/02/kurtis-bowler-on-crossfit-and-strongman.tpl
Posted in February 2010 |
|
|
 |