Wednesday 8-1-12

Nutrition: The goal is to train your body to derive its energy from proteins and fats instead of grains, legumes, dairy and any other foods that irritate and inflame your body and deprive it of important nutrients. There is a growing body of research documenting the health benefits of making this switch. In short, the benefits include reduced risk of heart disease, autoimmune diseases, cancer and diabetes, all of which can be traced in varying ways to excessive inflammation in your body, high insulin levels, and other processes and imbalances that are too detailed to cover here. Aside from that you will simply feel better, look better, and perform better. Of course, individual results will vary, so the best way to see how the diet will affect you is to jump in and try it.

CrossFit for me has always been about changing lives, teaching what functional movement can do for us and educating people on nutrition, mobility and our methodology. Our primary goal in the beginning, Joe and I, was to program and coach Crossfit for our community. Since the beginning we have grown, for which we are thankful, and have added many new responsibilities to what we do. We never intend to neglect our added responsibilities but we also don’t want to get distracted from our first and foremost goal, your health and fitness. I can assure everyone that, in most cases, if it appears we are neglecting something, we are not, it is only that it is secondary to our focus. That being said, if anyone feels they need to address something that is being neglected, we have an open door policy but please do so privately.

Warm Up: 250 M Row, 15 Hip Extensions, 15 Sit Ups, 15 Wall Balls, Mobility


Overhead Press Strength


For Time:

400 M Run

20 Ground to Overhead, 65% OH Max

400 M Run

25 Pull Ups

400 M Run

30 Abmat Butterfly Sit Ups

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I touched on this subject a few weeks back. This is a little more detail.

Tuesday 7-31-12

There are a lot of things that I work hard at to improve my performance. It seems like every time I turn around there is something new that I add to my list. Even though my list seems to grow bigger and bigger there is one thing that made the top of my list in the beginning that I would have thought I would have mastered by now – MOBILITY! What I have come to realize is this one thing will always remain at the top of my list. The harder I work at getting more fit and healthy the more that first thing becomes necessary.

Our numbers are up to a point where I frequently see the cringes of faces blasting through the WODs with very little elasticity. It really sucks when we have “a man down” due to a pull. Think of it as the muscles should stretch more like bungee than a rope. A really strong bungee, beginning with the feet which are like the foundation of our structure. If the foundation is weak and/or cracked how solid is the house? I have MOBILITYWOD linked to our site to surf and find whatever you may need to work on your mobility but I have recently discovered another site that is very informative on the subject, This site will break down specifically why we MUST mobilize. Check it out.

Warm Up: Junkyard Dog, Burgener


Squat Strength


4 Rounds for Time:

15 KB Swings, 1.5/1 pood

100 M Run with KB in left hand

100 M Run with KB in right hand

4 Box Jumps, 65%

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Monday 7-30-12

If you have been with us a while chances are you have found your “place” in the box. You understand that even though we are going to challenge you, we’re not going to kill you. If you’re new, I’m sure there are days that is still in question. I want to remind everyone, new and seasoned, what we do is completely scalable and modifiable. In fact, for most of our members most of the WODs do get scaled or modified. Any exercise in any format, repetition or duration can be changed to challenge you and not kill you. That is why what we do can work for anyone.

Warm Up: 250 M Row, 20 Wall Balls, 10 Burpees

Bench Press Strength


“Air Force WOD”

 20 Thrusters

20 SumoDeadlift High Pull

20 Push Press

20 Overhead Squat

20 Front Squat

Load for all lifts remain the same, 95#-men, 65#-women. On go and every minute on the minute  perform 4 burpees until completion of all the lifts.

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Friday 7-27-12

Warm Up: Spealler

“Filthy Fifty”

50 Box Jump, 24″

50 Jumping Pull Ups

50 Kettlebell Swings, 1 pood

Walking Lunge, 50 steps

50 Knees to Elbows

50 Push Press, 45#

50 Back Extensions

50 Wall Balls, 20#

50 Burpees

50 Double Unders

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Thursday 7-26-12

“Do yourself a favor, and realize that there’s no technique in the world that will save you. There are no pills, no secrets, no passwords on the path to greatness. You’ve got to embrace the pain, push the threshold, and feel the suck, and then you’ve got to muster the courage to go back six times a week.” – Dedication by Jon Gilson

Every once in a while I think it’s good  to address some things that come up in conversation around the box. As a trainer/coach/box manager, etc I have come to notice there are two major reasons we CrossFit. One – we want to CrossFit, two – we want to get a tough workout. What’s unusual about what we do is that they are not really the same. We all know that the WODs are usually tough and that’s what I see most people come to us for most of the time but CrossFit truly is more about quality of movement, working to get better at all ten fitness skills and understanding the importance of things like mobility and nutrition. On more than one occasion I have heard someone say something to the effect of “why haven’t you told me that before?”  We have all heard of the expression I wasn’t ready to receive it yet. Sometimes we don’t bring it up because we feel like you may not be ready to receive it yet. More often than not, we did tell you that before but you weren’t ready to receive it yet. You see, if we do the tough WODs long enough to understand what CrossFit is, then all of a sudden all the little cues, all the suggestions we make, all the advice we give and all the sites we recommend begin to hit home. Something we suggested or recommended months, weeks or even days ago may now be heard. This is when we see our member become more athletic and make drastic improvements.

Warm Up: 400 M Run, Bear Crawl 2x up and down the mat

Deadlift Strength


For Time:

400 M Sled Walk, 1/2 BW

30 Burpees

20 Hip Extensions

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Tuesday 7-24-12

I know y’all are wondering why the switch up on the strength. We have many people needing to work on their strength and due to time constraints it has been tough to perform two lifts and get a WOD in on one day. We can spend just a few minutes warming up and lifting before we WOD and still be timely. Honestly I believe it would help warm us up a little more too, something we can still work on.

I know it’s par for the course to fall out after the WOD and then flock to the fan. Our recovery should include a warm down. Properly bringing the body back down to a resting state is training smart. We all train hard, the way to train for the rest of our life is to train smart. Take a moderate lap around the block, do some easy rowing or cycle for a few minutes on the bikes we have in the back. Your body will thank you for it!

Warm Up: Junkyard Dog, Burgener

Squat Strength


3 Rounds:

200 M Run

8 Front Squats, 40% Back Squat Max

12 Toes to Bar

4 Front Squats, 40% Back Squat Max

8 Toes to Bar

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