Monthly Archives: July 2012

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 Read More...

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 Read More...

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 Read More...

Saturday 7-28-12

Open Gym 9:30 a.m. Next Saturday August 4, 2012... Read More...

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 Post times to comments Read More...

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 Read More...

Wednesday 7-25-12

Warm Up: 250 M Row, 20 Wall Balls, Burgener Overhead Press Strength then 3 Rounds for time: 3 Muscle Ups/Progressions 100 Ft Overhead Walk, 1.5/1 pood 30 Double Unders Post time to comments Read More...

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 Read More...

Monday 7-23-12

Warm Up: 250 M Row, 10 Burpees, 10 Chin Ups Bench Press Strength then 10 Min AMRAP: Wall Balls Burpees Begin with 3 reps the first round and ascend  by 3 reps each exercise each round Post final round reps for each exercise to comments Read More...

Saturday 7-21-12

"Open Gym" 9:30 a.m. Workshop following WOD Read More...