Sunday, January 25, 2015


Alison knocks out of bunch of pull-ups!

Back squat
3x5 add weight
Make sure to do your warm-up sets

If there is time after squatting, practice your rope climbs and goals!

4-5 2 min intervals with 2 min light rowing in between.  Score meters.

(Heavy squatters may need extra time, if so skip first interval.)

Thursday, January 22, 2015


...And the equally mysterious Ali

You may be wondering why in heck we are doing this 20 rep squat series.  First thing, it builds strength and muscle. That's quite useful. Second thing, it builds tenacity. This ability to never give up is a useful trait to have in CrossFit and in life! And... high reps squats are a common CrossFit main page or competition exercise. When I was doing the training on the main CrossFit site this workout came up several times: "Five rounds for time of: 135 pound Back squat, 20 reps/ Handstand walk 20 yards." You may not be able to do this WOD today, but many of you are getting close and doing it well.  If you click on those links you can watch four demos.

Bench 3 sets x 5 reps

AMRAP: 5 work:1 rest, 4:1, 3:1, 2:1, 1:1 19 min
1 OHS (105/65)
*work up to as many reps as possible in given time domain, start over at 1 rep at beginning of each interval

Wednesday, January 21, 2015


Zara and the very mysterious Lynn - you have been reading his numbers on the board almost every Tuesday and Thursday! 

“Don’t let perfectionism be the enemy of the good”
A long, heartfelt story of a healing body and soul with Paleo and some good advice on living well. By an author of Beyond Bacon and Eat Like a Dinosaur.

Squat 20 reps, add weight from last week.
This should be challenging! Breathe between reps as needed - take your time.

Amrap 12 minutes
10 Push Press
10 Burpees
10 T-2-B/KTE


Good CrossFit faces!

Snatch-specific warm-up 
OHS by 3's
Snatch balance by 3's
As heavy as possible. If you are confident in your OHS you may snatch balance with weight, otherwise focus on the OHS and mobility.  Coach's discretion to sub clean.

20:10 work:rest
Wall balls              4 min
Ab mat sit ups       4 min
Tire Strikes (Alt side each round)      4 min
L sit/knee tuck hold hanging off bars 4 min

Monday, January 19, 2015


Lindsey gets after the push press on Fight Gone Bad.  Nice job getting that bar all the way up and the chest out every time.

Barbell Press
3 sets of 5 at work weight 
(Add from 1 pound to 5, if you haven’t finished all reps in work sets two previous weeks in a row then reset 10%)

Pull-ups weighted or strict 3 sets x 5+.

Clean (deck squat clean if you can)
Ring Dips 

Sunday, January 18, 2015

Monday Jan 19

 This is my 88 year-old grandpa learning a new game - getting his first ball in the pocket.
What have you learned today?

From Mark's Daily Apple:  There’s a reason grains are first and foremost on the list of foods to avoid when following the Primal Blueprint: they are completely and utterly pointless in the context of a healthy diet. In fact, if your average unhealthy person were to ask for the top three things to avoid in order to get healthy, I would tell them to stop smoking, to stop drinking their calories (as soda or juice), and to stop eating grains. Period. Full stop. They really are that bad.  Read more:  Also: IBS

Practice your rope climb today (and other skills)

Back squat
Work up to 3 sets of 5 

Pull ups
Ball slam

Thursday, January 15, 2015


Bench 3 sets x 5 reps 

Practice SDL and SDLHP

FGB variation
Two rounds of:
Wall-ball, 20/14 pound ball, 10 ft target (Reps)
Sumo deadlift (sic) 155/95 pounds (Reps)*
Box Jump, 20" box (Reps)
Push-press, 75/55 pounds (Reps)
Row (Calories)

*Work on keeping the chest up and pressing the feet apart.