Tuesday, March 3, 2015


The children stayed awake surprisingly well - they seemed to enjoy the course in orbital dynamics.  Buzz Aldrin is all about the future.  Guys, Mars is IT.

4 Rounds of skill work, not for time:
8 Ring Dips
2 Reverse Wall Walk-ups
30-40 Double Unders
10 Good mornings, band or bar

Viking Nancy
5 Rounds for time
15 OHS (95/65)
500/400 M Row

compare to August 14 2014

1 rm OHS

We will do this again later as well.  See if the "thorough warm-up" you get today helps or hinders.

Monday, March 2, 2015


Ah, so nice to pull for 40 only seconds.

Warm up your bench!


Five rounds for max reps of:
Body weight bench press

Women 3/4 BW.  Chalk up before you bench and go right to the pull-ups after benching.  You may rest five minutes in between sets but no more.  Demo videos: Dave Lipson Austin Malleolo Kristan Clever 

Sunday, March 1, 2015


Squat 3x5

Amrap 12 minutes
250m row
20 Russian Twists (10 each side)
12 kettlebell swings

Thursday, February 26, 2015


 Hey look, beards are in.

CrossFit Games Open WOD
Complete as many rounds and reps as possible in 9 minutes of:
15 toes-to-bars
10 deadlifts (115 / 75 lb.)
5 snatches (115 / 75 lb.)

1-rep-max clean and jerk
6-minute time cap

Bench 3x5 if time allows

Wednesday, February 25, 2015


Watch this space for snow day cancelations.

CrossFit Open is gearing up to announce the first WOD in a live event tonight at 6 pm! 

20 rep Back squat

Four Rounds of 40 seconds work/ 20 off- max reps
1) Row for Calories
2) Single Arm DB/KB Push Press (50/30) alternate
4) Burpees

5) 60 Second Rest

Tuesday, February 24, 2015


Olympic-caliber athlete with the shoulders set down and back - vs a dude pushing the bar tall or shrugging.  In the first the shoulders are open, the arms are externally rotated ... the second works for limited hip and ankle mobility but you can clearly see who is more comfortable under that bar.  More info here.

By the way, we will continue with the squat sequence this week and next but that will be the last week of the linear progression for this quarter!

Skill work 3 rounds not for time:
12 V-Ups, 40-50 DU (1/2 failed attempts), 45 second handstand hold

Overhead Squat 3s
(sub front squat if needed)

12 minute AMRAP
6 DL (75% of bodyweight)
12 Hand release pushups
6 Broad jumps (aim for 6 feet)

Monday, February 23, 2015


You may not have noticed, but you probably rowed 4 to 5 thousand meters on Monday! 

 Stay back on your heels today in the thruster and keep that bar in close, then punch it up.

Press 3 sets of 5

AMRAP 1 minute, 2 minute, 3 minutes, 4 minutes, 5 minute-1 minute Rest between sets
5 Thrusters (#95-115/ #65-85)

5 chest to bar pull ups