Friday, December 30, 2011

Happy New Year!

Time to sign up for On-Ramp!   Evening class starts Monday January 2nd.   We will be offering a 6:30 am On-Ramp class starting January 11th, Wednesday and Friday.

Check the schedule - things are changing.  No class 5:30 am W, class on MTRF.  Class 6:30 am MTR.  Class at 7:30 am only on W and F.  Class five days a week at 9:30.  No more open lifting except for Thursday at 5:30 pm - for now.

The reservation system is now in place for every class.  If no-one signs in, your coach is going to sleep in. 

Thank you to all of you for letting us be your coaches, for showing up and working hard.  Your successes make us proud!


After today's bench press WOD you may be thinking about the bench press.  What's the ideal way to do this thing?  I asked James to take his shirt off so that we could see how he does it.  He gets set up on the bench, sets his feet hard against the floor, then scoots way back on the bench.  (Spotter, get out of the way!)  He then winds up the tension with a backbend before setting himself back down on the bench.  Once he is set to press, his butt is touching the bench at all times, his chest is up, he is pressing his traps into the bench, and he is trying to break the bar in half.  That tension gets wound up tight at the bottom of the press, ready to drive up.

Read more about the bench from Rippetoe here, a $25 subscription to the CF Journal is required but then you can read/watch everything ever posted there.  Go to town on videos here.


group warm-up
play with dumbbell clean and jerk, etc
Dumbbell Bear
every minute on the minute for twenty minutes

Sunday, New Year's Day

ring in the New Year right with a WOD at 9 am!
no 5 or 6 pm class
Your feedback is needed on Sunday's WOD.  We will be moving the time up a bit, post to comments if you prefer a certain time.

Thursday, December 29, 2011

Big Changes for January

Andrew and Hricko

We will be expanding the reserve system to all classes in 2012, not just the evening classes. Thank you for putting up with the inconvenience! It allows us to to plan better for class, or even stay home when everybody else decides to eat pie instead of train.

We will be adding three 6:30 am classes, and offering only two 7:30 am class. Margaret is adding Tuesday and Thursday classes at 9:30 am and I will teach the 11 am classes. Eleven o'clock is turning into first responder hour - let's crank the punk rock and hit it.

On-Ramp starts January 2nd.  Now is the time to sign-up.  Classes meet 7:30 pm M, 6:30 pm T, 7:30 pm R for four weeks.  We will be offering a 6:30 am class which will meet two days a week for six weeks.


5 rounds not for time
As many as possible:
Bodyweight bench press
Rest as needed

Matt does the beginner rope climb. 
This is not necessarily easier than a real rope climb!

Wednesday, December 28, 2011


5 Rope Climbs
5 Clean & Jerk 145/115
4 Rope Climbs

4 Clean & Jerk 165/125
3 Rope Climbs
3 Clean & Jerk 185/135
2 Rope Climbs

2 Clean & Jerk 205/145
1 Rope Climb

1 Clean & Jerk 225/155

Don't feel like looking through the photo archives?  Here's one of my very favorite Social Distortion songs, Moral Threat

Tuesday, December 27, 2011


Clean 5-5-5-3-3-3

10 Wall Ball Shots
10 Toes to Bar
10 Box Jumps

One year ago today, we didn't have the fancy paint.  What hasn't changed in a year is that we still like pressing heavy.

I've read on the blog and heard in person that there's a paleo challenge being planned for January.  I'm not waiting for January.

Monday, December 26, 2011

Chipper Tuesday

25 walking lunge
20 pull-ups
50 box jumps
25 ring dips
20 knees to elbows
30 kettlebell swings
30 sit-ups
20 dumbbell hang squat clean
25 back extension
30 wall ball
3 rope climb

Enjoy the season!

You are one dessert away from getting back on the program!  Make it a really awesome dessert and enjoy the he** out of it!

Donna brought in some paleo chocolate-chip cookies.  Clarissa made a fabulous paleo pumpkin pie.  What can YOU make paleo?  I make almond meal paleo pancakes with maple syrup - it's still a dessert, still lots of sugar, but at least it is gluten-free and grain-free.  This fabulous cookbook with great recipes is helpful.  I gave one to my aunt (who has celiac disease) and she was delighted to be able to make bread and cookies again.   Now, I'm not saying paleo-ifying your favorite dessert is going to get you six-pack abs and a 2 minute Fran time - they are still special treats, not for everyday.  This is just a better quality cheat.  VP

paleo fruitcake from Elena

We will be ready with another paleo challenge in January to clean out the excesses of December.

Sunday, December 25, 2011


Floor Press 5-5-5-3-3-3

The floor press is essentially a bench press without the bench.  The range of motion may be slightly less, but the big difference is the lack of leg drive on the floor.  This week we'll feel out the movement and go up to a heavy triple.  This will work best if we work in pairs and hand the bars to each other; these should get too heavy to lift our own barbells off the floor.

Five rounds for time of:

35 Double-unders
Run 200 meters

Yes, likely you'll be rowing instead of running.

Santa did not bring me a reverse hyper this year.  It was still the third best Christmas ever, and I'd like to thank those who chose to be a part of it.

Friday, December 23, 2011

Holiday Weekend 12/24-12/25

After talking to as many people as I could find this week, the consensus opinion for the weekend was to hit it hard Saturday and take Sunday off.

No problem.

Saturday 9:00 am
"The Twelve Days of Christmas"

12 Kettlebell Swings 32 kg

11 Wall Balls 20 lbs
10 Double Unders
9 Push Presses 115 lbs
8 Box Jump (24 in.)s
7 Front Squats 115 lbs
6 Dynamic Push Ups
5 Overhead Squats 115 lbs
4 Knees-to-elbows
3 Power Cleans 115 lbs
2 Handstand Push-ups
1 Deadlift 315 lbs

This goes like the song; each round repeats the previous rounds.  We have some great ways to scale this, so while it should be hard enough to get you through the last of the holiday eating, no-one should die.

Sunday: enjoy the day.  I certainly will.  If you feel you need some more work, our good friend Eric Walden has suggested snow burpees - no equipment required, just some serious fortitude.



I just randomly pulled these two from early in January, 2011.  It's been a great year, thanks guys!

Thursday, December 22, 2011


4 Rounds for Time
400 m Run (500 meter Row)
15 Thrusters 95/65
15 Pull-Ups

The end of the reverse band squat with no deload.  You guys can be smart; I have stupid covered.

I'll be rowing an incredibly slow (2:15/500) 10K at 6:30 am if you want in.

Wednesday, December 21, 2011


Is it just me, or does it seem sundown was early today?

Lift:  Deadlift

On the Minute for 10 Minutes
3 Pull Ups
As Many Power Cleans as Possible (~60% 1rm)

Tomorrow will be something of an early Christmas for me [JD.]  I'll be teaching every class all day, and hopefully I'll reconnect with some of you I haven't seen in months or perhaps have only met once or twice.  What do I want for early Christmas? 


Come in and bring a friend, relative, dog, cat, or bunny rabbit.  I'm okay with reptiles unless they touch me, so keep your snakes on a leash please.

Tuesday, December 20, 2011


Power Clean 135/95
Bar-Facing Burpee

"Get Up"

Monday, December 19, 2011



Athletes training for less than six months, please stick with 3s.  Do not do singles until you have more experience under the bar.

AMRAP 10 minutes
15 Wallball
1 Rope Climb

Rippetoe on the press: "We also want everything vertical when we look at it from the side, so that is going to require that you hold your elbows in front of the bar."

Sunday, December 18, 2011


5 Rounds for Time
3 Cleans (heavy)
20 Burpees

Deadlifts go so well with toes to bar.

Friday, December 16, 2011


Saturday: join us for a fun, free Workout of the Day at 9 am, and experience functional fitness.  Functional fitness, as we use the term, means you will become better at life, not rolling around on a ball with a dumbbell.

Sunday: open gym at 5 pm followed by a short but intense workout at 6 pm.

Next weekend: I understand Margaret has something for you Saturday if you've been naughty.  If you've been nice I'll do a WoD on Sunday.  I've got to row a marathon in there somewhere, but let me know what time you'd like a class, and I'll make it all work.

You absolutely don't have to work out at 5:30 am.  You can also just say no if you're at the fights and the promotor asks you to fill in for a missing ring girl.  This is our 05:30 vixen Audrey who does her work and decides to give it a shot.

Wow, where can I sign up to get my face smashed in?

If you want to become a ring girl, or just get better at life, we can get you on the right path to quality eating and quality training. Our dedicated beginner's class can accommodate firebreathers or physical challenges, like tricky knees and sore shoulders. However, if you need help with serious orthopedic issues or a lot of weight to lose, Private Training will give you a coach's undivided attention.

We will have a new On-Ramp starting next month on Monday the 2nd. We will also offer a 6:30 am class. Please make a note when you sign up if you want the AM class or PM. If at least two people note AM it will go.

Current members, if someone you refer to us joins after On-Ramp, you get 50% off your next month! You and your fit bodies are the best advertisement we could have!

Thursday, December 15, 2011

Time to go Overhead


Run 400 meters
15 OHS

Waiting to make a change in your life? We can get you on the right path to quality eating and quality training. Our dedicated beginner's class can accommodate firebreathers or physical challenges, like tricky knees and sore shoulders.  However, if you need help with serious orthopedic issues or a lot of weight to lose, Private Training will give you a coach's undivided attention.

We will have a new On-Ramp starting next month on Monday the 2nd. We will also offer a 6:30 am class. Please make a note when you sign up if you want the AM class or PM. If at least two people note AM it will go.

Current members, if someone you refer to us joins after On-Ramp, you get 50% off your next month!   You and your fit bodies are the best advertisement we could have!

Going on vacation? Here are some ideas on how to survive your time away from your gym and your larder.  Make sure to have a good time, and if you splurge on non-Paleo food, really enjoy the bleep out of it!

The inversion on the rings

Turkish Get-up - What muscle is this working?
What muscle is this NOT working!


5 Rounds for Time
15 Deadlifts 185/135
15 Toes to Bar

I watched some impressive squatting Wednesday morning, and I saw the evening people were putting up decent numbers too.

"Study in Colour no. 412"
Anaya makes Badger colors look good even to a Hawkeye.

"the Thing with the Swing"
Look how the pony tail flies on the downstroke.  That's exactly how the arms should fly on the upstroke; the hair can't exert force, and the arms shouldn't exert force.  It's all in the hips.

I'm late.  It's 6:40 am.  I should be deadlifting and I'm sitting here thinking about how few "vowel shift" verbs there are in English - I fly, he/she/it flies.  What a language, what a horrible excuse for not getting under the bar.

Tuesday, December 13, 2011


Squat 3-3-3-1-1-1

6 Rounds for Time
3 Power Cleans 135/95
6 Front Squats 135/95
9 Burpees

(I'm sparing you the comment this time only, Anaya.)

If you're serious enough about erging that your breathing is audible above the fan, you're welcome to join me Monday, Wednesday, and Friday at 6:30 am.  This is too early and it hurts.  Other than that it's perfect.

Monday, December 12, 2011

I hope you have been practicing your double unders!

5 Rounds for Time
40 DU
30 BJ
20 Kettlebell swing

If you start with double-unders, you may switch over and do the rest of your reps as singles with a 4-1 substitution.  Double-unders can be frustrating, but you'll only get better at them by practicing!  The best time for that is actually after your run or your WOD when you are already fatigued, just like you will be during a WOD.

On-Ramp learns the kettlebell swing.  They also learned to keep a deathgrip on the things overhead!

Sunday, December 11, 2011


Lift: Press

Death By Pull Up

1 pull up the first minute, two pull ups the second minute, three pull ups the third minute and so on...

Study in Colour Number 147

After hours and hours of snatching, cleaning, and jerking this weekend, I really do think I'm ever slightly better than I was before.  Olympic lifting is still frustrating, but it's also still fun.

Friday, December 9, 2011


This weekend we will have only the free WOD Saturday at 9 am.  Sunday classes are cancelled as James and Vanessa will be attending a USAW certification in Denver.

Women lifted Saturday in the USAPL state meet, But Effie was allowed to lift with the men Sunday as she had to take her SAT Saturday.  She lifted with the masters raw men 90 kg and under, and we were happy to have her.

Thursday, December 8, 2011


3 Rounds for Time
12 muscle-ups
75 squats

Good job going fast and not stopping.  Now you know what it feels like and you can add weight next time!

Wednesday, December 7, 2011


Lift: Snatch

30 Snatches 135/95

I mostly failed to sneak a good fingernail shot here, but it is a good front squat rack photo - keep the elbows up and don't worry about how many fingers stay on the bar.

Vanessa and James will be attending the USAW Sport Performance Coach Certification at CrossFit Eminence this weekend, and therefore we will have to cancel Sunday classes.  I don't like the cancellation, but I do like the skill acquisition, and we'll be happy to pass what we learn on to you.

Tuesday, December 6, 2011


10 RFT, yes ten!
100 m sprint
10 pull-ups
100 m sprint
10 burpees
Rest 30 seconds

If you are not ready to run 2,000 meters, and do 100 pull-ups and 100 burpees, then scale the number of rounds to match your capabilities.

Not great photos, but great box jumps at 48" and 43".

Box jump wars! Hricko and Roland and the 43' inch box.

Also, you can watch Coach D squat and deadlift here at the USAPL last weekend.

Monday, December 5, 2011


Squat 5-5-5-3-3-3

30 back squats @ bodyweight
250 m row
30 burpees

Great job on the 1 rep max snatches and maximum box jumps!  We had some breakthrough moments.  It's wonderful to go from that absolute terror (sometimes the legs just refuse to move) to the top of that box.   The fear was vanquished and you own that box!  It takes a lot of gumption to attempt a real 1-rep box jump.  Congratulations to all who conquered and I hope the rest of you try it, too!


Sunday, December 4, 2011


Today's 11am class is cancelled.  All other classes as usual.

Today is your chance to do a benchmark for the Paleo challenge if you haven't yet.
Pick a bench mark of your choice like Christine, or do the following:

find your max box jump
find your max snatch

15 minutes on the minute
2 snatch
3 box jump

Use about 90% of today's max.  Use your judgement.  You should be breathing hard after the 2 snatches and 3 box jumps, but you should have at least 25 seconds to rest before the next set.  You can always take a few plates off in the middle of this WOD if you need to.
This is the kind of effort I'm looking for.  Watch this kid squat 500 lbs, too.

Thank you CrossFit Vancouver Island.

Friday, December 2, 2011


9 am
Free workout open to the public.  Bring your friends for a nice, long white-buffalo-in-the-sky WOD.   Beginners welcome from couch potato to firebreather.

5 pm      
An hour to work on your barbell lifts and assistance work
6 - 6:30 pm
a short and intense WOD

Thank you Derby City CrossFit for some of these links.
Venus with Biceps
Diving women of Asia
Christmas presents?
Eat the d*** egg yolk! Especially if you are pregnant.

Thursday, December 1, 2011


Rack Jerk

3 Rounds For Time
5 Box Jumps
10 Pull-ups

The most recent class of beginners has graduated and will be in class with you!  Please welcome them when you see them!

Tim, Molly, Brooke, Roland, Jeremie, Anthony, Will
not pictured - Tyler

Wednesday, November 30, 2011


8 Rounds for Time
5 Front Squats 185/135
26 Ring Push-Ups

What is CrossFit by CrossFit Overload

The largest 3D street art in the world!  When I saw this I thought it was a photoshopped deal, not so.

Tuesday, November 29, 2011


The new On-Ramp starts this Thursday!  Get signed-up now for a month of smart training that will build good fitness habits for the new year!

Bench 5x5

400 m run
5 Deadlift

One thing we do here is work on running technique.  Yes, there is a right way to run, just like there is a right way to deadlift.  Notice how light Jessica is on her feet.  You can't get hurt in the air!

Do you see a physique you like here?  We can't help you look like the woman on the left, but we can help you look like the woman on the right.  They both have about the same amount of bodyfat, but the effect is much different.  The first look is made through starvation and excess cardio, the second through weightlifting, intervals, sprinting, and eating meat, bacon, and vegetables.  More here.

An interview with Gary Taubes, groundbreaking author of "Why We Get Fat, and What to Do About It" in the CrossFit Journal.

Monday, November 28, 2011


Snatch 8 x 2

Death by Pull-up and HSPU

With a continuously running clock, do one pull-up and one handstand
push-up the first minute, two pull-ups and two handstand push-ups the
second minute, three pull-ups and three handstand push-ups the third
minute… continuing as long as you are able. When you cannot complete the
required number of reps for either exercise, continue only with the other
as long as you are able.

Use as many sets in any order each minute as needed.

Post number of minutes successfully completed for each exercise to
comments. Their sum is your score.

Laurie Galassi 32 (15 HSPU + 17 Pull-up), Jesse Bazarnick 32 (13 HSPU + 19

 A valiant effort, but not quite, this time.

Sunday, November 27, 2011


Overhead Squat

20 Wall Ball Shots
20 KB Swings


Friday, November 25, 2011

Saturday and Sunday

Visitors are welcome, you will be using dumbbells and medicine balls.


Three rounds for reps of:

155 pound Squat cleans, 1 minute
20' Shuttle sprints (20' forward + 20' backwards = 1 rep), 1 minute
245 pound Deadlifts, 1 minute
Burpees, 1 minute
155 pound Jerks, 1 minute
Rest 1 minute

This looks like hero WOD gone bad!  

U.S. Army Sergeant Jason A. Santora, of Farmingville, New York, assigned to the 3rd Battalion, 75th Ranger Regiment, based out of Fort Benning, Georgia, died in Logar province, Afghanistan on April 23, 2010, from wounds sustained during a firefight with insurgents. He is survived by his parents Gary and Theresa, and sister Gina.

A couple of deadlift PRs in the evening class!
Sunday's class will be at 5 pm for open lifting and 6 pm sharp for the WOD, as usual.