Saturday, June 30, 2012




You might get some one line blogs for awhile.

Friday, June 29, 2012


It's on at 9 am.

Thursday, June 28, 2012


I saw MBS CrossFit which is a great affiliate run by a great guy posted a female upper back picture.  Quite possibly not an area where anyone competes with us.

With Vanessa in Europe my workload is quadrupled, and I'll have to take full blame for anything that goes wrong.  Getting up at 4 am to walk dogs is a lot different from getting up at 4:30 and drinking coffee.  I'll probably get something wrong.  Please feel free to let me know early and often when I do.

Thrusters 95/65
Pull Ups

Wednesday, June 27, 2012


More strong women - the US quad 29 days out from London, 2012

Lift: Bench Press

10 DB Power Snatch (5 l., 5r.)
10 Box Jumps 24/20

After CrossFitting a few years now I rarely get nervous unless I put pressure on myself to slaughter a benchmark workout.  I go in and do my best expecting both that it will hurt temporarily, and that it would hurt me worse to skip a workout I should have done.

Still I find myself wondering what Fran would be like were it turned into a triplet with burpees...

Tuesday, June 26, 2012

Mittwoch, Mid-Week, Wednesday

Whatever Helps

Death by Thruster and Power Clean
first minute one power clean 95;65
second minute two thrusters 95/65
third minute three power cleans
fourth minute four thrusters

until failure

 Oh, *&%, Ben Tutkowski wants to be like Uncle James.  The mustache comes in, Ben.  Start squatting and making thoughtless remarks; those take some work.

This is the funniest/awesomest thing I've seen this decade.

Monday, June 25, 2012


"For example, a study of elite cyclists showed that concurrent strength and endurance training will increase the proportion of type IIa fibers and decrease type IIx, without inducing significant muscle mass gains. Rather body weight was maintained and the athletes experienced a small increase in muscle mass  that was counteracted with a loss of body fat to produce a more favorable body composition for performance. Short- and long-distance time trial performance was increased in the cyclists by 5 percent and 8 percent, respectively"
CrossFit builds the muscle useful for your endurance training.  This does not mean that your CrossFit WODs should have the same or similar time domain you need for your endurance sport, rather that you build useful strength with heavy lifting and short metcons --  then you can also build endurance and skill doing your chosen sport.  In other words, when people do our program of heavy lifting and 10-15 minute conditioning workouts, they get faster at running and better at hockey as long as they are also running and playing hockey!

OnRamp starting up - July 9th -- am only!  Get started with CrossFit by taking a month-long class - an organized, methodical introduction to the movements, theory, nutrition, heavy lifting, and workouts behind the magic.  If you just want to learn how to squat, bench, etc correctly this class might not work for you -- take a few personal training sessions instead.

Supine ring rows

Max Effort Front Squat 5-5-5-3-3-3

Burpee Pull-up
Kettlebell Swing (55 lbs/35 lbs)

CrossFitter and Hall of Fame Ski racer Eva T
She has a great travel-WOD blog

Sunday, June 24, 2012


High-fat diets good for Alzheimer's.

 There is no utility in training half of a muscle’s range of motion.

Guy selling Oly shoes - size 11

Don't curtsy, squat
mobility/agility work


AMRAP 15 minutes
12 KTE
12 Push Press(105,75)
12 Push Up

Friday, June 22, 2012

Saturday - have a great weekend!

From the wayback machine: Muscle and Fitness discovers CrossFit via Andy Petranek of Petranek CrossFit in LA.  Dorky photo!  Watch the guys do Filthy Fifty below!

Filthy Fifty

A nice long chipper for those of you who enjoy the occasional long WOD that leaves you lying on the floor in a pool of sweat and tears, seeing the great white buffalo in the sky.
Or if you are a little slower or want to be in the cortisol/anabolic sweet spot:

Dirty Thirty
Plenty Twenty

For time:
50 Box jump, 24 inch box
50 Jumping pull-ups
50 Kettlebell swings, 1 pood
Walking Lunge, 50 steps
50 Knees to elbows
50 Push press, 45 pounds
50 Back extensions
50 Wall ball shots, 20 pound ball
50 Burpees
50 Double unders

Thursday, June 21, 2012


No schedule changes for now.  Mid-day class will still be at eleven, despite rumors.

Allison NYC part LiveJournal, part workout log video with heavy Oly work.

Do your weight lifting right or else!  You will get hurt and people will laugh at you! Nice essay and horrifying videos here

Watch more 20-rep back squats here.  Andrea Ager does it with 175 lbs.

Would you like to be a judge at the Defy! CrossFit meet?  Jonathan would love to have your help.  (Click the link to go to Defy!'s webpage.)

Power Clean

Snatch * **
Chest to Bar Pull-ups

Loading: 115 / 65 lbs
*catch in the hole **pull from the floor

Wednesday, June 20, 2012

Thursday - Power cleans

Coach Rippetoe squats 315 x 10

Ripp coaches the power clean - 1 min

Burgener with power clean basics - 58 sec

"The bar has to touch you there!" - 48 sec

Guess what, we are going to do some power cleans!  Only three at a time here, go heavy.


AMRAP 8 minutes
3 power cleans (155, 105)
6 hspu (handstand push-ups)
9 supine ring pull ups

Tuesday, June 19, 2012

Wednesday - 20 rep squats

Back Squat 20 reps with 275

Abbey pulls some weight at Defy! 


Max Effort Standing Press 3-3-3-1-1-1
Your Time To Complete:
Back Squat 20 reps (225)
Row 1000 M

Monday, June 18, 2012


Eric crushing 405 at TFCF South

The inaugural class at TFCF North


AMRAP 12 minutes
8 hang snatch (full squat)
16 kettlebell swings

Word of the Day:

epiphanous - of or having the character of an epiphany

Wow, first known use was 1965.  I would not have guessed that at all.

Sunday, June 17, 2012


Everything must go.
We have moved, and we thank everyone who gave so freely of their time this weekend!

 Box Squats 3-3-3-1-1-1

For Time:
20 Double Unders
20 Box Jumps
20 Swings (55/35)
20 Push-ups
20 DB Deck Power Snatch (10/side) (55/35)
20 Toes To Bar
20 Burpees
20 Wall Ball (20 / 14)

Saturday, June 16, 2012




Friday, June 15, 2012

Saturday - The Good, the Bad, and the Ugly

Improve your pull-ups and press, or why the 5:30 am people are always playing with bands. 

Have some standards!

My eyes are bleeding.

Here are some much better snatches to school you.

Class at the old gym as usual at 9am Saturday, moving afterward.  Think sprints and bodyweight movements.

Monday we will be at 101 Pratt Street, back behind Sugarbeet.  Park in the back lot.

Thursday, June 14, 2012


There will be a morning On-Ramp in July.  Spaces are available.

Please reserve class!  You could be the 13th person in class - the one who has to go back home!

Look at all this lovely meat we have to move by Saturday!

Don't be the 13th person in a 12 person class! 

“HOPE“ Gone Bad

Three rounds of:
75/55 pound Power snatch
Box jump, 24″ box
75/55 pound Thruster
Chest to bar Pull-ups (Row for Calories if you did Lynne)

“Hope” has the same format as Fight Gone Bad. In this workout you move from each of five stations after a minute. This is a five-minute round from which a one-minute break is allowed before repeating. The clock does not reset or stop between exercises. On call of “rotate,” the athlete/s must move to next station immediately for good score. One point is given for each rep or calorie.

Wednesday, June 13, 2012


You would also talk to the hawk?  You must do burpees.  Seriously, all he said to me anyway was that burpees are not paleo unless you do them on broken glass.


Hang Power Clean 3-3-3-1-1-1

3 Rounds of Lynne.
 Total your reps
Body weight Bench Press Max reps followed immediately by
Body weight Pull-ups Max reps

Rest roughly 3:00 max between rounds

Tuesday, June 12, 2012


It's fun AFTER it's over.

10 DB Thrusters
 5 Burpees

Word of the Week
Friday - whenever I can get off work
Saturday - 9 am (we'll have a mercifully short pre-move wod)
Sunday - when I wake up until done

Monday, June 11, 2012


Moving Days!

We are moving the gym! Friday the 15th and Saturday the 16th!  
Your help will be welcome, we will bring Paleo snacks and adult beverages!

Playing with strongman toys at Defy! CrossFit 
Thursdays at 5:30 pm and Saturdays at 8 am.
Talk to Darla and Matt to maybe carpool.

Another local CrossFit competition, this one geared toward the first-time competitor.

Max Effort Standing Press 5-5-5-3-3-3

3 Rounds for time:
Run 400M
Row 500M

Sunday, June 10, 2012





We will be moving to the new gym this week!  Friday after the 5:30 pm class and Saturday after class 9 am. 

July On-Ramp is open!  Limited class size and only at 6:30 am.  Sign up now!

Thrusters 95/65
Kettlebell Swings ahap

*complete 1 thruster and 1 kbs for 1st round, 2 & 2 for second round and get through as many rounds in 10 minutes
as possible

Friday, June 8, 2012


As many rounds as possible plus as many as necessary - excellent work, Jakob!

Yes there will be a Saturday; it comes after Friday.
I think it will be another accumulation WoD.

Word of the Day:
ubiquitous - existing or being everywhere at the same time : constantly encountered : widespread

Thursday, June 7, 2012


James muses on the burpee.

How many rounds can you complete in 15:00? 
20 Dumbbell Swings (55 lbs / 35 lbs) 
20 Push-ups (Hand Release)

Wednesday, June 6, 2012


Pull-up bars going in Sunday

Even with the train it's quieter than our current building
It's refreshing to see people at the 7:30 am class again.  Let me know if you want Monday added to the schedule.

Word of the Day
alacrity - promptness in response : cheerful readiness.

5 Rounds for Time
10 Power Cleans + OH 135/85]
\10 Lateral Burpees over the bar
10 Pull Ups

Tuesday, June 5, 2012


Sol through a #11 plate that I used for most of my career rather than the recommended #14.  I don't think the camera picks ups Venus, but it was there.  Astronomers have gained in accuracy over the centuries.

Hang Power Clean

3 Rounds for Time:
30 Air Squats
20 Pull-ups
10 DB Push Press 2 x 40/25

Word of the Day
Acuity - sharpness; acuteness; keenness


14,440 feet in heels.  Lonna on top of Mt. Elbert Sunday.

I'm ready to go venereal.  No, wait that doesn't sound right...
I am your Venus

500 m Row
40 Squats
30 Sit-Ups
20 Push-Ups
10 Pull-Ups

Word of the Day:
Semiotics - the study of signs and symbols as elements of communicative behavior; the analysis of systems of communication.

Sunday, June 3, 2012


Floor Press

Deadlift 225/185
DB Push Press 2x45/2x30

Word of the Day: ephemeral - lasting for a very short time

Friday, June 1, 2012


100 Burpees
every minute on the top of the minute, 5 thrusters 95/65

Matt wore body armor for Monday's Murph.  It's optional on Saturday, but it would probably enhance the workout.