Thursday, November 29, 2012


Bench Press 5RM

For time:
30 toes to bar
20 dumbbell thrusters (50/30)
1000 m row
20 dumbbell thrusters (50/30)
30 toes to bar

Wednesday, November 28, 2012


Front Squat 3RM

AMRAP 15 minutes
10 box jumps  (step down)
10 kipping  or 5 strict pull-ups
Row 100 (try doing it unstrapped)

Tuesday, November 27, 2012


Bedtime Snacks

Shout out to CrossFit Balboa.  These guys also run the CrossFit Football certs  - we've learned a lot from them and so could you.

Audrey at CrossFit HQ.  On Facebook.

Plyo push-up wars


Get a little more practice in with your rope climb!

Clean 1RM

AMRAP 12 minutes
3 hang power cleans at 80%
6 chest to bar pull-ups or 1 rope climb
9 Russian twists per side

Monday, November 26, 2012


Press 5 RM

WADE - hero wod
5 rounds for time
11 single dumbbell snatch at 50#
12 single dumbell thruster at 50#
11 weighted pull-ups with the dumbbell

*The hero in this case is a small child who fought cancer. Wade's Wings is the organizational vehicle they have created in his memory to raise money and awareness  to help create treatment options for children with Neuroblastoma.  Donate here!

Sunday, November 25, 2012


Keith was visiting last week, watch him here enjoying some 20 rep squats.

Shout out to Scott -- currently on the mend.

Cyber Monday sale at Rogue fitness - get yourself some matte black gear.

Back squat 5 RM

4 rounds for time
10 kettlebell or dumbbell push press right
10 single arm walking lunges
10 push press left
10 other arm walking lunges

Friday, November 23, 2012


This would be sooooo cool.

How to get big and strong like a superhero. Shorter met-cons for you if that is your main goal!

How to look like Black Widow. 

The problem with refined carbs.  A thousand or so pages of truth bombs.  Also makes good bedtime reading.

Saturday's class at 9 am is coaches choice.  Expect a sweaty warm-up and a longer WOD, possibly a partner or team WOD.  Last week they played CrossFit Baseball.  

We are also offering a free intro to CrossFit class this Saturday at 10:00 am.  You may sign up online or just email me at .  If you come a little early you may watch the 9:30 am class of hardened CrossFitters go at it; don't be scared, they started as beginners just like you. We will probably start a bit after 10, as the first class finishes up, then start with a group warm-up.  Please bring water and layers of clothing to wear.

On Sunday join us for Open Gym 2-4 pm.  Do a lift or two and a WOD from the previous week at your own pace.


Friday's 9:30 am and noon classes have been cancelled since no one has reserved class.  I apologize if this caught you unaware.

Evening classes and Kids Classes will still go on as usual.

Saturday's class at 9 am will also go on as usual - it should be a wild ride of intense pie-burning fun.

We are also offering a free intro to CrossFit class this Saturday at 10:00 am.  You may sign up online or just email me at .  If you come a little early you may watch the 9:30 am class of hardened CrossFitters go at it; don't be scared, they started as beginners just like you.

Thursday, November 22, 2012


Please reserve class or it might be cancelled.

Why use the hook grip?  It allows you to have faster turn-over in the clean or snatch.  In other works, you will get the elbows up faster in the clean; you will get the bar onto a secure position on your shoulders or overhead faster.  Read more here at Catalyst and here at IronMind.  I can verify what he says about the hook grip both working great and hurting like hell when used to deadlift.

Bench Press 3RM
2 x max reps at 85% of 3RM

5 rounds for time of
10 ring pushups *
10 hollow rocks
3 wall walkups **

* plyo push-ups if you didn't do them Wednesday
** See demo from Luke

We are not adding a push-up.

Wednesday, November 21, 2012

Thanksgiving Day

Enjoy your holiday gathering!

One class today, 9:30 am only.  Please reserve class if you plan to come Friday, some classes may be cancelled.  Kids' Classes will go on as usual.

Deadlift 225/155
Handstand push-ups

Rest 10 minutes, then

Row for Total cals for 6 rounds, 30 sec  work, 90 sec  rest.
As partner work or individually:
Partner #1- 30 sec  row for cals
30 sec transition
Partner #2- 30 sec  row for cals
30 sec transition

Tuesday, November 20, 2012


Shoes are not terribly complex
Clean 1 rm

EMotM 12
2 Power Cleans
5 Plyo Push Ups
Double Unders for the remainder of the minute.

Monday, November 19, 2012


 One class only on Thanksgiving at 9:30 am.  All other days -- classes offered as usual -- please reserve.

The Turkish Get-up

Press 5 RM

5 rounds for time:
6 push press with 85% of %RM
12 Russian twists with 45/25 (each side)
2 rope climbs (scaling and subs allowed)

Sunday, November 18, 2012


Dumping the bar safely, do's and don'ts.

 Practice dumping the squat until you can get out from under it. 4 sec.

How to dump 500 pounds. (!) 17 sec.

Back Squat 5RM

4 Rounds For Time:
10 kettlebell swings
5 burpees
10 kettlebell  swings
Row 500 m

Saturday, November 17, 2012

TShirts Now Online and All About Olympic Weightlifting Shoes

We have a few t shirts left - you can check them out here at the member website.  Buy them up, then we will have room for new ones with new designs.   :)  Comment if you have ideas for colors or such.

 Saturday class!

Danielle is competing this weekend at the MBS CrossFit Turkey challenge! 

Why your shoes suck.   Why squatting in running shoes is like squatting on a mattress.

Weightlifting shoes and why you need them.

You need Olympic weightlifting shoes.

Where to buy weightlifting shoes:  Rogue Fitness (watch out for the hybrid shoes like Reebok's Oly CrossFit and the Adiadas Powerlift);  PendlayIronEve has women's shoes in women's sizes.

How to size them?  Go to the store and try on men's dress shoes to find your size.

Shoe reviews here


Open Gym from 2:00 to 4:00
Pick a barbell lift and a WOD from the previous week to make-up. Please keep in mind that we will be squatting on Monday.


Go run a 5K!

Thursday, November 15, 2012


On Thanksgiving Day, Thursday: 9:30 am class only!

We will have one class only on Thanksgiving Day.  All are invited, including people in Sports Prep and On-Ramp.  Please reserve class; if it fills up we may add another class.

All other days will continue as usual Thanksgiving week, but please reserve class so that if no one is going to show up we can stay at home with our Paleo pie.


Bench Press 5 rm

Burgener with skill transfer exercises and a bit of snatch work

3 power snatches
bear crawl wall to wall (coach mayl sub if class is crowded)
10 toes to bar

Wednesday, November 14, 2012

Thursday - Deadlift!

We are not going to be doing this.  We are also not going to do frequent Hero WODs nor ask you to do long chippers which require a map and a flashlight.  These things are fun occasionally, but can really wear you down if you do them too frequently   You'll get a healthy diet of balanced strength training and short met-cons here.

Chronic cardio causes heart disease.

deadlift 3 rm

Partner WOD - for total reps,  each partner works for 1 minute at each station:
row on the erg
max reps chin ups
dumbbell squat clean (50,30)
double unders

 Nope, still not bulky, despite being a professional CrossFitter.

Tuesday, November 13, 2012

Wednesday & the Virtuous Circle

First let's finally and conclusively agree that maximal strength is a good thing.  I can, should, and someday will provide generally accepted strength standards, but we're looking for bodyweight presses, 1.5 x body weight benches, 2 x body weight squats, and 2+ x body weight deads.

After performing tens of thousands of reps and watching hundreds of thousands of reps, I finally hit a longstanding goal of a 200 kilogram squat.

While this was huge for me, I got almost as much enjoyment from a Freak who e-mailed me Friday with instructions to, "push myself like you push us," and from the Freak who messaged me Saturday to report her new and bigger squat 5rm.  When I came in  Monday, I was still fired up, and I was elated to find morning people smashing squat PR's like plastic cups at a fraternity party and then crushing the WoD.  That in turn will make me hit it harder when I start over next week.

To be sure I neither can nor do go 100% all the time, and I doubt if doing so is smart for most of us.  All the same remember that when you bring your best effort of the day, you're not only helping yourself, you're helping those around you whether or not you ever hear about it.

Thanks, team.

If you can't make it in for some morning lifting with me, here is the absolutely best squat tutorial I have ever found.  In the end it's about effort, not shoes and supplements.

No joke, that's a quick run through on the squat.

Clean Pulls

5 dumbbell push press (50,30)
20 burpees
10 dumbbell push press
15 burpees
15 dumbbell pp
10 burpess
20 pp
5 burpees

Monday, November 12, 2012


How to make beef broth.  Food vitamins and far cheaper than the bottled kind!

The amusing Sean Croxton makes bone broth (video) with Cate Shanahan, author of Deep Nutrition.

How to make bacon - fast.

Press 5 rm
3 sets max reps strict pull-ups

coaches choice

AMRAP 12 minutes
3 Turkish get-ups each arm
7 box jumps
9 push-ups

Sunday, November 11, 2012


back squat

rowing drills

3 front squat (155,85)
row 250 meters

Thursday, November 8, 2012


Sorry guys, 6:30 pm class is cancelled so I can make my weigh in in Loveland.

Bench 5rm
3 Rounds for Total Reps, 1 minute at each station
Strict Chin Ups
Squat 155/95
Box Jumps
DB Snatch
Row for Calories

Happy Doggie

Wednesday, November 7, 2012

Thursday - Deadlift

To see the original very funny comic go here.

Deadlifts 3 rm
accumulation WOD
do 100 burpees
do 2 thrusters on the minute every minute

Tuesday, November 6, 2012


You need Olympic weightlifting shoes.  Support, stability, heel elevation, etc. 

No 9:30 am WOD class or 10:30 Mobility Class due to late start day.

Deadlifts on Thursday this week and next!

Burgener warm-up

Clean 1 rm (Hang or Power if you need to)

How many rounds can you do in 12 minutes?
8 wall balls
12 pistols (6 R, 6 L)
24 double unders

Monday, November 5, 2012


Remember to have fun!

Press 5 rm


5 rounds
500 m row
15 kettlebell swings
12 pull-ups

Sunday, November 4, 2012


New On-Ramp starts Monday!  There is still time to sign up!

Lego movie made by a 12-year old

Another one! From Integrated Fitness CrossFit

Real Girls Lift Heavy - not WFS

Camille LeBlanc-Bazinet, 270 pounds to be precise, at 5'2"

Back squat 5 rm

kips for toes to bar

10 dumbbell thrusters
10 burpees
10 toes to bar

Tell me again how CrossFit is going to make you bulky.

Saturday, November 3, 2012


New On-Ramp starts Monday!  There is still time to sign up!

Bacon from Homestead Beef

Know thyself
"That delicate, beautiful moment before starting a lift is the ultimate reflection of the soul."

Top 5 reasons bone broth is the bomb.  Budget paleo.

Photos of Meatza!.  They look good, but I can't recommend one over the other.  Post to comments if you find a good one that satisfies a Pizza craving.

The recipe aggregator Chowstalker has a bunch of Meatza recipes, too.  They even have a Whole90 approved section for 100% grain and diary free recipes.

Nomnom Paleo has a bunch of free recipes I've heard are great, plus a Recipe App.

What do chickens eat?  Anything really: bugs, bacon, grains,
 compost, grass, dandelions, Styrofoam, etc.  They aren't very tidy about it though.

Got bacon?


Make up something you missed earlier in the week from 2 - 4 pm or go run a 5k!

Friday, November 2, 2012



As usual the 9:00 am WOD class is open to all members and visiting CrossFitters.  Usually this is a longer, tougher workout with a serious warm-up - maybe a partner WOD or a Hero WOD.  Not for newbies.

At 10:00 am there will be a free intro to CrossFit class.  Come visit and check it out.  Geared for new people; there will be some time to talk about what we do here.

Thursday, November 1, 2012

Friday plus demo videos

BMI is worse than useless.

The Whole Nine's guide to surviving Zombie Attacks.

Plus some candy recipes which are kind of paleo-ish.  Plenty of sugar, but no corn syrup or artificial colors.  And apple tart!

Angie would like to learn some Meatza recipes.  Post to comments if you know a good one!

Bench Press 5 rep max
Don't forget your 90% set and your bent over rows.

5 rounds
5 strict pull-ups
10 burpee box jumps
20 tire strikes
30 Russian twists