Wednesday, July 31, 2013



Jerk 3 rm

Three rounds for time of:
135 pound Hang power clean, 15 reps
15 Burpees

Tuesday, July 30, 2013



 Solid lock out

Good rack position with bar on shoulders,  elbows in front of the bar,  and solid torso. 

PC 4×4 @ 80% 1rm (demo with bar path trace)
*Find 1rm if you don't know it

2 Rounds
30 ab mat sit-ups
30 kb swings (72/53)
30 OH walking lunges (45/25 plate)
30 box jump to Step Down
-rest 3 min-
Record total time

Monday, July 29, 2013


 Rockin' the pull-up rig.

Push Press 3×5 

5 rounds for time
250 meter row
10 burpees
20 russian twists
30 mtn climbers (Like this)

Sunday, July 28, 2013


Anthony, with fast feet!

Max reps Pull-Ups 4 ways + 1-2 Strict Pull-Ups
Ya'll know what this means - chin-up grip, pull-up grip, and alternate grip on both sides.  Illustration

Squatting mobility from Kelly - pistols, etc.

Back Squat 4×4
Muscles used with different squatting positions.

EMOM 10 minutes 
5 Thrusters(155/135 men, 95/65 women)
15 Double Unders (sub 7 attempts if needed)

Thursday, July 25, 2013


The kids are out on vacation - the CrossFit kids class is going to take a little break as most of the young athletes are out of town for vacation.  Please check the schedule for updates. 

On a related note, our 9:30 am babysitters are out for the next couple of weeks.  It sure has been nice having them around!  They will be back after about two weeks.

Link-a-rama yesterday.  Check it out if you haven't yet.  Also - the CrossFit Games are happening in California - the best of the best are competing in an awesome display of strength, endurance, and recovery.

I saw some very nice squat clean thrusters, or clusters, today.

Bench Press 3×5 @80% last weeks 5rm

DL 225/135

Wednesday, July 24, 2013

Thursday - announcements and demo links

The kids are out on vacation - the CrossFit kids class is going to take a little break as most of the young athletes are out of town for vacation.  Please check the schedule for updates.

On a related note, our 9:30 am babysitters are out for the next couple of weeks.  It sure has been nice having them around!  They will be back after about two weeks.

Check out the little baseball bat weight on the sledge hammer - a quick way to add an extra pound.

The CrossFit elite athletes did a huge rowing event - read about it here.  OMG.  You can ask James what rowing 21,097 meters is like; he has done it.

My classes have been practicing the Inverted Burpee, a fun move from the archives.  Well I remember doing 100... 

Jerk 3 rm (Practice the split.  Check out this squat jerkMore in practice.)

155 pound Squat Clean and Jerk, 30 reps
The barbell goes from ground to overhead, passing through a front squat in which the crease of the hip passes below the height of the kneecap. The finish position is with the arms, hips and knees fully extended, arms overhead, with at least a portion of the ear visible in front of the arm. Dropping the barbell is acceptable.

Tuesday, July 23, 2013


The jumping bar muscle up or jump to support.

1rm hang clean

10 minute amrap
5 power cleans (155/105)
10 Wall Balls
10 Tire Strikes

Monday, July 22, 2013



Skill:  bar MU (the kipping ring row)

Push Press 3×5

bar muscle up
250 m row in between MU
*Sub either jumping bar MUs or chest-to-bar pull-ups and dips.

Sunday, July 21, 2013


Bill K and Anthony

I hope you had a great weekend!  CrossFitters are encouraged to go out and try new sports with this new strength and stamina you have developed in the gym.  I heard one of you tried stand-up paddleboarding!  Another athlete is going to climb Mount Kilimanjaro in the Fall!  I attempted rollerblading - ouch.  How about you?  Did you do anything cool this weekend?

Kipping pull-up (see demo and efficiency tips).  Work on that kip, work on your butterfly if you can do 5-10 strict pull-ups.  That strength and control is required so that you don't damage your shoulders just dropping down. (Related: efficiency tips for the muscle-up.)

Back squat
4 sets of 4 reps
Add 1 to 5 pounds depending on your age, size, gender, and experience.
This means do warm-up sets until you get to your heavy set, then do 4 sets at that same weight.

12 minute amrap
7  pull-ups
7 box jumps (step down)
7 kettlebell swings

*As heavy as possible or AHAP.

**Comment here if you would like some more heavy kettlebells.

Thursday, July 18, 2013


Hricko and Joshua 

Bench press 5rm
2x Max DB Bent Over row
*Back Squat 135/95 (Scale up if you squat more than 270/180)
Pull Up
Do not use a rack.

Wednesday, July 17, 2013



Nice handstand push-ups today!

Skill work Double Unders for 10 minutes
 max reps unbroken or working for 30 seconds of each minute and resting for 30 seconds.

4 Rounds:
1 minute at each station, max reps
Single Arm DB Snatch (Alt each arm per rep)
Hand Release pushups
Step ups with the DB ( Use a shooter box or stack of plates.)
Bear crawl up and back, rest for the remainder of time
*no rest between rounds

Tuesday, July 16, 2013


The Aarons

If you had any trouble with the clean today, check out yesterday's short videos.

 Skill work: HSPU

(On the minute for 12-15 minutes complete 4-6 hspu)
*if you can't do a handstand push-up become competent in locking out against a wall

Push ups

AB Attack!!! 50 land mines, 50 evil wheels, 50 hollow rocks *partition as needed

Monday, July 15, 2013


Roland.  Nice chest to bar pull-ups today!

The clean. Defined.

The power clean. With adjustment to the jerk grip.

Kick flexibility's ass.

For 15 minutes, complete 1 Power Clean every 30 seconds and 1 Clean every 60 seconds
@ 80% of 1RM Power Clean

4 Rounds For TIme:
30 Double Unders (or 15 attempts)
20 Sledge Hammer Strikes (10 per side)
250 Meter Row

Sunday, July 14, 2013


Back Squat 4×4 @ 75% (add 2 to 5 pounds from last week.)


12 minute to complete as many reps as possible
Single Arm DB/KB Push Press (40/30)
(Perform 1 PP w/ Right arm and 1 PP w/ Left Arm….3 Right, 3 Left, etc….)

Chest to Bar Pull-ups
Box Jumps (24/20)

Thursday, July 11, 2013


Clarissa! Nice work handling that 30 pound weight and still keeping the chest up and shoulders square.

Guess what guys...
Bench press 5rm
2x Max DB Bent Over Row

Partner WOD
Both Partners will complete:
50 Ball Slams while other partner holds a plank position
40 Wall Ball Shots while other completes Farmer Carry
30 KBS while partner performs a wall sit
20 Shoulder 2 OH while other performs a dead hang on pullup bar
10 Front squats (same weight as S2OH) while other holds bar in racked position

If there is an odd number of athletes, you can work in teams of three.  Two can hold while the other works, then two can work while the other holds.

Wednesday, July 10, 2013


The magic kettle bell swing.

Press 3 rm

AMRAP 10 minutes
7 Db Power Snatch (R-Arm)
7 Db Power Snatch (L-Arm)
21 Double Unders (or 14 DU attempts if you need to :) )

Rest five minutes.
Tabata row. Score is distance in meters.

Tuesday, July 9, 2013


EMOTM for 12 minutes (Use 65-75 % of 1rm PC)
1 Clean Pull
1 Hang Clean High pull
1 Power Clean
1  Clean

4 rounds Not For Time
25 Push Ups
10 windmills Right hand
10 windmills Left hand
Bear crawl
Rest as needed

Use a smart weight and maintain control throughout the movement.

Monday, July 8, 2013


Fifteen minutes of skill work

5 rounds
15 kbs
10 chin ups
250m row

Sunday, July 7, 2013


Check this out!  Dick's Sporting Goods is your CrossFit Shopping Mall.  From posters of Reebok CrossFitters in their great clothes (elegant even while WODing) to Denver's Rage gear!  (For quality Rogue Fitness online can't be beat, but this stuff is handy and not too bad.)

Back Squat 4 sets of 4 reps
Add 2.5 to 5 pounds this week.  Let's build it up with a good foundation.

12 minutes
6 shoulder to overhead
9 box jumps
12 sit-ups

Thursday, July 4, 2013


Bench press 3 sets of 5 at 75% of your one rep max
Dumbbell bent over rows, 2 sets of max reps, as usual for assistance work the goal is 12-15 reps.

You will get to rest in between these short WODs if you go fast.  Go ahead and redline.

Two mini WODs!  
5 rounds
10 wall balls
5 chin ups (strict if you can)

10 ball slams
30 double-unders, you may count fails
10 knees to elbows

Wednesday, July 3, 2013

Happy 4th of July

Noon and evening classes are cancelled on Thursday, but there will still be a class at 9:30 am.  WOD to be announced at class, depending on class size.  Please sign up so the coach can think up some evil plans.

Regular schedule on Friday.  NEW evening class at 6:30 pm Friday!  This will be continued as long as there is demand for it!

Tuesday, July 2, 2013


Those were some fun kettlebell snatches.  Remember, you always have the option to do dumbbell snatches instead if your technique is not yet solid.  Here is a great video about how to not tear your hands up while snatching.  Steve Cotter is an amazing athlete and a very popular kettlebell coach - he has great advice.  I don't put the thumb on top of the handle like he does, but I might try that now.

Group warm-up with 10 minutes active mobility work
Three sets max reps supine ring pull-ups - feet on the box, horizontal body, is Rx'd.  

Remember the renegade row?  Your old friend... eh... enemy... eh... nemesis...
5 rounds
8 dumbbell step-ups (each leg) heavy
16 v-ups
8 Renegade rows (each arm, same dbs as step-ups)

Monday, July 1, 2013


Awesome day in the gym today folks!  You came in and really rocked it!  Just for the mental exercise  figure how many sit-ups you did today compared to "Anne".

On a related note: classes are filling up.  We won't turn you away unless we are really packed for that particular WOD, but please sign up for class.  Get on the waiting list - a spot may open up.  We may need to open more class times - indeed this week we are opening up a 6:30 pm Friday class due to popular demand!

On The Half Minute Every Minute - OTHM
1 power clean at 80%

Kettlebell swings, Russian
Push press
250 m row

Yes, you row every round.