Saturday, August 31, 2013


9 am class on Labor Day!  Join us for a fun team workout!

Free drop-in class for newcomers to CrossFit - check out the gym at 10:15 am.  This will be scaled to your level of fitness to give you the right dose.  As usual, some skill work and some intense metabolic conditioning.

Bigger here

Special WOD today at 9 am, from CrossFit Headquarters.  Watch the live event here and donate.  More videos at CFHQ.

Six rounds for time of:
30 Squats
135 pound Power clean, 19 reps
7 Strict Pull-ups
Run or row 400 meters

Post time to comments.

Thursday, August 29, 2013


3 sets of 5
Add weight from last week.

5 rounds
60 seconds max reps shoulder to overhead
60 seconds max row for calories
60 seconds plank

Wednesday, August 28, 2013


Take 15-20 minutes to find a 1 rep max (1 rm) thruster

5 rounds
10 weighted dumbbell step ups     *advanced 10 pistols alternating legs
7 chest to bar pull-ups
20 double unders or 10 attempts

Tuesday, August 27, 2013

Wednesday - Skunks like CrossFit too!

Sara found this skunk in the gym multiple times!  It wants to do burpees!

3rm Front Squat or Overhead Squat
Thruster max tomorrow.

Death by Bar over Burpee
3 deadlifts at 255/135 at the top of each minute.
Then 1 Burpee the first minute, 2 the second, 3 the third, etc.
On the tenth minutes you will do 3 deadlifts and 10 burpees.

Monday, August 26, 2013


Snatch 3 rm
Some athletes will power snatch or clean as needed.
3 Rounds for time
Five reps of Bar Complex: DL, high pull, snatch, overhead squat*
Bear crawl wall to wall
Rest 1 min
*Sub clean and front squat if needed.

Sunday, August 25, 2013


PaleoLife365, again

Back squat 7rm

7 rounds 
5 thrusters
2 rope climbs or 5 strict pull-ups or five very controlled negatives
10 plyo push-ups (5 right, 5 left)

Thursday, August 22, 2013


Greg Everett Link

The gymnast and CrossFitter Carl Paoli on the skill transfer exercises for the bar muscle up, part one.
There is an app for that. Link on the right and down a bit.

Bench press
3 sets of 5 at 80% or add a few pounds to last week


2 Rounds
10 Front Squats (155, 105)
30 V Ups
500 meter row
Buy out: 2 x 12-15 reps Dumbbell Curls
100 Banded Good Mornings

Wednesday, August 21, 2013


Fish poached in olive oil.
Guide to primal fats.
And the Paleo Mama's guide to avoiding Faileo Paleo.  "Paleo is a guideline. It is not a diet. Be easy on yourself and make the best choices you can!"

Mobility WOD and foam roll
Work on your kipping/bar muscle ups/toes to bar
Five sets of max reps of toes to bar in 40 seconds.  Rest 2 minutes between efforts.
3 Rounds
4 DL (275/175)
16 Banded pull-aparts
20 DU or 10 attempts

Tuesday, August 20, 2013



Skill: Snatch Technique work with bar
1.Work hook grip
2. Snatch shrug
3. Snatch High pull
4. Snatch Balance
5. Hang Snatch

Snatch 2x EMOTM for 7mins *(add weight onto the bar after each set of 2. Record heaviest set.)

12min AMRAP
5 Hang Power clean (135/90)
10 Hollow Rocks
1 Rope climb or 5 Supinated ring rows

Monday, August 19, 2013


The Paleo Parents new book

Beyond Bacon There is more to the pig than just bacon!  Recipes for Paleo lard biscotti and scones!  Oh my!

Push Press 1rm
4 Rounds for Time
3 power cleans
7 Thrusters
15 kbs (heavy American)
20 Russian twists (10 each side/ 45 and 15kg/25)
*make it fast!

Sunday, August 18, 2013


Odd description halfway down here:'s thorough explanation of the "300" workout from Mark Twight.
From Gym Jones about that testing workout and the training workouts.

BS 3×2 90% of 1RM, -max rep @80%of 1rm

Box Jumps (24/20)
Windshield Wipers

Here are some videos explaining the wiper - this is not the warmup exercise done in the plank!  This is a rotational exercise done either hanging from the pull-up bar, or lying on your back with a heavy barbell pressed out over the chest - the barbell provides stability.  Feet touch the ground on each side.  Count each touch.  Scooby hangs from a bar (check out his home gym set up! Or jump to 4:30.)  On the floor.

Thursday, August 15, 2013


The alternate grip, the bodybuilder grip, for the front squat

Bench 3x5 at 80-85%

5 rounds
3 reps of the complex: 3 hang power snatches and 5 overhead squats
15 pull-ups
250 m row

Wednesday, August 14, 2013


Overhead squat for advanced, or Front squat 
OTM every minute on the minute 12
Odd - 15 kettlebell swings
Even - 12 goblet lunges (with the kb held in two hands at chest)

Bonus - 50 to 75 evil wheels 

Tuesday, August 13, 2013



By request, some ideas about alternative nutrition for long-distance athletes.  CrossFitters do tend to need a certain amount of clean carbs to perform well (it's glycolytic work) but long-distance work can be very efficiently fueled with fat.
The Art and Science of Avoiding the Bonk
Low Carber wins Western States 100-Mile Endurance Run
Ironman Triathlete and Paleo Nutritionist writes book.

Recovery day - come in and work on your skills and do some prehab amd mobility work.

Skill: Work on stability on the rings, isometric holds (rings, L-sits, pillars, handstand holds)

3 rounds 1 minute each exercise
-L-Sit hanging from bar
-Banded Tricep extensions
-Banded Pull Aparts
-Sit ups
-Push ups

*Score total Push ups/Sit Ups/Total Time held in the L-Sit on bar

Monday, August 12, 2013


Rocking the pull-up rig.

Watch some nice clean and jerks from the CrossFit Games here.

2 power clean plus 1 push jerk
As heavy as possible.

Four rounds for time
5 front squats (155/115)
10 bar facing burpees
250 m row

If there are more than six people in class, half start on the row.

Sunday, August 11, 2013


The cleanest chickens I have ever seen.

Manually resisted pull-ups and chins for advanced athletes, the usual banded strict pull-ups or ring rows otherwise. 4 sets each grip.

Back squat 4 sets of 4 at 85% of 1rm

AmRap 10 minutes
With one dumbbell
10 dumbbell thrusters, 5 each side (50/35)
10 knees to elbows
10 dumbbell step-ups (lower box or stack of plates)

Extra credit:
3x10 weighted teapots each side

Thursday, August 8, 2013


Alyssa and Michael

Install a CrossFit gym in your cubicle?!

Scott Olson, a Front Range CrossFit athlete you will recognize if you've ever seen a competition there, won the 60 and up age group at the CrossFit Games this summer!  Competing against men from all over the world!  Video.

Bench press 3×2 at 90% 
Max reps at 70%
15 min AMRAP
5 pistols each side
10 True pushups
15 KB swings
1 bear crawl wall to wall
Sub air squats if you cannot keep your heels on the ground with the usual assistance.

Wednesday, August 7, 2013


New sports!   I went out to appreciate some skill at the county fair - actually totally free aside from the lure of gluten-free buns and pastured meat nearby.  We also admired adorable Jersey cows, funny goats, silky chickens, and stubborn pigs, etc.  It's a fun outing and seems like a well-kept secret.

Mark Sisson on beer and overthinking.  '“No test effectively (and definitively) determines gluten content in beer.”'

Extra mobility/mashing

DL 5rm
Be smart.

1 min Bar over Burpees
6 min AMRAP of: 
     5 DL
     5 FS
     5 Shoulder to overhead 
1 min Bar over burpees

This is an eight minute WOD.
No transition time.
Weight - one bar, 
heavy OH but comfortable 
Total score is total reps of everything.

Tuesday, August 6, 2013


Front squat 3rm
Overhead squat 3rm for advanced athletes
Roland does the Turkish Getup
3 Stations:
EMOTM:5 min
20 simple quick feet watch these fancy quick feet
Max slam ball
EMOTM: 5 min
15 DU’s
Max Sit ups
EMOTM: 5 min
10 Pogo Jumps demo
Max Ring Row

Monday, August 5, 2013


Spealler and the butterfly pull-up
Khalipa and the butterfly pull-up.

Push Jerk 2,2,2, 1,1

-Max Handstand Hold Against Wall *Total Time
Hand stand push-up
Box Jump to Step Down

Sunday, August 4, 2013


Quick list of nutrient-dense foods from MensHealth.  They left out the big power houses: organ meats, broth, and fermented foods.  If you want to learn more, here is a little blog post about Mathieu Lalonde's nutrient density talk at the Ancestral Health Symposium.  The best way I've found to eat liver, btw, is to cut it up frozen and eat it like little pills.  Yum.

Max reps Butterfly or other pull-ups

Back Squat 3×2 @ 90% 1rm

Four rounds for time
5 Squat Cleans 135*/95
5 Strict Pull Ups ***
250 m row

* Scale up if needed, 225 or higher.
***If strict pull ups are easy make weighted, do towel pull ups, or rope climb 2x each round)

Thursday, August 1, 2013


Primal coffee -- delicious protein- and fat-rich coffee drink!

Aaron "Redbeard", Marla, and Trent

Bench press 3x5

Complete with a partner for time:
50 supine ring rows
50 wallballs
50 1 arm DB snatch 50/30
1000 m row each
*if you are without a partner, sub 25 reps of each instead.
Can be completed in any order.

Extra credit:
3x Max rep db curls
15 evil wheels