2012 05 08
Exercise & Self Esteem, Tempo Deadlifts
Monday morning Carlos, the one armed wonder, walked into my office to show me a beautiful picture of his baby niece. I asked him when he was going to have kids, and he said he didn't want kids. He offered that other kids were really mean to him when he…
2012 05 07
Everybody get geared up. It's time for the queen of benchmarks. It's Fran time! While contemplating the impending pain that will come Monday, check out this new world record Diane performed by Chris Spealler. 21-15-9 Deadlifts at 225 and Handstand Push Ups: 1:52. Keep in mind that the guy in…
2012 05 06
Friday's WOD: Push Press 12x2 on the min @70% of 1rm Jerk (see 4/27/12) or 80% of 3rm Push Press (see 4/13/12) 3 Rounds, rest as needed between rounds (not for time) 50 Double Unders Max reps push ups
2012 05 03
Spring LEANing Paleo Challenge will start on Monday May 14 at 7PM. That evening we will cancel the CrossFit 101 class in order to host the Kick-Off Meeting. If you have never participated in a Paleo Challenge with us then attending the Kick-Off Meeting is mandatory. If you are an…
2012 05 01
Last week I made a post about virtuosity, and being sure that every rep counts. Today is the day to put it to work! Karen is a work out where it is really easy to get into a habit of letting the ball hit the wall a bit low, or…
2012 04 29
If you're gonna CrossFit, you're gonna CrossFit while you travel, right? Well, I do! Maybe you do too. Below is an updated link to 100 CrossFit Travel WODs. Enjoy with a Mai Tai on the side, and sorry for letting the old travel link expire. 100 CrossFit Travel WODs -Ryan…
2012 04 26
Lost n Found, Don't be a Jerk…
Lost n Found! Are you missing warm items around the house? If so, perhaps you left them at the gym! Please come in the office and look through the BIG white bag on the chair behind the door, in front of the water bottles, and find your missing items. If…
2012 04 25
Gymnastic work of coaches choice Three rounds for total reps of: 0:30 of Deadlifts (Rx Bodyweight) 0:30 of Push-ups 0:30 of Hollow Rocks 0:30 of KB Swings, (53/35) Rest 1:00 between rounds.
2012 04 24
Mark your calendars, May 14 will start the next Paleo Challenge. It will be 45 days of FUN, so don't miss it! Details will follow, but what matters now is that you get it on your calendar, because amazing things happen when we make a commitment! Also, please be aware…
2012 04 23