Archive for January, 2011


Diet Contest Home Stretch and the after party details.

January 31, 2011

We are in the last two weeks of the Diet Contest.  The pictures are all that matter.  If your goal is to win, time to get extreme, because some of your competition surely is!  If your goal is merely to make some sort of positive change,  you need not worry about things like short term sodium loading and depleting, intermittent fasting, fluid shedding and things like how to pose and such.  But some of you are looking into it all, and anything goes.  Online info is abundant if you want it.

Recall that the AFTER photos are being taken on Feb 12 (saturday) and the party is not until the 18th.  The 6 day interval will be when you can view and vote.  Lala is hosting the party at her condo, which is very close to the gym (address to follow).  Please consider yourself welcome if you are a CFCB member, regardless of your diet contest participation.   Also, your spouse/significant other is invited, but beyond that please check with me before including others (for example, members of othr CrossFit’s, prospective members etc).  This is a celebration of your hard work and sacrifice and I dont want too many civilians mucking it up.


WOD for MONDAY 1-31-11. Jade’s first unassisted pullup = TSHIRT, and our guest policy.

January 31, 2011

Warmup and then 5-4-3-2-1 of the Split Jerk.  No time component.  Please check out the video below.  Some of the errors in the liner notes are very small, and demand close attention to see.


3 Rds For time of

10 Full Squat Snatches (65/45)

10 Burpees


Special Congrats to Jade, (who has been K I L L I N G the workouts often solo at 6am, AND coming back in the evening for more) who today got her first, then 2nd, 3rd and fourth unassisted pullup!

Lastly, I always appreciate everyone’s efforts to plug the program, and I make it worth your while to do so with a free month of CrossFit for any and all full price referrals.  That said, I don’t want people completely new to CrossFit’s methodology to just show up for a workout.  For one, the WOD may damage and/or kill them, despite my best efforts to scale it and screen them.  Another reason is that without a decent explanation of our “constant variation” the new person may get a very incorrect picture of the program.

PLEASE refer interested parties to the website, where they can contact me for a foundations session.  People with CrossFit experience elsewhere can come, and anyone can observe a class at any time.

Thanks everyone.


SUNDAY OPEN GYM 11-1. Diet Contest is T-minus 13 days.

January 30, 2011

On your own, work on whatever suits you.


Saturday WODS

January 29, 2011

11 am- Names and Hero’s:  CINDY is a CrossFit Benchmark as Tried and True as FRAN or HELEN.  If your respect tradition, go for CINDY.  As many rounds as possible in 20 minutes of 5 pullups, 10 pushups, 15 squats.  Reads easy, hits hard.

For the more avant garde among you, try HOLBROOK.  Brand new from the main site:  10 rounds of 5 thrusters at 115/75, 10 pullups, Run 100m.  Rest 1 minute between rounds.  Record high and low marks.

Team WODS at 12 noon.  Weather permitting we’ll be on the beach.


T SHIRTS are here. They don’t cost money, but they aren’t free.

January 29, 2011

I have 25 Tshirts in a few different sizes and shades to give away, no purchase necessary, BUT they’ve gotta be earned.   Master some significant CrossFit milestone, and YOU TOO can be the first kid on your block to wear the talented Kit Furderer’s handiwork across your chest.

PR a lift.  Get your first pullup.   Puke during a WOD.  These are just a few of the ways  you can earn your shirt.  I want you in them, so let’s figure out what we can do to make that happen.


WOD for Friday 1-27-11

January 28, 2011
4 Rounds, 4 minutes each.
Each round begins with a 2 minute row, score is calories followed by a different action for max reps-
1) Wallballs
2) Double Unders
3) Kettlebell Swings
4)Dumbell Floor to Overhead

WOD for thursday 1-27-11. Please check for cancellations tomorrow.

January 27, 2011

Hello all-  My symptoms are steady, not improving, and Whitney is unrelatedly sick as well.  My hope is that I can sleep and knock things back a bit, but we’ll see.  PLEASE check the website tomorrow before coming, just in case things take a turn for the worse and cancellations become unavoidable.

This is a tough workout.  Scale by reducing the deadlift weight or by reducing the rounds from 3 to 2, but keep the reps the same.

3 Rounds for time of

33 deadlifts @ 185/135/95

33 Box Jumps (Guys to the boxes, Girls to the tires)

33 Situps