Archive for July, 2011


WOD for Monday 8-1-11 and introducing our new Yoga Partners!

July 31, 2011

First, I am pleased to announce our partnership with Candace Evanofski and Utpala Yoga!  Yoga is a huge hole in my fitness education and I have been trying to get some degree of Yoga presence in CFCB for several months.  Please note the link to Utpala Yoga in the “FRIENDS OF CFCB” menu.

As of now, there are a variety of classes offered on M-W-F and Saturday, none of which conflict with the current CrossFit schedule.  As a CFCB member you are welcome to take a trial class for free.  Please see me or Candace (who will be around the gym quite a bit) for details.

Every day this week will have a 3×5 strength component first, then a work capacity or technique test 2nd.


Tuesday- Sumo Deadlift

Wednesday- Shoulder Press

Thursday- Snatch

Friday- Front Squat

WOD for Monday

Strength:  3×5 Cleans.  Power or squat.  Must touch and go.

Work:  We did this or 4-21-11.  Your choice. For time.

75 Thrusters @ 65/45

50 Thrusters @ 95/65

25 Thrusters @ 135/95


Schedule for Saturday

July 30, 2011

9am  Team games.  Events TBD.

10am 20 minutes dedicated to joint mobility/myofascial release.

10:20-11 Olympic Lifting drills.  Technique specific work.



OK, Which one of you’s been playing around on Craigslist?

July 30, 2011

This was posted in Craigslist Rants and Raves.  I was amused.

Who’s seen these jackasses doing adult field day on the beach? They all look f’n anorexic, especially the dude that’s running the thing. What a bunch of jokes. Go home! You’re so insecure you’ve got to be anorexic and try and show off on the beach. You’re a bunch of old f’ers that wish they could be young again. Lame. 




WOD for Friday 7-29-11

July 29, 2011

On a 3 minute clock

run 400 m

then, hang clean max reps in the remaining time 115/80.  Every rep subtracts one second from your 400m time.  Your round ends either at the 3 minute mark OR when you drop the bar.

rest 3 minutes

x4 cycles.


Score is total run time.


WOD for Thursday 7-27-11

July 28, 2011

STRENGTH- Back Squat 3 x 5.  Heavy Exposures, exclude your warm up sets.

WORK- AMRAP in 15 Minutes of 1 Deadlift @ 185/135  /  2 Pushups (hands stay on the  deadlift bar).


Thai Boxing Conditioning and the alternate WOD and words about Saturday.

July 27, 2011

Tomorrow Thai Boxing Conditioning is an Option at all class times except 7am.

Alternate Wod is as follows:

100 Wallballs

100 Double Unders

50 Burpee Box Jumps (guys box/girls tire)

50 GHD Situps (full range, touch the med ball if possible)

For time, BUT split any way you want.  Keep in mind that busier classes will have some bottleneck at the GHD.

As far as Saturday’s go, team WOD’s will stay unaffected at 9am. Going forward we’ll do the following stuff and see how the response is:

10:15– A good 30 Minutes of mobility work.  “Foam” rollers, Lacrosse Ball, Extended stretch period.

10:45– Dedicated Olympic Lifting period.  Drills and technique specific instruction on any and all aspects of the Snatch and the Clean and Jerk.

Open Gym from 10:30 to 11:30– If Oly lifting isn’t your thing, come in anyway and work on whatever you like.


Tri-Affiliate Beach Wod Photos

July 26, 2011

First, H U G E thanks to Sharon Fogarty who ditched her kids long enough to take these great photos and then had to send them all to me.  Much appreciated.

These are primarily CFCB members in action, to the exclusion of PCCF and CFW.  If any members from those gyms are on here looking for shots of you, I am going to send them to Josh and Tracy respectively.  Hopefully by tomorrow at the latest.

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