Archive for September, 2011


WOD for Friday 9-30-11

September 30, 2011

For time

20 wallballs 14/10

20 wallballs 20/14

20 wallballs 30/20

100 Jump Rope Singles Right Foot

100 Jump Rope Singles Left Foot

25 Kettlebell Snatches Right Arm

25 Kettlebell Snatches Left Arm


Then, immediately following the wod you have two minutes to land your heaviest 1 rep clean.

Two scores:  Time for the first portion.  Weight for the second.  Added and averaged.


9-29-11 WOD for Thursday

September 29, 2011

Tiki bar run.  Door to door. Contrary to what I said earlier, you can run in any sand, hard or soft, that you like.  To that end, I am told that 12 and 1 will have the lowest tide and therefore the hardest sand.  That said, the midday classes will be dealing with the warmest temperature.



WOD for Wednesday 9-28-11

September 28, 2011

Thai Boxing Conditioning available at 6 am, 12 noon and 6pm.

The following WOD is offered at all sessions

5 minutes of Shoulder Mobility/Pressure Point Therapy

Strength- 5×2 Push Press.  No drops

Work- 30 rep Hang Cleans for max weight.  2 Attempts.  No drops.  See 2-17-11 for results from last time.


WOD for Tuesday 9-27-11

September 27, 2011

I had said ELIZABETH, but it slipped my mind that we did that workout in July.  Instead, below is a similar workout, but one that will accommodate the fatigue from Monday’s workout a little better.

20-15-10-5 of

Front Squat 135/95

Ring Pushups

Short and intense vs today’s long slog.

Well done on today’s tough workout.  New Craig, you are getting thrown into some movements with very little coaching.  While I aim to remedy that soon, meanwhile– way to game up!   You all (Jessica K, Talin) are encouraged to record your scores and scaling details so that when (not if) we do this again you’ll know where you were at and how far you’ve come.


WOD for Monday 5-26-11

September 26, 2011

Seven rounds for time of:
7 Handstand push-ups
7 Box Jumps 24/20
7 Knees to elbows
245 pound Deadlift, 7 reps
7 Burpees
7 Single Arm Kettlebell swings
7 Pull-ups

This is similar to, but not identical to the CrossFit Named workout  THE SEVEN.  Some exercises have been replaced with different movements due to space and equipment concerns.    Also, some of you have asked after the term “CHIPPER”.  While a chipper does have multiple events, (usually several, but conceivably only two) it does not have multiple rounds.  So this particular wod is NOT a chipper.   FILTHY FIFTY is a ten event chipper, and because of the wide variety of tools and modes and uncommon exercises (jumping pullups) people recognize it as such, but something like ANGIE is also a chipper. 100 each of pullups, pushups, situps, squats.  Only four and much more basic stuff, so less razzledazzle, but still a chipper.

Looking ahead this week


WEDNESDAY –Some measure of overhead capacity.

THURSDAY–Look for a soft sand tiki run.  First time in a while.



September 23, 2011

10 am-  Mobility via Yoga from Candace Evanofski

11 am- Olympic lifting drills

12 noon- Team games, most likely indoors

Sunday the gym is closed.


WOD for Friday 9-23-11

September 23, 2011

Strength-  Max reps Standard Deadlift in 1 minute @ 315/185.  Up to 2 attempts.  Scale the weight as necessary.

Work-  Row 500/Run 800/50 KBS/10 tire flips for time.