Archive for November, 2011


WOD for WEDNESDAY 11-30-11

November 30, 2011

Thai Boxing Conditioning is available at 6, 12:30 and 6pm.

The CrossFit WOD is available at all classes and is as follows

STATIC HOLDS for Combined Time.  2 Attempts at the following holds.  Any order.  Rest to recovery.

1)BARBELL OVERHEAD @ 100% Bodyweight/75%

2)GHD Horizontal Hold



50 GHD situps for quality.


On a different note, we are pleased to welcome the very well coached Veronica B.  She joins us after a schedule conflict left her unable to get to Port City as often as she’d like.    No surprise, she came aboard fit and technically sound.  Also returning after a few months away Sharon (Sunshine)  F.    Welcome back Sharon.  You were very much missed.

PS-  Where are Hobbs, Watson, Binstock and Robinson….?  Anyone know, fill me in.


WOD For tuesday 11-29-11

November 29, 2011

For time

125 Double unders (scale to 400 singles)

100 Air Squats

75 Kettlebell Swings (24/16)

50 Burpees

25 Thrusters (115/75)

I did this today for the third time and got 17:40.  I had a goal of 3 minutes per movement and went long on the swings and the  burpees.  It’s pretty hard.  You should all be aware that every element is scalable if necessary.


WOD for Monday 11-28-11

November 28, 2011

Strength-  5-4-3-2-1 Back Squat for weight as follows.  Warmup and select your weight for your set of 5 backsquat.  Attempt your set, and at it’s succesful completion, start the clock.  Exactly one minute later, start your set of 4, conclude, rest 1 minute set of 3 etc. Score is total weight but please note:  1) you must complete the given reps for the set to count. 2) you are responsible for any weight changes, up or down between sets.

Work- AMRAP in 8 minutes of 12 box jumps/8 pullups.


PS- H U U  U GE Thanks to Rick Cheek.  His gracious loan of top flight power tools is responsible for our new, improved pullup bar.  Sadly, to preserve our new bars integrity, I am forced to declare it “Girls Only”.  Guys, please use the 1″ diameter higher bar.



Brief Words about Open Gym

November 27, 2011

Yesterday and today both were gratifying Open Gym sessions insofar as they were well attended AND people got fairly ambitious.  Marcos hit a double metcon, Jacqui repeated the Wall Walkups from 2 weeks ago, Geoff and Jess took on FILTHY 50, and Michaela  tackled BARBARA among many other good efforts.

That said, almost everybody who came out was more experienced than average, and I’d like to reassure our newer members that attending open gym is encouraged, regardless of what you choose to do.  An easy recovery row, a session on the therapy rollers, some light Olympic movements are all as valid as any named WOD.  Please DO come out.  You do not need to be a firebreathing CrossFit maniac.


Black (and Yellow) Friday Deals.

November 27, 2011

T Shirts are now ten bucks. All sizes, all styles.  Gotta move the product to make way for Hooded Sweatshirts, coming soon.

Also, back by popular demand, are our 50% off Gift Certificates.   Got a friend who, despite your best efforts,  just doesn’t get it?  “My zumba class is enough.”    “I’m doing Gwyneth Paltrow’s trainer’s workout.”  etc etc.   We’ll, we’d hate for you to be on the hook for $100 bucks, but $50 isn’t so bad, so buy your friend their first month of CrossFit at half of what you pay, and laugh at their muscle soreness and puzzled looks when you ask if they  “totally destroyed the pistols on friday” and/or “fuc*ing killed Barbara”.

This is new members only and it includes their mandatory FOUNDATIONS sessions.  They are available from now through Christmas and your friends can start anytime from January forward.


Saturday Open Gym 10 to 1.

November 26, 2011

An extra hour of Do-Your-Own-Thing.   Take  a shot at the board.  Work on a weakness, etc.


OPEN GYM 1 to 3 pm

November 25, 2011

Later than normal.  Sleep in/clean up and then come work off your excess.  See you there.