Archive for January, 2014


WOD for Friday 1-31-14 Schedule Notes.

January 31, 2014

All classes intact and on schedule. Roads are fine. See you then.



Gauntlet’s-  The same action, increasing weight, decreasing reps, as fast as possible.  

Box Jumps (touch the ground)

20 reps @ 24/20,  15 reps @ 27/24, 10 reps @ 30/27


20 reps @ 95/65,  15 reps @ 115/80, 10 reps 

KB  Swings

50 reps @ 35/25,  35 reps @ 53/35,  15 reps @ 70/53




WOD for Thursday. 6 and 7 rescheduled to 10:30 and 11:30

January 29, 2014

Just “tested” the roads at 5:15 am. Fail. 6 and 7 rescheduled to 10:30 and 11:30 with 12:30 and 1:30 still in effect. We will see about 5 and 6 based on melt off this afternoon.

PS– Please be aware that the CFCB facebook page may be faster and easier to access on your phone/mobile device. If you’re not already friends with us, please fix that.


Open workout 13.4

Amrap in 7 by ascending 3’s (3-6-9-12-15-18)

Clean and Jerk 135/95
Toes To Bar


5 Minutes max calories on either the AD bike or the C2 row. Whichever you dont so today, expect to do tomorrow.


Bench Press 4×8 tempo controlled at 1-3-x-1
Scapular Retractions with a band 2×20


WODS for Monday Tuesday and Wednesday Jan 27-28-29. Diet Contest 1/2 way check in.

January 27, 2014

We are at the halfway point of the Annual Diet Contest.  As always, there’s a lot of slippage in terms of how compliant people are being.  I would really urge you to bear down and get strict these last 3 weeks.  You will regret it if, 3 weeks from now, you are disappointed in your photos and didn’t do all you could to drop bodyfat.  If you are not moving in the right direction, speak up asap.

Reminder that to be eligible to win you must make 10 individual separate food entries, not for instance throw 1 long post with 10 days worth of food recorded.  

Also, make sure you attend the awards ceremonies Saturday, Feb 15th.  We are soliciting host venues. if you are interested in hosting the awards ceremony, please let me know.  Count on 50-60 attendees.  Its “bring a dish to share style”, so if you host you need not cook anything.   There will be feats of strength with prizes attached. Couples Handstand Benchpress is definitely returning.  Your suggestions for feats of strength are welcome.




AMRAP in 10 Minutes

60 Bar facing Burpees

30 OHS  120/90  (95/65)

10 Muscle-UPs  on rings (substitute 3 Pullups/3 Ring Dips for Muscle Ups)


A) Weighted Pullups 4x 6-8

B) Shoulder Press 4x 6-8 

Alternate A and B  starting a set every 2 minutes.



Strength 1:  Back Squat 4×8  Tempo Controlled at  1-3-x-1

Strength 2:  Stiff leg Deadlift 4×5 Tempo Controlled at 2-2-2-1

WORK– Max reps in 5 Minutes of  5 Hang Squat Cleans @ 135/95, 5 Box Jumps 24/20

Wednesday–MON or TU Make Up or Recovery Day

Technique-  15 minutes Rope Climbs or HSPU Progressions

Work-  15 Minutes – Monostructural. As hard as appropriate.

Recovery-  15 minutes Aggressive Therapy roll/Stretch.








OPEN GYM IS 10 — 12 noon Saturday.

January 25, 2014

Come in and get out of the cold.  The heat is cranking.  Make up Fight Gone Bad.  


Friday WOD revised

January 24, 2014

WOD is FIght Gone Bad

Against a running five minute clock perform each of the following actions for 1 minute each for max reps (calories). 3 rounds total.  Rest 1 minute 

Wallballs  20/14

Sumo Deadlift High Pulls 75/55*

Box Jumps  20″/20″

Push Press 75/55



There’s a million FGB video’s on Youtube if you want to see what it all looks like.

* Some CrossFit’s throw a tantrum about the shoulder impingement on a Sumo DeadLift High Pull.  To that end, here’s my thoughts: 1) These are light loads.  If the loads were heavier I’d have more concern.  2) If you jump aggressively, like you are SUPPOSED TO, you reduce the load on the shoulder even further.  3) We havent done SDHP’s in more than a year.  3 Minutes a year will not cause an injury, given points 1 and 2.    We’ll go over proper mechanics before we start.  


FGB is kind of fun.  Hope to see you.



Additions to Thursday 1-23-14 and Friday’s WOD 1-24-14

January 23, 2014

Thursday  after the Split Jerk Drills but ahead of the double unders, the following Metcon:

AMRAP in 7 of

Ascending three’s so 3-6-9-12-15-18 etc

Toes to Bar

Hang Cleans @ 135/95  ( Squat or Power cleans both legit)



OPEN Workout 11.1 

AMRAP in 10

30 Double Unders

15 Power Snatches



4×5 Pullups for load

3×8 Supine Rows

2×20 Scapular Retractions with a band.


WOD fr W and Th

January 22, 2014


First off, big thanks to those of you taking the time to post your scores and comment.  Things are much improved already, but there are still a large % of you all who have yet to post.  I encourage you to do so, if for no other reason than to archive your scores.

WODS are 

WEDNESDAY- In any order.

A)  Two, 8 minute blocks of continuous monostructural activity.  Recovery pace or aggressive, as you see fit.  

B)  Accumulate 60 GHD Situps or 120 floor situps (feet anchored is fine).

C) Arm Cycle-  60 seconds of  Rythmic, Unbroken rope whips, seated dumbell bicep curls, lying dumbell tricep extensions.  Pick a dumbell weight that lets you move with a controlled and steady cadence for the entire minute.



Split Jerk  — Work to a heavy single rep

4×5 Split Jerk Lunges @ (Medium intensity) for Balance/Technique

3×5 Split Jerk Shoulder Press @ (Tough intensity) for load.


2x 100 Double Unders for time.  Rest 1:1  Between efforts.