Archive for January, 2015


WOD for Friday 1-30-15. Open Gym Schedule. (updated Sat and Sun both!) Also, next week’s Comp reminder.

January 30, 2015

Athletes, Open Gym will be Saturday 9-11 and Sunday 10-12. Thanks to Jeff K. for facilitating open gym.

Recall that next week is our tag team 6 on 6 competition. We have 2 complete teams of the women but only Bob, Joel, Greg and Steve have stepped up for the men. 2 More men are needed and beyond that we may field a 3rd team if we have demand. In the true spirit of CrossFit you don’t know the events until just prior.

Friday’s wod is CF Open Workout 14.4. Many of you did this last year. Search “14.4” in our archives to see your scores. I found my notes from last year helpful.

Against a 14 minute clock AMRAP of

60 Calories c2 Row

50 Toes to Bar

40 Wallballs 20/14

30 Cleans (floor to shoulder, any depth) 135/95

20 Ring Muscle Ups


WODS for the week of 1-26 to 1-30-2015. Brief note about Open Gym.

January 25, 2015

Re: Open Gym. Attendance was pretty good this past Saturday with a number of you doing something I highly encourage: expanding the tool box beyond what we’d do in a session. Whether it’s due to space restrictions, equipment availability, or the difficulty in quantifying a movement, we have a number of tools we don’t take consistent advantage of. The battle ropes, dragging tires, flipping tires, sledgehammers, 30 degree treadmill, sandbags etc all have ambiguities or restrictions that make them hard to program, but they are VERY valid exercise modes and a great way to introduce even more variance in your prescription. Pick a tool and go max reps in a minute, off for a minute x 5 cycles, if you’re at a loss for what to do. And/or see myself, Jade or Whitney.

Monday- For time: 10 to 1 of Overhead Squat 95/65, Over The Bar Burpees

Tuesday- Intervals Women: 2 on, 4 off Airdyne for calories. Men 1 on, 2 off 5 burpee buy-in, max reps heavyrope.

Wednesday- 20 Minutes of Open Gym dedicated to your weaknesses. Muscle ups, kipping pullups, snatch technique, Double Unders, handstand pushups. Your choice.

Additional Training TBD

Thursday- A) Thruster Cluster: Max Rep Thrusters 95/65 as follows. 1 minute on, 1 minute off, 2 on, 1 off, 3 on, done. Rest 10. B) For time 50 Bench press 135/80, 50 Touch the ground Box Jumps 24/20, Athlete’s choice on the division of labor.

Friday- Open WOD 14.4. Against a 14 minute clock: 60-calorie row, 50 toes-to-bars, 40 wall-ball shots, 20/14 lb. to 10/9-foot target
30 cleans, 135/95 lb, 20 muscle-ups


Open Gym 10-noon. Diet contest halfway mark.

January 24, 2015

You are 3 weeks away from your after pictures. If you are satisfied with your progress, keep doing what you’re doing. If you are NOT, please ask for feedback in your food journal posting with the word “FEEDBACK” in your title. There’s a lot of you and I have been more focused on 1) people who are new to the diet contest and 2) people who have privately asked me 3) people who are posting with specifics, volumes and times.

It is not too late to make visible progress. Don;t throw in the towel just because change has been slower than you’d hoped.

Now is the time to get particularly compliant and really bear down. “I’m sick of salads”, “I can’t afford organic”, “I just want something sweet!”, “My kids get me so stressed I NEED some wine” are all excuses that, in this short time frame, are increasingly weak. 3 Weeks from now, bask in the glory of some really good after pictures while you shotgun a fifth of Gallo White Zin and shove endless Krispy Kremes down your maw, but until then, be disciplined! You will regret it if you don’t and then you’ll have to wait 46 weeks till we do it all again.


WOD for Thursday 1-22-15 and Friday 1-23-15

January 22, 2015

EMOM – Ladder of Hang Squat Cleans Start at 155/105 x5, next minute 6, next minute 7 etc until you miss, then reduce weight to 135/95 start again at 5, then 6, then 7 etc, until you miss, then reduce weight to 115/85 start again at 5. Score is highest completed round at each given weight. Example- Susie got 105×7, 95×9, 85×8. Between ladders, rest 1 full minute plus time remaining in the failed minute. So if you miss the round of 9 at the 30 second mark, you have 90 seconds before the start of your next effort. Scale with weight.


7 toes to bar for time emom x 7 minutes. Score is cumulative toes to bar.


12 Minutes- Work to a heavy Split Jerk single.

Supine Row 3x Max Effort

Ring dips (strict) 4×8

GHD situps (strict) x50


WOD for Wednesday 1-21-15

January 21, 2015


Men- airdyne 2 on 4 off x 5 cycles, for max calories.

Women- C2 Row same as men. Compare to 12-30-14


WOD for Monday 1-19-15, Tuesday 1-20-15

January 19, 2015

Monday, Inspired by Jackie

1000 m row
50 Thrusters at 75/50
25 pullups (men- c2b)

Tuesday (Interval Tuesday is postponed to Wednesday this week)

Option A is make up monday if you missed it.

Instruction on the snatch. New Snazzy video from Camille le Blanc Bazinet HERE.

EMOM x 5
1 power snatch + 2 Overhead Squats

EMOM x 5
1 Hang Squat Snatch + 1 Overhead Squat

EMOM x 5
1 Full Snatch

Athletes determine load. Technique priority.



January 18, 2015

In honor of the civil rights efforts of The Reverend Dr. Martin Luther King, we are sleeping in tomorrow (1-19-15). 6 7 and 8:45 classes cancelled.

There will be a bonus class, full instruction, at 12 noon. 1 5 and 6 remain intact.