Archive for June, 2015


Please record your interval scores here. 2 Points of note.

June 30, 2015

Women- Your score is total contacts across all 10 rounds.

Men- Score is total calories across all 5 rounds.

IN  the Gym performance note:  Gabbi, our youngest member back-squatted her bodyweight today for a 15lb PR at 135.  Well Done Gabbi!  Onward from here.

OUT  of the gym performance note:  Pam S. was kind enough to share this story.  Recently here 78 year old mother who has suffered some debilitating hospital stays over the course of the last year, was visiting Pam when she lost her balance and fell to the floor.  Much to her mother’s surprise, Pam was aware enough of positioning and physically strong enough to lift her mother back to her feet without incident.

I was so gratified to hear that what we do in the gym contributed to Pam’s being able to solve this situation safely and quickly.  Weights on a bar, calories on a rower etc are all great to track improvement, but these real-world transfers of fitness capacity are really great to see and certainly more important.  If you’ve had any similar circumstances please make let us know about them.


WODs for the week of 6-29 to 7-3-15

June 28, 2015

Monday- recurring Strength.

Tuesday- Intervals.  Women: 5 m shuttle run 1 on, 2 off x 10 Rounds.  Men: Max Effort Airdyne 2 on, 4 off x 5 Cycles.

Wednesday-   1) ROWcHELLa:  1000m row, then 21-15-9 Thrusters/Sumo Deadlift High Pulls.  Rest 10.  2) As many UNBROKEN sets of c2b  pullups (Men 5, Women 4) as possible in 10 minutes.

Thursday- HEAVY in reverse.  Max reps in up to 60 seconds of Shoulder press 135/95, Back Squat 225, 155, Deadlift 315,205.  Times 3 rounds for total reps.

Friday- “CFCB 7”  7 Rds for time of 7 actions, 7 reps each.

Seven rounds for time of:
7 OTB Burpees

7 Hang Clean 135/95

7 Toes to Bar

7 Wallballs 11/10

7 KB Swings 24/16

7 Lunges W/Kettlebell 24/16

7 Box Jumps 30/24


WOD for Friday 6-26-15 Open Gym 10-12noon.

June 25, 2015

For time:

Run 1 mile.

then 5 rounds of 20 deadlifts 135/95, 20 Wallballs 20/14.

A few people have raised an eyebrow at 100 deadlifts.  We’re looking for a weight that you could do 20 reps unbroken, at least fresh.  Another metric:  Your deadlifts should be about as hard and take about as long as your wallballs.   These are not meant to be stifling, heavy lifts.  The input here should be largely aerobic and the athlete should not be taking any extended rest periods.

Open gym is 10 to 12 noon.


WOD for Tuesday 6-23-15. Equipment for sale. The new treadmill. And a small favor to ask.

June 23, 2015

Interval Tuesday.  Both genders will go 5 rounds of 2 on, 4 off for max calories.  Men c2 row, women Airdyne.  These workouts will recur, so please record your scores.

We are selling some equipment.  I will post on Craigslist shortly but if you are interested in any of the following items, please let me know.  I am in need of floor space and/or different stuff and practically giving this stuff away.

Most notably our big white safety squat rack.  That thing is SOLID, and will catch any bar you drop onto it.   Perfectly functional.  It’s one flaw is that the safety bars do not adjust their height.  $100.

Our Blue Rope.  We’ve replaced it with additional manilla and cotton ropes.  I think it’s 50 feet long.  It’s nylon and therefore waterproof.  Should last forever, indoors or out.  $50.

Our older jump boxes.  All sizes and styles (square or pyramids) $20 each.

Some of our Metal Weights.  $20 per plate for any of the 45/35/25s.

Against the WOD scoreboard you will notice a new treadmill. This thing is an ass kicking, super posh Nordic-Trac incline trainer.  It inclines from a ridiculous 40 degree to minus 6.  As you may know, our member Rick C. is a Spartan Trifecta Medal winner and training for something called the Spartan Beast in September.  Rick took it upon himself to purchase the Nordic Track and has graciously allowed us to access it for the time being as he stores it at the gym.  Please see me for basic info on how to use it.

This latest treadmill joins our growing collection of fitness pieces that I urge you all to play around with.  The ski-erg, the battle ropes, the slam balls are rarely programmed but all have their place.  If there’s ever equipment you’re unfamiliar with, pull me aside and I’m happy to show you how you might use it.

We’ve picked up a fifth airdyne, just in time for today’s interval set.

Lastly, a small favor.  Since our move to 5651 CBR there’s a decent amount of new people.  Also, we”re in prime tourist season, the combination of which makes for a lot of unfamiliar faces.  Please join me in saying hello to people you may not know.  I try to introduce people at the beginning of a class with words like “This is Norbert, guesting with us from South Dakota” or “This is Myrtle.  Brand new to CrossFit, please make her feel welcome”  but sometimes I forget who knows or doesnt know who.   I see people who have been around for a couple of months kind of come in,warmup,  do the wod, record their scores and leave, all without ever interacting much with anyone.  Now that may be their fault,  they may be a “troubled loner” beyond society’s help, but please do give them a nod and a smile at least.  CrossFit is scary enough even surrounded by friends.

Thanks everyone!


WODS for the week. June 22-26, 2015

June 21, 2015

Monday- Strength Focus.  Repeat lifts from last Monday.  Adjust up or down based on last week’s total reps.

Tuesday-  Men- Max effort C2 Row.  2 on, 4 off x 5 rounds.  Women- Max Effort Airdyne. 2 on, 4 off x 5 rounds.

Wednesday- First-  Either a) Snatch Technique or b) 30 Snatches for time @ 115/80 (power or full).  Second- EMOM x 16 Odd- 15 KB swings, Even- 15 Double Unders.

Thursday-  First-  In 10 minutes find your max in the following Complex: 1 Shoulder Press, 2 Push Press, 3 Push Jerks.  Then if there’s time remaining, drop the strict shoulder press and find your max in 2 push press, 3 Push Jerks.  Rest 10 then, 15 Wall Walkups for time.

Friday- For time:  Run 1 mile.  Then 5 Rounds 20 Deadlifts at 135/95, 20 wallballs.

ps-That’s an entire week with no burpees.


WOD for Friday 6-19-15. Open gym is 10-12 noon saturday 6-20

June 19, 2015

CrossFit-In 30 minutes.  AMRAP. 40 Stepups to 20″/16,  30 Situps, 20 Shuttle lengths, 10 Burpees.

Olympic Lifting- This is your rest day with the following workout programmed for tomorrow:

  • Snatch – 60%x2, 70%x2, 80%x2, heavy single
  • Clean & Jerk – 60%x2+1, 70%x2+1, 80%x2+1, heavy single
  • Back Squat – 75% x 3 x 5
  • SLDL – 3×5

If you dont need a rest day and can;t be here for Saturday’s Open Gym, do the above lifting on Friday.

If you don;t need a rest day and WILL be here for Open Gym, pick from among any conditioning work you want, provided it doesn’t have too much that will inhibit your Saturday lifting.

If you DO need a rest day,  and can;t be here Saturday, just do the best you can with lines 1 & 2 above.  Don’t squat or Stiff Leg Dead Lift.


WOD for Thursday 6-18-15

June 18, 2015

Warmup and movement review then

12 Minutes:  amrap UNBROKEN times through the following sequence.

3 Deadlifts

2 Hang Squat Cleans

1 Thruster

rxd is 155/105