Archive for December, 2015


WOD for 12/31/15

December 31, 2015

6,7 and 845 intact.  9:45 to 11 Open Gym Period. Closed thereafter, 1/1/2016 Closed.  Saturday 10-12 Open Gym/Diet Contest Starts.

For time


20 Toes 2 Bar

1600 m (1 mile) run

20 Deadlifts @ 80-85% of 1 rm

16 Wall Walkups




WOD for Wednesday 12-30-15

December 30, 2015

Final Day with time devoted to testing out.  If you are behind and/or want to, you can lift into thursday or even open gym sat/sun.

Runner’s early AM workouts are meeting at 6am at the gym. One last warm weather run before this weekend brings a cold front.  The workout is three, 1 mile repeats.  Warmup and cooldown TBD.


4 on 2 off x 4 separate amraps as follows

A) 15 KB Swings, 15 Wallballs

B) 15 Airdyne Calories, 15 Wallballs

C) 15 Hang Snatches 95/65, 15 Wallballs

D) 15 Burpees/15 Wallballs

Total workout time is 22 minutes.  16 work/6 rest.



WODs for the week 12-28/29/30-15

December 28, 2015

This is our Test out Week.  The first half of each class will be devoted to establishing your 1 rep max in your primary lifts.

My suggestion is Back squat on Monday,  Deadlift on Tuesday, Front Squat Wednesday, with either of the presses (bench or push press) on Monday and Wednesday.

Clean Athletes, I might put your efforts first on Monday before any squats fatigue your legs.

In all cases, optimize your environment.  If you want a certain bar or rack, wait until you can get it.  Warm up very well, with a number of sets that pyramid you down in reps and up in weight.  Last sets should exceed 90% of your first “real attempt”

The wods are programmed with an eye towards not creating huge amounts of soreness that will adversely affect your lifts, gradually building in difficulty throughout the week.  Feel free to pull the plug on any workout if you feel like it’s creeping you toward an excessive recovery period.

Monday-  “GRACE”– 30 Clean and Jerks For time 135/95. One of the shorter benchmarks.  Some of you can expect to go 3-4 minutes.

Tuesday- AMRAP in 10 Minutes of UNBROKEN pullups.  Men 7 reps, Ladies 5 Reps.  Want more?   Repeat 10 minute max rep Fanwheel test  (airdyne, row or ski erg).

Wednesday- 4 x 4 on 2 off for total reps as follows:  A- 15 Burpees/15 Wallballs   B- 15 Hang Snatches, 15 Wallballs  C-15 Airdyne Calories/15 Wallballs  D- 15 Kb Swings/ 15 Wallballs.

As of next week we shift the programming focus, putting work capacity on the front burner and shifting strength development into more of a maintenance role.

As we’ve done in the past, we’ll split the programming on several occasions between a course that charts specifically towards preparing for the CrossFit Games Competitive season (The CrossFit Open, Starting Feb 25th.  Explanatory Link HERE) and a more balanced, less competition-focused programming track that probably is most true to the spirit of CrossFit as it was originally conceived.

We’ll have more detail about what to expect from each track later this week.




Gym Schedule 12-27 through 1-3 2016. Monster Mash Specs. Recall, no yoga this Sunday.

December 26, 2015

Open Gym Sunday 10-12. Monster Mash is at 10 and goes like this-

12.21.2015 | MONSTER MASH
December 20, 2015

In 10 minutes:
Establish 1 RM Snatch

AMRAP 20 min of:
30 Calories Air Assault Bike
30 1-Arm DB Snatch 75/50
30 Calories Air Assault Bike
30 1-Arm DB Snatch 65/45
30 Calories Air Assault Bike
30 1-Arm DB Snatch 55/40
30 Calories Air Assault Bike
30 1-Arm DB Snatch 45/35

AMRAP 8 min of:
25 Double-unders
5 Burpee Box Jumps 24″/20″
1 Front Squat 245/165

*Rest 5 minutes between workouts

This coming week, we are normal Monday, Tuesday, Wednesday.  Thursday 12-31 we’ll keep 6, 7 and 845 intact and add an hour of open gym to 10:45.  Then we’ll close for the remainder of thursday and all of friday 1-1-16.

Then,  Saturday and Sunday 1-2 and 1-3-16 we kickoff the 2016 Diet Contest.  On both days they’ll be a short discussion of the eating patterns commonly associated with CrossFit and then we’ll weigh, measure, pinch and photograph you.  If you cant make it either day, we’ll have a makeup before picture session, minus the discussion at a later, yet to be determined date.



The 2015 Christmas Chipper. Come For the Airdyne, Stay for the Champagne

December 24, 2015

Thursday 12-24-15   We chip.

10 am.  Athlete Briefing.  10:15 Heats start.  Expect 45mins to an hour of workout time.  First one done pops the cork.  Members free. Please note- Guests $20 includes Champagne.  We’ll take that money and further our Dog Food Charity efforts which end in 5 days.

Everyone understand the following:  The workout has 12 rounds.  Each round starts with a new exercise and works it’s way back DOWN to 1.  It doesn’t just run from 12 to 1 a single time.  It doesn’t run START from #1 and go UP.  It starts high and goes down.

4 Calling Birds, 3 French Hens, 2 Turtle Doves and a Partridge in Pear Tree.

5 GOOOLLLLDEN RINNGS, 4 Calling Birds, 3 French Hens, 2 Turtle Doves and a Partridge in a Pear tree.  Etc. etc.

Here’s your events

1- Length Sled Push   2) Shoulder To overhead  3)Front Squats  4) Hang Cleans  5) Deadlifts 6) Over The Bar Burpees  7) Situps 8) Toes To Bar 9)Box Jumps 10) Airdyne Calories  11) Row Calories 12) Ski Erg Calories.

Note the fact that rounds 5-2 are basically a barbell complex where each action finishes where the next one starts.  Then have an Ab Double with situps and toes to bar, then a …Ahem…Cardio…. triple with the fanwheel stuff at the end.  OTB Burpees and sled and Box jump are the odd movements.

Open Gym is Both Sat and Sun.  Monster Mash IS in effect but Yoga is not.  Heather is out of town.


WOD for Wednesday 12-23 and The 2015 Christmas Chipper

December 22, 2015


Strength- Your remaining lift(s) and accessory work


For time

50 row calories

40 thrusters @ 95/65

30 Over the Bar Burpees


Thursday 12-24-15

The Christmas Chipper (all faiths welcome)

For those who don;t know,  the workout format is much like the Classic Christmas Carol “The 12 Days of Christmas”, first 1.  Then 2 then 1, then 3 then 2 then 1 etc, as follows:

1 Sled Push Length @ 90/50

2 S20 115/85

3 Front Squats 115/85

4 Hang Cleans 115/85

5 Deadlifts 115/85

6 Over The Bar Burpees

7 Ab Mat Situps

8 Toes to Bar

9 box jumps 24/20

10 Calories on the airdyne

11  Calories on the rower

12 Calories on the ski erg

This SHOULD get you done a little faster than in years past.  You will basically blaze through #’s 6 through 2 every round as an unbroken barbell complex, and the calories on the fanwheel machines won;t take you very long.  Nevertheless, you will have worked by the end. Veterans looking for a challenge can bump the barbell numbers up to 135/95. Champagne afterwords.  I’ll post a signup in the gym, please let us know if you are coming.



WOD’s for Monday and Tuesday. Schedule for the Week of 12-21-25. Diet Contest Details. 2016 Prepay Discounts

December 20, 2015


Due to the shortened week, I suggest the following weightlifting schedule:

Monday- Back Squat and Push Press or Bench Press

Tuesday- Deadlift

Wednesday- Front Squat and Bench Press or Push Press

As long as you go Lowerbody (BS/FS or DL) and Upper Body (BP or PP)  and split your squats apart by 48 hours, you are fine. Your scheme is as follows:

Strength:  Vs Last week’s fatigue set–

if you got 2 or less,  stay the same try to get 3

if you got 3-4, go up 3%

if you got 5 or more, go up 7%

Then your sets are as follows:  if you get 3, go up 3%. try for 2.  If you get that, go up 3% try for 1.

Accessory Work

Back Squat –  Rear Leg elevated Lunge 3×8 r and l

Bench press- Weighted dips 3×5

Push Press- 3×2 Negative Only Push Press at 100%

Deadlift- 1 RM from 3″ block

Front Squat- 3 x 20 Second GHD static hold.  Weighted if necessary


Pick two lifts and 1 accessory action for each lift.  35 minutes.

Work- E3MOM x 6 Even Minutes- A) Max Rep UNBROKEN WallBalls on rythm  B) Max Rep Unbroken AbMat Situps


Pick any one lift and the corresponding accessory.


Against a 90 Second clock: 15/12 Pulllups, 5 G2O @ 155/105, max rep doubles,  Rest 1 to 1 (90 seconds) x5 rounds.  Score is Doubles. I did this Saturday and got 22, 22, 7, 14, 10

Thursday  12/24 from 10 to 12 noon is our Christmas Chipper.  Champagne provided.  Some people even just come for the Champagne and skip the work. We’ll prep and go over scaling options at 10 and the workout often takes 60-75 minutes, so be advised.


We will test out on your recurring/primary lifts on M-T-W.  12-28/29/30, and thereafter the programming will shift to a roughly 2 month block where we turn our attention to the CrossFit open, recently announced as commencing on 2/25.  They’ll be a lot of 1,2 and 3 event workouts in the 10-15 minute time domain.  A little more time devoted to skill work.  Things like muscle-ups, toes to bar handstand pushups etc.  This will dovetail nicely with the bodyfat loss goals many of you will have in association with our 2016 Diet Contest 

First and foremost, note the dates

Start- Saturday January 2nd or Sunday January 3rd  10am-12 noon.  At 10 am Saturday we will speak briefly about some of the eating patterns/diet plans typically associated with Crossfit, and give out some links and resources that’ll provide further detail.  Thereafter we will weigh, measure, pinch and take pictures.  Sunday January 3rd we will repeat the weights, measures and pictures, but not the food presentation.

End of Contest- Saturday February 13th or Sunday February 14th.  10 am – 12 noon.  Weigh, Measure, Pinch and after pictures.

Awards Ceremony- Saturday February 20th. Approx 8pm. Location TBD

Cost- $20

Rules- Only tw0…

1) You MUST get weighed/measured/BF % pinched and photographed on or after the Start date and on or before the end date.

2)To win the contest and therefore the money, you must be present at the awards ceremony!


We will take bodyweight, circumference measurements at the waist, arm and leg, and 3 site skinfold bodyfat measurements on all contestants.  We will take 3 Photos of each contestant. Front, Back, and 1 Athletes choice posed.   6 weeks later, we will repeat all of the above.  Then, in the week between the close of contest and the voting we will develop the pictures and place them in a photo album that will be present at the awards ceremony.  All contestants who have completed the contest can then vote on 1 female and 1 male contestant to win.  The most first place votes wins the contest.  Your bodyweights, measurements, and fat % are not released to the other contestants and are not a factor in the voting process.  The photos are the only relevant information.  This is done in order to allow the relatively fit to participate and still win.

Differences from Years Past

There is no demand to log your food.  We will establish an online platform and happily assist and advise anyone who wants our input, but there is no mandatory minimum log requirements.

Frequently asked questions

Can I do the contest but not pay, if I don’t care about winning?

No, this is CrossFit and winning matters, but even if you dont care, the fee remains.

I dont want to get my pictures taken, can I still do the contest?

No. But I will keep them out of any public domain (like the photo album and/or off the website) if you ask me to.

I’m bashful, puritantical, or leprous.  I dont want to wear clothes that show my body.  Can I still do the contest?

Yes.  Wear whatever you want, but a) the more you cover the less obvious the change and b) wear the same thing.  2 different sweaters disguise change more than wearing the same sweater.

I cant make the Saturday or Sunday photo times, can you take my picture on Monday, Tuesday etc.

No.  This is a logistical mess.  The next picture opportunity after Sunday has yet to be determined.

Can my spouse/friend/parole officer participate?

No. This year we are restricting participants to the membership only.

I hate parties, why do I have to go to win?

You may hate NORMAL parties, but this is a CFCB party, where handstands, human pyramids and feats of strength abound.   You will enjoy yourself and your alcohol tolerance will be so low it’ll be like 8th grade all over again.

Why is it a “contest” and not a “challenge”?

Because America’s avoidance of contest in exchange for goofy, feel-good buzzwords like “challenge” are what got us into this obesity mess in the first  place.

Lastly, You are all strongly encouraged to participate.  We keep it short and we hold it at new year’s every year on purpose.  The Holiday’s have come and gone, and people are galvanized by a fresh start and new beginnings.   An athlete who is thorough and committed to both diet and exercise frequency can make DRAMATIC visible change in 6 weeks.  That said,  if you arent fired up to participate, you will not become so as the contest proceeds.  If your life is in disarray, if you’d rather wait until warm weather spurs you to action, if you just “need to work at your own pace” then you will probably drop out, be non compliant and fail to make changes.

Take this seriously.  Realize that there IS indeed some sacrifice and discomfort in your future.  Personally, I get a surprising amount of consolation when I remind myself that “this is supposed to be hard” when staring at my lonely and neglected bottle of bourbon.  Bear down and stick to it.  You can always go back being the way you were, but you’ll get some good pictures out of it.

Good luck, athletes!


We are repeating our annual prepay promotion from last January.  If you know you’re in for the long haul, you’re happy at the gym and expect to stay the year this may be of interest. Any member who prepays the year will get December of 2016 for free. That’s 8.5% off. AND you get a free bag of Progenex in whatever flavor suits you best.  If you change your mind, move away, would rather do Zumba etc, I’ll refund the balance on any time remaining, so there’s no risk. This is just a reward for the simplified logistics of not having to bill you monthly.  In addition, I’m anticipating a $5 increase in membership dues in 2016, probably in April, anyone who prepays won’t be subject to that.  All total, you’d be saving  $230.