Archive for May, 2016


TEST OUT and WODS for the week 5-31-16 to 6-3-16

May 31, 2016

I was thrilled at the turnout for 2016 Murph with right at 4o athletes participating.  Well done to all.  No AC and no fan and everyone made it through, and MOST even did it with good pushups throughout!  I was THRILLED that some of our newer members jumped in,  with the Hamlet’s, Joey J, Meghan, Cam, BJ and a few other first timers really getting after it. In my opinion, the EVENTS like Murph or team games or the diet contest are really where we separate from other fitness facilities/systems, and sometimes it takes a little while before newer people embrace that aspect of what we do. Thanks to all who came out! That was rough fun…

Testout Week

So.  Here we are.  This is showtime.  You have enormous latitude over the next 4 days to do whatever you want to do, whenever you want to do it.  If you come in and the plan is backsquat, but you just feel like pullups that day,  do pullups.  If you want to test two lifts on the same day, go for it.    Please check with your instructor BEFORE your heavy attempt if there’s ANY question in your mind as to what needs to be done to insure a valid and successful lift.   If you squat shallow, if your butt pops off the bench, if you twitch your knees on a shoulder press, better fix that sh*t now. We try to keep movement standards very high.  Progress is great, but we want no theoretical question marks as to your legitimacy.

Below are some WOD choices.  Many of them are a little off the beaten path/outside the regular programming template.  This is a great time to experience some of our equipment that doesn’t  make it into our regular lineup perhaps because of technical demand (pistols/rope climbs) or because we don;’t have a lot of them (ski erg/ treadmill).   Most of them have a pretty high suck factor but are not too long.

A)  5 Minute Amrap – 5  Dumbell Burpees, 5 Dumbell squat cleans, 5 DumbellShoulder To Overhead  40/25

B) 5 rounds for time – 10 Calories Ski erg, 1 Lap Sled Push 90/45

C) EMOM x 10 – 2 Rope Climbs, AMRAP- Alternating Pistols.  Score is total pistols.  Sub Lunges with a KB 24/16.

D) As far as possible in 5 Minutes –  1 Tire Flip/ 2 Tire Jumps, 2 Flips/4 Jumps, 3 Flips/ 6 Jumps etc.

E) (My favorite)  AMRAP in 10 minutes.  10 Airdyne Calories, 10 Burpees.

F) 21-15-19 For time  Squat Clean 135/95, Pullup.



Murph and Programming Notes

May 30, 2016

MURPH is Monday 9-11 am.   be advised,  scattered but heavy thunderstorms are forecast.  If you;re not concerned about lightning and want to embrace the theme of shared suffering that, for many people, characterizes the day, you can run in the rain.  If you do so, BRING A TOWEL.  Possibly a second pair of shoes.  Run, towel off, pull/push/squat, re-shoe and run again.

Beer available afterwards.  I always dramatically overbuy on these occasions, so tomorrow I’m going to be more conservative, but don’t let what may appear to be a limited supply stop you from joining the fun.  I can easily and quickly pick up more.

That said, it’s appropriate for me to discuss the mood of the day, as many of you are new to CrossFit in general and Murph in particular.  Many CrossFit Affiliates have a much more direct connection with our Military than we do, but on this day, there is a solemnity associated with this workout, much like there should be/used to be with Memorial Day at large.  Now, you could figuratively roll your eyes at the pointless symbolism of doing a workout to commemorate a soldier’s death in combat; nevertheless that is what our collective CrossFit community has embraced.  I ask you to embrace it as well.

There is no demand to do the workout in it’s entirety (In fact, I myself will likely do Half-Murph) and no demand not to scale or modify things such that you can complete what you start. BUT, what I would hope you all would do is respect the workout and its message such that your movement standards are start legitimate and remain such throughout.   In my opinion there is no room for shallow squats, for pullups that don’t have a straight elbow at the bottom, for pushups that don’t hit the floor (or your target, in the event of a scaled athlete).   Take your time during the setup, establish what you think will be a challenging but doable standard and then see it through.  Deciding at #30 that you went “too heavy” and adding to your scale runs contrary to what this day is about, tenacity and sacrifice.  If you scale too much at the outset, simply go faster and the suffering will increase.

Scales for the run are a 2000 m row or a 2 mile airdyne per mile.  Pullups, scale with bands.  Pushups scale by touching your chest to a plate(s), airsquats should not scale unless you are guarding an injury.

I’ll have an athlete briefing at 9 and we’ll start the WOD around 9:15 am.  If we see a large number of athletes subbing rows and airdynes to stay out of the rain, we’ll send you out in staggered heats.

The remainder of the week will be an unusual format.  I’ll give you a lot of latitude to pick and choose from among a handful of workouts that you can mold around your strength test out schedule.

Testing will run Tuesday through Friday and then the programming pivots as follows.

For the next 8 weeks each we’ll have each weekday correspond to a specific fitness domain or concentration. I’m not 100% on this but I’m leaning towards this type of breakdown:

Monday- Medium Length Metcons (Metcon Monday)

Tuesday- Technical Mastery.  (Technique Tuesday)

Wednesday- Weightlifting (Weightlifting Wednesday)

Thursday- Olympic Movements (Oly Thursday)

Friday- Long,  Monkey Stomping Beatdowns (Freaky Friday)

(Cute names are pretty popular with the kids these days,  and easy to remember.  I had alliteration going until thursday, if anyone has ideas about what to call Thursday, let me know.)

PS- Check our instagram (crossfitcb) for a Group Murph photo from 2012.  Many of you are in it. You look SO young….






WOD for Friday 5-27-16. Weekend Schedule

May 27, 2016

Props to all our Wilma Dashers.  It was a a pleasure to see you roll 14 deep.  I have no comment regarding any downtown, postrace shenanigans …

Congrats to Rob, Terrance and Glen who stepped up to the plate (alongside Lindsey and Selena) and will compete in the Firefighter Fitness Challenge in June 4th.

Yoga and Olympic Lifting are both at 8:45 Saturday and Sunday respectively.

Open Gym 10-12 both days.  Jill will be away but Monster Mash specs will be posted.

Fridays WOD is as follows:

A) Deadlift x3, x2, x1, x1

B) Snatch Grip Deadlift  x1, x1, x1, x1

C) Work – 2 rounds 800 m run, 42 KB swings  @ 24/16, 24 Pullups

This is double the volume of HELEN but only 2 rounds.  Wilma Dashers, you can ride the Airdyne.  1 Mile per round.


Late Edit- WOD for Thursday 5-26-16

May 26, 2016

Stealing some workouts from FESTIVUS GAMES. Just a little more creative than the originally programmed WB/KB Swing.

A) Bench Press x3, x2, x1, x1.

B) Close grip bench press 3×3

C) Teams of 2

Event 1- AMRAP in 6 – 20 Medball Situps (10 each/alternating reps), 20 Wallballs (10 each/alternating sets)

Event 2- Against a 6 minute clock- Athletes must complete the following complex: 1 Deadlift, 1 Hang Clean (Power or Full), 1 Front Squat, 1 S20. Athletes must alternate trips through the complex. Ascend in weight at your discretion. Score is the combined total of successfully completed complexes. So athlete A gets 135 and athlete B gets 115, the combined team score is 250.


WODs for Tu/Wed/Th May 24, 25, 28, 2016

May 24, 2016



A) Back Squat x3, x2, x1, x1

B) Front Squat 3×3

C) Work- For time  21-15-9   Back Squat @ 115/80,  Double Unders.   * Any breaks in either the backsquat OR the double unders equals 5 burpees.  Singles scale is 100-75-50

D) GHD Back Extensions or Floor Cobras 3×10



A) Pulling Action x3, x2, x1, x1

B)  Strict Supine Row- 3×8

C)   3 x 500 m row for cumulative time.  Start of the first to start of the third must happen within 15 minutes. Sprint!


A) Bench Press x3, x2, x1, x1.

B) Close grip bench press 3×3

C) Work- In teams of two:  0:00 to 4:00 Athlete A- max KB swings, Athlete B – Max Wallballs.  4:00 to 6:00 Rest  6:00 to 10:00 Athlete A-Max Wallballs, Athlete B- Max KB Swings).




WOD’s for Monday 5-23-16

May 23, 2016


A) Shoulder Press x3, x2, x1, x1

B) 3x max reps Strict, touch and go HSPU.  Head lands on the floor, attempt is over.  Scale to max reps top half shoulder press at 66% of A

D) Work- Against a 12 minute clock get as far as possible through

15 Power cleans @ 95/55

15 Power Cleans @ 115/75

15 Power Cleans @ 135/95

15 Power Cleans @ 155/115

15 Power Cleans @ 185/135

As many as possible @ 205/155

Fitness athletes start at 95/55, Competitors start at 115/75






WOD for Friday 5-20

May 20, 2016


A) Deadlift 4×3

B)Deadlift 4×1 (singles) rep from 3″ blocks. Start at roughly 15% less than A) but ascend if you feel safe. Don;t grip it and rip it, pull the bar with control.

C) Work- 3 RFT – 5 Squat Snatches, 10 Clean And Jerks. Competitors 135/85. Fitness 95/65. Capped at 15 minutes. Snatches must be full squat, but Power Snatch to Overhead Squat is allowed. Clean and Jerk’s are any style. You must use the same bar and loading for both movements, so accommodate your weaker element.

Open Gym is 10 to 12 noon Saturday and Sunday.

Yoga 8:45 Saturday and Oly 8:45 Sunday.