7-23-14 “Of course I can beat Rich”: Tommy Hackenbruck

17 min AMRAP
10 Kettlebell Swing (70#/53#)
20 Walking Lunge
200m run


7-22-14 What is CrossFit?

STRENGTH – Clean and Jerk
15 min EMOM
1 Squat Clean + 2 Hang Power Clean
Increase load at 5 and 10 min

2 min AMRAP
10 Box Jump
10 HR Push-up
2 minutes to complete:
A Max Effort Unbroken Set of Power Cleans (70-75% of your 1 Rep Max)

Notes: Power Clean weight is based off of 1RM Clean of any style. This effort should be performed by doing the 2 min. AMRAP first then taking the next 2 min. to complete a single Max Effort Unbroken set of Power Cleans. The athlete may start the Power Cleans at any point during the 2 min. interval, but when the 2 min. is complete the set is over even if the athlete has not broken. Again, the flow of the WOD is: 2 min AMRAP – 2 min to complete 1 ME UB set of Power Cleans, repeat 3 times. ME/UB means Max Effort/Unbroken. When the barbell stops on the ground the set is over. All reps should be touch and go. Resting in the rack position is acceptable. If the set of PC only takes 30 seconds, then the remainder of the 2 minutes is rest.

If you have 30 min or so this is one fantastic vidoe of Coach Glassman talking about CrossFit and what it is. It is sprinkled with a few colorful words, but is a great watch.


It was good to have Dakotah back for LNS 2014! Looking forward to having him back permanently in a few weeks once school starts.

15min AMRAP
5 Sumodeadlift High Pull (95#/65#)
10 Burpee
15 PVC Overhead Squat

CROSSFIT On Day: 3x 1 mile repeats w/3min rest (80%-90%-all out)
CROSSFIT Off Day: 10k Time Trial

7-18-14 – Moose

1000 Meter Row
then (10x)
7 Bar Facing Burpee’s (7 to represent the month of July that he was K.I.A.)
3 Thrusters (95#/65#) (3 to represent the day in which he was K.I.A.)
finish with
1200 Meter Run w/Med. Ball 20#/14#

COMPARE your previous time HERE

PFC. Cody O. Moosman, 24, of Preston, Idaho, died July 3 2012, in Gayan Alwara Mandi, Afghanistan. Moosman was on duty in a guard tower when enemy forces attacked his unit with small arms fire. Moosman, who is believed to have been on his first tour, was hit by small arms fire and died shortly after the attack occurred. He was assigned to the 1st Battalion, 28th Infantry Regiment, 4th Infantry Brigade Combat Team, 1st Infantry Division, Fort Riley, Kansas. His family issued a statement saying their son told them starting in the third grade that he had wanted to be in the Army. He joined in 2010, at age 22, and loved the idea of protecting his fellow citizens. He was an avid hunter and fisherman and had completed his Eagle Scout badge. Moosman’s unit was deployed in a resistive region near the border with Pakistan.


Malik always gives it his best and it’s exciting to watch these young athletes thrown down!

15 min AMRAP
150m Sled Pull (45#/25#)
7 SDHP(95#/65#)
7 Box Over Burpee (24″/20″)

Article of the Day: Trust Your Taste Buds

Want to know if your favorite fruits and veggies are packing more nutritional bang for your buck?

You already have a way to tell: your palate. Over 10,000 taste buds in your mouth are each equipped with 100 to 150 taste cells that send messages to your brain about the chemicals in your food as they dissolve in saliva. But can you tell if a food is more nutritious by tasting it?

Continue reading the complete article HERE


john H-lns2014
John Heywood rocking out his first event. He has made some incredible changes since starting CrossFit!

10 min Work Up to a Heavy single from the Rack

400m run
25 Sit-ups
12 Pull-ups

CROSSFIT On Day: 200m – 400m – 800m – 400m – 200m Rest 1:1
CROSSFIT Off Day: 60 min tempo run @ 85% of your 5k pace

“We do constantly varied, FUNCTIONAL movement (multi joint), at HIGH INTENSITY. People that practice this the best, have ridiculous results. When introducing the body to the consistent stressors and stimulus CrossFit offers, we are turning people into machines. Literally. We produce such lactate and train at such a threshold that we produce growth hormone during training sessions alone, even when they don’t involve a barbell (as long as your going hard.)”Adiran Conway, 2 times Games Team Champion and Head Coach at Wasatch CrossFit