8-31-10 WOD

200m Run
13 Plate Squat Cleans
13 Pull Ups

Everyone got a taste today of the mobility work we will start doing after the completion of each WOD.  I am headed down to the mobility certification this weekend, so it will become a part of our daily post WOD routine.  Remimber the 10 genral physical skills, we’re going to start paying a little more more attention to flexibilty, balance and agility with this daily mobility work.


8-30-10 WOD

20 Push Ups
20 Sit Ups
400m Run

Habb's push-up is pretty fast!

“Make each day useful and cheerful and prove that you know the worth of time by employing it well. Then youth will be happy, old age without regret and life a beautiful success.”

Louisa May Alcott, 1832-1888, Novelist

8-28-10 TEAM WOD

Sumo Deadlift High Pull
Push Up

Box Jump

NOTE: at some point during the WOD the team will need to row 500m.

This is a partner (teams of two) workout. Partner 1 will start at ‘WOD A’ and do 21 SDHP and 21 Push-ups while Partner 2, who starts at ‘WOD B,’ does 21 Box Jumps and 21 Burpees. After each has completed their respective reps, the two partners will run 200m. They then will switch, so Partner 1 goes to ‘WOD B’ and does 21 Box Jumps and 21 Burpees while Partner 2 goes to ‘WOD A’ and does 21 of SDHP and Push-ups. They will then run another 200m and so on until all reps have been completed.

‎”Don’t let the noise of other’s opinions drown out your own inner voice. And most important, have the courage to follow your heart and intuition. They somehow already know what you truly want to become. Everything else is secondary.” — Steven Jobs

8-26-10 Rest and Recovery


400m Run
Burpees & Sumo Deadlift High Pull
400m Run

ARTICLE OF THE DAY: Rest and Recovery….what’s the big deal?

Most athletes know that getting enough rest after exercise is essential to high-level performance, but many still over train and feel guilty when they take a day off. The body repairs and strengthens itself in the time between workouts, and continuous training can actually weaken the strongest athletes.

Rest days are critical to sports performance for a variety of reasons. Some are physiological and some are psychological. Rest is physically necessary so that the body and especially the muscles can repair, rebuild and strengthen. For recreational athletes, building in rest days can also help maintain a better balance between home, work and your fitness goals. Read on here…

8-23-10 WOD

Just a reminder that our fall schedule for both morning and afternoon classes begins tomorrow August 23rd. Check it out here.

15 min AMRAP
3 Pull Ups
6 Push Ups
9 Kettle Bell Swings (53#/35#)

Coaches Challenge
20 min AMRAP
2 Muscle Ups
4 Hand Stand Push Ups
8 Kettle Bell Swings (70#/53#)

CONGRATS to coach Tami for passing here CrossFit LVL 1 Certification!!

Congrats to Tandy for setting a 1 rep max PR and Box record by deadlifting 315#’s!

Tandy Olsen - 315# deadlift

ARTICLE of the DAY: I got a good laugh from this article that talks about regular gyms and a CrossFit gyms. Click here to read.

“Life is what you make, make it a good one.” -unknown