7-28-10 WOD

15 min AMRAP (As Many Reps as Possible)
5 Sumo Deadlift High Pull
10 Burpees
15 Wall Balls

HAPPY BIRTHDAY TINY errrr TYLER!! One of our members has reached the ripe old age of 27 😉 Tylers willingness to work hard and be dedicated has inspired may of us!  Get to know Tyler as he is one of the “good guys”!! Keep up the great work.

Tyler owning the ring row!

Taryn is a CrossFitter up in Canada who writes a blog about her CrossFit experiences called “Tabata This”. The following essay came from her post at the beginning of July. I thought it was good enough to post the entire thing right here on our blog. Thanks Taryn for your contribution to the CrossFit community in your beautiful writing!

Bleed With Me, And You Will Forever Be My Brother – Written by tarynrom on July 2nd, 2010

We all fight on the rubber matted battlefield together. Puddles of chalk dust cover the rough terrain, and bodies lay sprawling throughout the trenches when the battle is done. But is that battle really over? We pack up and march home, only to wake up and start all over again. We’re not fighting for our countries, we’re not fighting for a name, or anyone else. We’re fighting for ourselves.

Half way through the battle, our hands are covered in blood, we’re drenched with sweat. The look upon our faces spells pain and defeat, but it’s what happens at this point that is the most important to ourselves and to making that advance on the rubber matted battle field to get ahead of our opponent – whether that be someone else, or simply just our mind.

A friendly reaches across and pats you on the back encouragingly. “I’ve got your back,” they say. “Pick up that bar and get going. Finish it up.” Your hands hurt; they’re torn and bleeding. Your muscles feel like you’re caught in barbed wire. Standing up is like climbing a mountain with all your gear on. There’s no way you can go on. You tell yourself just to give up; throw that bar down and walk away. Tomorrow is another day.

But that’s the thing. Tomorrow isn’t just another day. You either survive today, or you don’t. It’s at this point when you need to stare that bar down and attack it. Pull yourself up and over the others laying sprawled on the battlefield, and keep going. Grip the bar with that madness I know is deep down inside of you. Shut your mind off, because the ONLY thing that matters is what you’re about to do. What you’re about to do RIGHT NOW. Tomorrow doesn’t matter. Yesterday especially doesn’t matter. Getting that bar up is the ONLY thing that matters RIGHT NOW.

Next time you’re struggling through the middle of your WOD, keep your hands on the bar and look into it. Leave everything on the floor. The only thing that matters is what you do TODAY, RIGHT NOW.


Overreaching vs Overtraining

7-27-10 WOD
400m Run
25, 20, 15, 10, 5
Push Up & Pull Up
400m Run

Overreaching vs. Overtraining:  

It’s safe to say that each day we enter the gym with a pretty specific goal in mind. To push ourselves just a little harder than we did the time before? Agreed, we all have those days where we walk in and say “burpees…really?” 

This “drive” to reach toward new heights, faster times, and greater loads is what makes us unique as a CrossFit community. Belive it or not strength coaches have put a name to this phenomenon, overreaching.  Overeaching is the intermediate between going to the gym sitting down on a recumbent bike and reading your favorite magazine and overtraining to the point of detriment. Overreaching is the point where we see favorable adaptations in: strength, metabolic conditioning (aka cardio), skill development, etc.  

As common as this favorable characteristic is in us CrossFitters, there is a negative one that comes along with it: Overtraining.  Overtraining is when the body has been pushed to a point where it can no longer repair itself. The body is too fatigued to rebuild…  

Here is a graph of how it the body is supposed to rebuild, defined by the principle of supercompensation:  

Your workout causes damage. Your body responds by getting stronger and compensating…This graphic shows what happens when you push yourself beyond overreaching:  


So, why do we want to avoid over training? Here are a few common reasons that cause overtraining:  

a) Rapid increases in training volume and intensity of training
b) Extended schedules of high-volume
c) Inadequate recovery and rest

The number one cure for overtraining is REST! Max Mormont from So Cal Strength and Conditioning/Crossfit Balboa says, “There’s no such thing as overtraining, just under recovery”.

Here are 5 ways to keep pushing for PR’s and avoid overtraining:  

1 – Get plenty of rest and sleep (7 hours minimum a night)

2 – Consider your environmental workload as well (if your job has you stressed out, it can contribute to your physical stress amplifying it).

3 – Record Keeping – Make sure you are recording your times, reps, weights and sets for all WOD’s. This will help keep you keep that balance between overreaching and overtraining.

4 – Thoughtful programming – Doing WOD’s that are long (ie 15+ min) day after day will have an overall negative impact on your conditioning, but don’t worry, we have this part covered for you.

5 – Proper Nutrition – make sure you are planning your meals (especially pre/post workout calorie consumption) (courtesy of CrossFit South Bay)

7-26-10 WOD

Coach Brett will be programing this week and we are looking forward to some great WOD’s!! 

400m run
21 Double Unders (3:1 Singles)
12 Thrusters (95#/65#) 

800m runs instead of 400’s
115#/85# Thrusters 

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800m run
30 Push Ups
30 Sit Ups
400m run backwards
30 Sit Ups
30 Push Ups
800m Run 

‎”Nobody can go back and start a new beginning, but anyone can start today and make a new ending.” – unknown

Here is an amazing video that really captures what CrossFit is. I hope you all feel the same.

7-24-10 WOD

“A Few of Your Favorite Things…” That’s all I’m giving you. 🙂 We’ll see you at 7:30 for some fun!!  If you don’t come be sure and check back and see what we did…  

So as you all walked through the door this morning you were asked what your favorite CrossFit move was and some of you were asked to choose a number.  Once we hade the movements and numbers selected, the wod was written.  It true CrossFit form it was unknown and unknowable, everyone contributed and everyone jumped in!!  

7-24-10 CFI White Board


 Today three of our athletes also went and participated in Newton’s 5k.  Tami, Sam and Habb all set PR’s at this race and we are excited for their progress.  Another one of our athletes, Tandy O., took part in a 10k in Salt Lake City this morning and also set a PR at 46:44.  

Tami, Sam and Habb taking a bite of their medals after the Newton 5k.

7-21-10 WOD


COACHES CHALLENGE – Olympic Lift of Your Choice
28-21-14-7 Burpees
14-11-8-5 Olympic Lift (i.e. Squat Clean, Clean and Jerk, Thruster, Snatch, Squat Snatch, ect.)  

Coaches Challenge - Tandy 95# Clean and Jerk, Lane 115# Hang Clean


I also neglected to congratulate Tonya N, Mike N and Tandy O for hitting their double unders for the first time in a workout on Monday.  Tyler R also did kipping pull-ups in a workout for the first time on Monday.  It sure is a pleasure to watch each and every one of you improve daily!  

“Courage is as often the outcome of despair as of hope; in the one case we have nothing to lose, in the other, everything to gain.” Diane de Pointiers