Monday, February 28, 2011

Mar 1, 2011 WOD by Max Hamilton


5 x 5 Shoulder Press

Met-con: *this wod was entirely conceived by Max Hamilton

"The Front"

Three rounds:

200m sandbag carry
without setting the bar down, do 10 shoulder press, 10 push press, 10 push jerk 65/45
15 jumping pullups

Sunday, February 27, 2011

Feb 28, 2011 WOD


Deadlift 5 x 5



AMRAP 20 min
10 - 1 legged squats (5 on each leg)
15 pullups

Scale HSPU to a feet elevated, piked pushup, or simply a feet elevated pushup, butt high as possible. Scale 1 legged squats to a depth that suits your ability. Scale pullups using a band or do ring rows.

Friday, February 25, 2011

Saturday Park Workout

Sandbag hill runs
Rope climbs
Tug - of - war
Log flips, tosses, cleans and carries

Cole Park Amphitheater, 4pm

Here's the workout:

2- 3 teams running simultaneously

One team member does all of the following and then hands off to team-mate.

1. 50# sandbag run uphill
2. 10 wall jumps (scale to wall hops if necessary)
3. sandbag run back downhill
4. 20 pushups with 20# vest
5. sandbag run back up
6. 10 Log Clean & Press (scale log size if necessary)
7. Sandbag run back down, hand off.

Thursday, February 24, 2011

Feb 25, 2011 Compare to Jan 18


Overhead squat 5 x 5


4, 6, 8, 10, 8, 6, 4



burpees (yay!!)

Wednesday, February 23, 2011

Feb 24, 2011 WOD


Calf Stretch 10 reps per leg
Bridging 20 regular, 20 marching
Spiderman 5 on each side
T-pushup count 10 pushups
100 DU’s (or 200 skips)

Met-con: (Compare to 12/15/10)

Hang Power Clean
Push Press

This workout is NOT for time, but we will move quickly thru it nonetheless. The limiting factor will be your Push Press, so plan accordingly. For example, my 1rm push press is 185#. So my progression of weight will go something like this

10 x 95
9 x 115
8 x 115
7 x 135
6 x 135
5 x 145
4 x 155
3 x 155
2 x 165
1 x 175

So I'll do 10 DL's, 10 HPC's, 10 PP's, then 9 DL's, 9 HPC's, and 9 PP's. And so on...

Feb 23, 2011 WOD

  • hip crossover, start with feet down, progress to elevated and then piked 20 reps total
  • active sumo squat 8 reps
  • walking knee hug 100 ft
  • walking leg cradle 100 ft
  • walking quad stretch 100 ft
  • power skip 200 ft


5 x 5 heavy pullups

Four rounds:

25 kb swings 53/35#
5 hanging pikes (toes to bar)
run 400m
If you didn't post your own time, shame on you.

Nelva  at 5am on Today's WOD

Tim G....5am is a great time to CrossFit!

Monday, February 21, 2011

Feb 22, 2011 WOD


Front Squat 5 x 5



Clean & Jerk 30 reps for time.
rx 135
advanced 95
intermediate 65
beginner 35

The white board at the end of the day

Sunday, February 20, 2011

Feb 21, 2011

"Tabata This"

Tabata Intervals ( 20 seconds of work followed by 10 seconds of rest repeated 8 times) is applied in turn to the Pullup, Pushup, Sit-up, and Squat with a one minute rotation break between exercises. Each exercise is scored by the weakest number of reps in each of the eight intervals. During the one minute rotation time allowed the clock is not stopped but kept running. The score is the total of the scores from the four stations.

One word to describe today's workout?


Body Composition

Many people ask me what diet I recommend, or what dietary approach I think should be used for weight loss. First off, let's call it by it's correct name ok, fat loss. You'd rather not lose muscle, bone, and other tissue, so we are talking about fat loss. The loss of body fat may or may not actually be reflected by your weight on the scale. If you gain muscle and lose fat, which is common, you may see no change whatsoever on the scale, and yet you may notice your clothes fit you differently, and you've lost an inch or two in the waist. So don't freak out or get depressed about it. Scale weight is just an arbitrary number, and for pete's sake please don't let your self-worth be dictated by some chart put out by some number cruncher or insurance agent that says if you're this tall you should weigh this much. Those are useless! Ok so now that we got that outta the way, let's get on with the diet advice.

I used to tell clients the standard issue line that when it comes to weight loss, it doesn't actually matter WHAT you eat, it's how MUCH. We've been told this over and over right? It all comes down to calories in, calories out, right? If you're overweight, it's just that you need to eat less and exercise more right? Well maybe, and maybe not. I've worked with many clients over the years who have counted calories religiously, cut portions, deprived themselves, and done legitimately hard workouts consistently and lost negligible amounts of weight if any. So what gives? The science says they should be losing weight, but they're not.
When one digs a little further into the topic, it's not that cut and dried. There are other powerful over-riding influences such as the hormone insulin that turn the energy balance issue upside down. According to Gary Taubes, author of   Why We Get Fat And What To Do About It,

" itself makes clear that hormones, enzymes, and growth factors regulate our fat tissue, just as they do everything else in the human body, and we do not get fat because we overeat; we get fat because the carbohydrates in our diet make us fat. The science tells us that obesity is ultimately the result of a hormonal imbalance, not a calorie one-specifically the stimulation of insulin secretion caused by eating easily digestible carbohydrate rich foods, refined carbohydrates, including flour and cereal grains, starchy vegetables such as potatoes and sugars, like sucrose (table sugar) and high-fructose corn syrup. These carbohydrates literally make us fat, and by driving us to accumulate fat, they make us hungrier and they make us sedentary."

So to make this short and to the point, if you want to lose fat cut the carbs. Especially the refined ones. You should be avoiding cereal grains, flour, potatoes, and limiting certain high glycemic fruits. Unless you have a moral issue with eating meat, and you're a vegan, you should be eating meat, vegetables, nuts and seeds, berries, and using certain oils, such as olive oil and coconut oil. Severe calorie restriction is rarely if ever a good idea. Calories are not irrelevant, but when you get your food quality under control, you will generally find that the energy balance issue will take care of itself. Your natural signals of satiety will be restored and you won't have the roller coaster blood sugar.  Just get rid of the empty nutritionless carbs, the pasta, rice, grain, bread, oats, tortillas, donuts, chips, get the idea. It takes a few weeks to get acclimated and then you're good to go!

Friday, February 18, 2011

Fight Gone Bad

In this workout you move from each of five stations after a minute. This is a five-minute round from which a one-minute break is allowed before repeating. We've used this in 3 and 5 round versions. The stations are:

1.Wall-ball: 20 pound ball, 10 ft target. (Reps)

2.Sumo deadlift high-pull: 75 pounds (Reps)

3.Box Jump: 20" box (Reps)

4.Push-press: 75 pounds (Reps)

5.Row: calories (Calories)

The clock does not reset or stop between exercises. On call of "rotate," the athlete/s must move to next station immediately for good score. One point is given for each rep, except on the rower or airdyne where each calorie is one point.

For a little background on this, the workout was developed for mma legend BJ Penn, to simulate the demands and time domain of a mixed martials fight. When BJ was asked for his reaction after it was over he said it was more like a "fight gone bad."

Feb 18, 2011 WOD

  • walking knee hug
  • walking leg cradle
  • walking quad stretch
  • pillar march
  • lateral lunge moving
  • t-pushup

5 x 3 Shoulder Press (let's go as heavy as we can on this today, short of failure)

Accessory strength:
Three rounds, not for time:
  1. Single leg 12-18" box squat 8 reps each leg
  2. Lateral/medial hops 4 each leg in each direction
  3. Ring pushups 8
  4. GHD Sit-ups 12-15

    Amber's got hops!
    TRX? We don't need no TRX!
    Single leg squats are tougher than they look!
    Gettin set to do some GHD sit-ups

Wednesday, February 16, 2011

Feb 17, 2011 WOD


Calf Stretch
Box Jump
Active Sumo Squat
Box Jump
Reverse Lunge & Twist
Hand walk


5 x 5 Deadlift


30, 20, 10
Med ball cleans
60 second plank between each round

As always scale as necessary. Remember, these workouts are designed to challenge the fittest people around. Scaling is smart. Not scaling is reckless and irresponsible. Get your ego out of the way, and focus on outperforming yourSELF.

Feb 16, 2011 WOD


5 x 5 Deadlift

Metabolic Conditioning:


With dumbbells in hand, you will do a pushup, a one-arm row on each side, hop between the feet, deadlift, power clean, push press, squat and repeat. These produce a lovely stimulating sensation through out the body...ENJOY!

Tuesday, February 15, 2011

Feb 15, 2011 WOD and pictures from "Swee'pea"

Skill Work:

Kipping & Ring Support Holds for time
We will spend a good 15-20 minutes on this!


Two rounds for time:

50 KB Swings 1 arm (25 left, 25 right) 53/35
Run 800m

Coaching Knees to Elbows

Swee'pea was tough!

Jumping Pullups

Add caption

Kelsey lookin strong and focused

Iris pushin thru the pain

Sunday, February 13, 2011

Feb 14th "Swee'pea"

It's a real sweetheart!

  • Ultra Hybrid Spiderman (Spiderman R, Cobra/down dog, T-pushup R & L, Spiderman L, repeat 6x)
  • Superman Hold 10 seconds, plank 30 seconds, repeat 4x
  • Sumo Squat (active version 8 reps
  • Pass-thru's with PVC 20 reps
Skill work:



Three rounds for time:
50 squats
40 sit-ups
30 jumping pullups
20 push press 65/35
10 Deadlift 135/95

Post-workout strength work:

Ring support hold for time

Friday, February 11, 2011

Feb 12, 2011 Saturday WOD


Run 400m
2 min plank, (1 min prone, 30 sec each side)
Run 400m
2 min plank , (1 min prone, 30 sec each side)
Odd object carry heavy 200m,
  • big dogs - carry your bodyweight or more
  • pack - 3/4 bodyweight
  • porch- 1/2 bodyweight
  • puppies- 1/4 bodyweight


Complete five 3 minute rounds, resting precisely 1 minute between rounds.

15 Hurdle Burpees
9 Power Cleans

Feb 11, 2011

Sorry for the late post.


The WOD: (no time component today!)

Five Rounds:

 5 HSPU's
 5 DL's
 5 Heavy Inverted Row

Cash-out: ?? Mystery movement...haha

Thursday, February 10, 2011

Feb 10, 2011


  1. Pressing Snatch Balance
  2. Heaving Snatch Balance
Metabolic Conditioning:

Six rounds:
16 Thrusters 35/65
16 Lunges
16 Slamball

Wednesday, February 9, 2011

Feb 9, 2011, WOD


Push Jerk/Split Jerk

Metabolic Conditioning:

21 KB Swings 53#/35
Run 800m, 600, 400
15 K2E

Tuesday, February 8, 2011

Feb 8, 2011 WOD


5 x 5 Hang Power Clean

"Hang" refers to where you start the movement, in this case, bar is just above the knees. "Power" refers to where you catch the bar, or complete the movement. In this case, in a 1/2 or 1/4 squat. If you have a fair level of confidence with this movement, then go heavy. If you don't, then your goal is to keep the load moderate and focus on quality movement.

Metabolic Conditioning:

400m sandbag run 55#/20#
50 situps, feet anchored
25 box jumps, 24"/18"
400m sandbag run
50 situps
25 box jumps
400m sandbag run

For those of you who are truly beastly, please don't let me stop you from going with the 100# sandbag, or a 110# dumbbell!

Sunday, February 6, 2011

Jan 7, 2011 WOD

Movement Prep:

20 Bridging, 10 Cobra/Downward dog, 8 Spiderman, 8 Stationary Lateral lunge, 10 Burpees, 10 Mtn Climbers


Deadlift 5 x 5



AMRAP 20 min

5 pullups
10 pushups
15 squats

Natural movements...

Saturday, February 5, 2011

Saturday Pics

Dan toys around with a log of about 375#

Having Dan in the center....slight mistake in physics!

Toying with odd objects is fun! This one is maybe 125 or 140 or so

These are very different from working with a dumbbell or barbell!

Best caption to this photo wins a free t-shirt! No lie!

Friday, February 4, 2011




Thursday, February 3, 2011


Friday 5am, 6am, & 8:30am classes are cancelled due to weather. Enjoy your rest, or better yet, use the opportunity to do some foam rolling and a mobility wod or two! Active rest pays off! Don't just sit and rot!

Noon class SHOULD be a go if the weather cooperates.

Feb 3, 2011 WOD YES WE ARE OPEN!

Chipper WOD (compare to Jan 4, 2011)

40 walking lunges
30 push press 75/45
20 slamball 10#
10 pullups
20 wall ball 20/10
30 box jump 24/18
40 power snatch 65/45
50 squats

Wednesday, February 2, 2011

Feb 2, 2011, WOD

Skill:     Snatch Drills

  1. Mid-Hang Snatch Pull
  2. Tall Muscle Snatch
  3. Mid-Hang Muscle Snatch
  4. Scarecrow Snatch
  5. Tall Snatch
  6. Mid-Hang Snatch
We will do at least 2 sets of 10 of each of these drills, before attempting any full snatches.


5k run

......hahaha just kidding ya pansies!

Tabata Workout (20 sec on, 10 sec off, 4 min of each exercise)

1. Rapid response med ball drill
2. 55# sandbag rope pull
3. Air Squat
4. Sumo Deadlift

Tuesday, February 1, 2011

Feb 1st, 2011 WOD


Front Squat 5 x 5


Five Rounds:

5 L-pullups
10 Box Jump Squat Cleans
2 min plank (60 second prone, 30 sec each side)