Thursday, June 30, 2011

June 30, 2011 WOD


Run thru this triplet 3 x ...go relatively heavy.

3 - Power Cleans
3 - Front Squat
3 - L Pullup


8 x 100m

Wednesday, June 29, 2011

Tuesday, June 28, 2011

June 28, 2011 WOD


Five rounds for time:

400m run
15 - 95# OH Squat

June 27, 2011 WOD

"Smash -n- Grab"

Compare to exactly 2 weeks ago June 13th.

300m run
21 Dumbbell Thrusters 30/20
5 slamball
14 Thrusters
9 slamball
11 thrust
11 slam
9 thrust
14 slam
5 thrust
21 slam
300 m run

Sunday, June 26, 2011

Leaderboard as of June 25, 2011

Congratulations to everyone on this board, everyone striving to get on it, everyone who has been knocked off of it, and is determined to get back on, and everyone who finds this a source of motivation to push themselves to a level that they did not believe even existed. A special congratulations goes out to those who are on the board in completely different areas, showing a superb level of overall athleticism, and what CrossFit is all about after all. Keep up the good work, and let's get all these blank spaces filled up.

PS: Be sure and go HERE to check out the vid of Zach snatching 165# or go over to the pics page!

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Saturday, June 25, 2011


Fight Gone Bad
  • three five minute rounds for max reps
  • 1 min per exercise, no rest between exercises
  • 1 min rest between rounds
  1. Sumo Deadlift High Pull 75/55
  2. Wall Ball  20/10
  3. Box Jump 20"
  4. Push Press 75/55
  5. KB Swing 45/35

Friday, June 24, 2011

June 24, 2011 WOD

5, 5, 3, 3, 1, 1

Met-con:      "Spicy!"

Max burpees in 5 minutes

Compare results to December 29, 2010
Joy & burpees

results from June 24, 2011

Thursday, June 23, 2011

June 23, 2011 WOD


Clean & Jerk 135#/95#

30 reps for time.
The results from Feb 22, 2011

Also compare to January 6, 2011

Results from June 23, 2011

Wednesday, June 22, 2011

June 22, 2011


1 arm overhead dumbbell press (go heavy)

5 x 3

Met-con:       "Mental Anguish"

Four rounds:

5- 30" box jumps
7 Kettlebell snatches - R   53# KB, 26#kb
7 Kettlebell snatches - L
30 sec high plank, followed by 5 pushups, x 2

Tuesday, June 21, 2011

June 21, 2011 WOD

Happy Summer Solstice everyone. In South Texas, that just means it's another hot day with more hot days to come. If you're in Fairbanks, Alaska it means you are about to witness the midnight sun. But enough astronomy and physics. Here's today's WOD.

800m run
75 Double Unders
30 situps feet anchored
600m run
75 DU's
30 situps
300m run
75 du's
30 situps

Monday, June 20, 2011

June 20, 2011 WOD

Barbell Complex

10, 8, 6, 4, 2 of:
  • deadlift
  • hang power clean
  • front squat
  • push press (not a push jerk)
each set means you don't take your hands off the bar. Rest exactly 2 min between sets.
Post your overall time and load to comments!

Sunday, June 19, 2011

Saturday "The Bonecrusher"

Take your pick:

Workout A:

300m run with 50# sandbag
9-7-5 of:
muscle ups
225# back squat
finish with another 300m 50# sandbag run

Workout B:

300m run 50# sandbag
9-7-5 of:
115# clean & jerk
burpee pullups
115# push press
finish with another 300m 50# sandbag run

Friday, June 17, 2011

Thursday, June 16, 2011

June 16, 2011 WOD

Snatch progressions (use a weight that allows fewer than 5 reps)

Move thru this sequence three times for about 3 heavy reps each.

Lift offs
Heavy Snatch pull
Muscle Snatch
Snatch Balance
Overhead Squat

3 x 3 full snatch @ 85% 1rm

Wednesday, June 15, 2011

June 15, 2011 WOD

"Street Brawl" (fight gone bad style)

Three 5 minute rounds. Five exercises, one minute each for max reps, followed by one minute rest.

  1. Sandbag pull 50#
  2. feet anchored situps
  3. pullups
  4. ring pushups
  5. run 200m
Notes: Finishing the run in less than one minute earns you 10 points. Next time we do this it should be a slightly longer run, maybe another 20 or 30 meters.

The sandbag pull should be exactly 50 ft, and each completed 50 ft pull earns you 6 points.

Tuesday, June 14, 2011

June 14, 2011 WOD


Shoulder Press

65% 1RM - 6 reps
85% 1RM - 4 reps
90% 1RM - 2 reps

Take those same weights and do 12, 8, and 4 push press reps respectively. Rest 2-3 minutes between all sets.
Will...on the home stretch...

60- 225# deadlifts will do this to you


Five rounds for time:

160ft farmer's carry 70#/45#
12 deadlift 225/135
8 burpees
6 barbell OH lunges 65/45

Monday, June 13, 2011

June 13, 2011 WOD

"Smash -n- Grab"

300m run
21 Dumbbell Thrusters 30/15
5 slamball 10#
14 thrusters
9 slamball
11 thrust
11 slam
9 thrust
14 slam
5 thrust
21 slam
300m run

Friday, June 10, 2011

Saturday Games at Cole Park

Where: Cole Park Amphitheatre

When: 4pm Saturday June 11th

These park games are always a lot of fun, we bring out the things we rarely get a chance to do such as tire flips. sandbag carry, etc... Plus team wod's are always fun. We change the dynamic from individual focus to team focus, which is nice change of pace. Look forward to seeing you there!

hot day but a fun team workout

The Workout - 2 teams of 5

Each team runs approx 600-800m in opposite directions, out and back. When the last member crosses the line the team can begin knocking out their workload.

Return to start and complete 250 kettlebell swings, and 250 pushups, for a total as a team. Each team member must do a minimum of 15 reps of each exercise. The remainder can be divided up as desired. Each team member must make 2 trips to the top of the hill and back; one with a log, and the other carrying a sandbag. Team members can help each other make these trips as long as each person makes at least 2 trips up and back.

To finish, each team runs in the opposite direction from which they started, and again the time is stopped when the last person crosses the line.

Matt's Team - 18:19

Tim's Team - 21:42

Thursday, June 9, 2011

June 10, 2011 WOD

compare to April 6, 2011


Back Squat 5, 5, 3, 3, 1, 1

Post Workout Skill Work:

Double Unders Practice

June 9, 2011

"Tabata Madness"

 3 intervals per exercise, then move to next.
  1. battlin ropes
  2. airdyne sprints
  3. wall ball
  4. pushup
  5. slamball
  6. plank
  7. situp
  8. hurdle drill
  9. 300m run
  10. rowing

Wednesday, June 8, 2011

June 8th, 2011 WOD

amrap 11min

7 OH squats 95#, 65#
7 K2E

Don't toss words around like "commitment, transformation, challenge," etc...unless you're willing to do something like this. Pam did this during the FIRST half of the workout. Would you keep going?

Tuesday, June 7, 2011

June 7, 2011 WOD


 Handstands & Handstand Pushups


5 x 3 of the following circuit

Clean Pulls
Front Squat
Squat Clean

Sunday, June 5, 2011

June 6, 2011 WOD

Click HERE to compare to your previous performance, or at least the first 8 minutes of it. We'll add 4 minutes to this today.

3/4 tabata

4 min push press
4 min squat
4 min pull ups (sub ring rows if necessary)

Here's the picture of the white board from May 16th.
and from today June 6th...

Saturday WOD "Seek and Destroy"

This was a particularly good workout. Congrats to everyone who came out and did it, in the heat.

800m run
15 dumbbell box clean-  M 30# 24" box, W 15#, 18" box
15 barbell push press     M 95#, W 65#
600m run
12 db box clean
12 push press
300m run
9 box clean
9 push press

Post your time to comments, we will repeat this.

Matt P
Susan P
Matt H
Tim G
Tim H

Thursday, June 2, 2011

What I'm reading...about lard

The following is an excerpt from Gary Taubes' latest book Why We Get Fat ...and What To Do About It.

Take lard, for example, which has long been considered the archetypal example of a killer fat. It was lard that bakeries and fast food restaurants used in large quantities before they were pressured to replace it with the artificial trans fats that nutritionists have now decided might be a cause of heart disease after all. You can find the fat composition of lard easily enough, as you can for most foods, by going to a U.S. Department of Agriculture website called the National Nutrient Database for Standard Reference. You'll find that nearly half the fat in lard (47 percent) is monounsaturated, which is almost universally considered a "good" fat. Monounsaturated fat raises HDL cholesterol and lowers LDL cholesterol (both good things, according to our doctors). Ninety percent of that monounsaturated fat is the same oleic acid that's in the olive oil so highly touted by champions of the Mediterranean diet. Slightly more than 40 percent of the fat in lard is indeed saturated, but a third of that is the same stearic acid that's in chocolate and is now considered a "good fat," because it will raise our HDL levels but have no effect on LDL (a good thing and a neutral thing). The remaining fat (about 12 percent of the total) is polyunsaturated, which actually lowers LDL cholesterol but has no effect on HDL (also a good thing and a neutral thing). In total, more than 70 percent of the fat in lard will improve your cholesterol profile compared with what would happen if you replaced that lard with carbohydrates. The remaining 30 percent will raise LDL cholesterol (bad) but also raise HDL (good). In other words, as hard as this may be to believe, if you replace the carbohydrates in your diet with an equal quantity of lard, it will actually reduce your risk of having a heart attack. It will make you healthier. The same is true for red meat, bacon and eggs, and virtually any other animal product you might choose to eat instead of the carbohydrates that make us fat.

June 2, 2011


95# Thrusters

compare to March 16, 2011