Thursday, May 31, 2012

May 31, 2012


"Gotta Run"


100m run
rest the run time
200m run
rest the run time
400m run
rest the run time

Wednesday, May 30, 2012

May 30, 2012

We have finished another cycle of Wendler!  Now what?  For squat and dead lift, your new projected 1-rep max is 10# heavier than it was at the beginning of the cycle.  For press, an added 5 lbs.  So you need to re-calculate your "Wendler #" (90% of your new projected 1RM). Keep track of what you're doing, and record your workouts and the numbers. Be prepared with your spreadsheet and/or notebook. It's no accident that those who do this will be the ones seeing the results.  

Week 1:
5, 5,5 Squat 
75, 80, 85%

AMRAP 20 minutes 
* 10  Push press (115/85#)
* 10 KB (1.5/1 pood)
* 10 Box jumps (24/20")

Lee Glover finishing mile 1 of Memorial Day Murph

Tuesday, May 29, 2012

May 29, 2012


Meanwhile....It's time to work out the stiffness and fatigue from "Murph."

WOD: (From Saturday's Barbell Club)

Using 75% of your 1rm, do 2 squat snatches every 30 seconds for 5 minutes. 10 burpee penalty to be assessed at the end of the 5 min for every missed rep.

5 min rest

Using 75% of your 1rm, do 1 clean & jerks every 30 seconds for 5 minutes. 20 burpee penalty for every missed rep.

Post loads/burpees to comments.

Congrats to all who participated in Memorial Day Murph! 

Monday, May 28, 2012

Sunday, May 27, 2012

Rest Day Thoughts

Coaches' Pet Peeves 
(in random order)

  1. Dropping weights (barbells, kettlebells, dumbbells) unnecessarily
  2. Chalk whores (a person who is sloppy and careless with the chalk)
  3. Habitually arriving late to class 
  4. Being careless and inattentive with mobility, rushing it
  5. Complaining/whining
  6. Acting helpless, failing to think for yourself
  7. Not counting reps correctly, (usually unintentional, but no less vexing)
  8. Cheating movements, shorting range of motion
  9. Talking while the coach is explaining the wod details and then asking what's going on
  10. Crap being left at the gym:  cups, towels, caps, jackets, shoes, etc...
  11. Not cleaning up after yourself, not bringing a towel to the gym to wipe up your sweat
  12. Constantly expressing a negative mindset (I'm weak, I can't, this is heavy, I suck, etc....)
  13. Walking thru a class in progress
  14. Stacking plates in the wrong stack
  15. Not submitting your time, reps or wod results. (hello accountability?)
  16. The tendency to under-achieve, complacency (same weight on the bar as last week, month, etc...)
  17. Putting your crap on my desk (keys, wallet, phone, purse, water bottles, etc....)
  18. Making me ask you for money because your membership is expired
  19. Drama of any kind in the gym!
  20. Impatience, or unreasonable expectations of results
  21. false bravado, ego, failure to swallow pride and be humble, 
  22. being greedy and overtraining
Gym Behavior Coaches Love:

Pretty much the exact opposite of all of the above. Men and women who quietly give their best day in and day out, show up consistently and don't need any fanfare. They show up on time, they are generally low key, but you know they are gonna give 100% effort, go full range of motion, and count all their reps correctly on every wod. You can also count on them to encourage others, give freely of good advice and make new people feel welcome.  They always clean up after themselves, and often help others clean up as well. They keep a journal and when a wod gets repeated,  they've already checked the blog and have a strategy for outperforming themselves. They realize that results come slowly, and with consistent effort, so they don't get impatient and give up. This type of client does not exist, but hey it sounds really good.

Saturday, May 26, 2012

May 26, 2012


For time:
  • Run 800 meters
  • 95/65 pound Thruster, 21 reps
  • 21 Pull-ups
  • Run 400 meters
  • 95/65 pound Thruster, 15 reps
  • 15 Pull-ups
  • Run 200 meters
  • 95/65 pound Thruster, 9 reps
  • 9 Pull-ups

Friday, May 25, 2012

May 25, 2012

11 days left to sign up for Youth Strength & Conditioning Camp
Space is still available, but it's filling up fast!

Deadlift 5,5,5
Still unloading this week...


DU's, MU's & OH's

3 rounds:
50 DU's 
5 MU's
10 Overhead Squats 115/65#

The Day's Results

Thursday, May 24, 2012

May 24, 2012

Today's Results

For time: 100 Thrusters 65/45

If you set the bar down, you run 400m.



Wednesday, May 23, 2012

May 23, 2012


12 days to sign up for the Youth Summer Strength and 

Conditioning Camp!

Deload week!  Keep the weights light... and don't be tempted to go heavier than you should.
Wendler Cycle 3, week 4:
SQUAT-5-5-5  40, 50, 60%

Five rounds for time and weight of:

3 Power Cleans

20 Burpees

Pick your own weight…Go heavy! - 75-85% of your 1RM

The Day's Results

Tuesday, May 22, 2012

May 22, 2012

Buy in:

Overhead Squat 3, 3, 3, 3


Death by: Wall ball shots & Chest to bar Pullups 20/14

Do 1 wall ball shot and 1 pullup the first minute, 2 each the second minute, 3 each the third minute and so on until no longer able to accomplish the required number reps.

Monday, May 21, 2012

May 21, 2012

Continuing the deload week...
Press 5, 5, 5
40, 50, 60%

TWO rounds of the following:      COMPARE HERE

Precisely 5 min rest between rounds.

300m run, 10 pushups* 10 squats
200m run, 15 pushups, 15 squats
100m run, 25 pushups, 25 squats

*all pushups hand release

Sunday, May 20, 2012

Rest Day

Some things to consider on the rest day:

I don't work out every day, and I don't think it's wise for you to do so either. We all know our bodies need rest, sleep, and nutrition. It's one thing to know this, but it's another to implement and practice it on a regular basis.

How do we bridge the gap between theory and practice? 

If you believe you should sleep more, why don't you do it? If you know you should eat better and you really would like to, why don't you do it? What is it that gets in the way?
      Some psychologists say that everything we do is based on incentives. Every action, big or small,  is a series of judgements based on possible outcomes, weighed one against the other. This happens without us necessarily realizing it on a conscious level. In other words, if you haven't gone strict paleo diet yet, then you just haven't found a big enough reason to do so. If you haven't stepped up your wod intensity to the next level, then you haven't acquired a strong enough incentive (yet) to do so. If you are not regularly scheduling rest days into your training, then you just haven't been injured yet or noticed a deterioration in your performance.

Notice the use of the word 'yet' in the previous statements. You can change your habits. You have the power to decide that you're ready to move forward and find the next level.

I'm always amazed how so many people do great work IN the gym, put out genuine effort, show up consistently and compete hard, but then as soon as they walk OUT of the gym, all accountability disappears. The diet is off the rails, they stay up way too late, and then are puzzled why progress is slow or minimal. How do you handle these small "critical moments" in your life? Every one of these little decisions add up and affect your health and performance. The difference between the elite and the mediocre is having the strength of character to exercise self control even when no one is looking.

It's time for many of you to GET a big reason. Ask yourself why you CrossFit. What are your long term goals. Is it worth changing your small habits, little by little. You decide. You are poised to go to the next level, but whether you do or not is up to you. Your fate literally hangs in the balance. Your actions will determine the outcome. Don't blame anyone or anything else.

The workouts you see on this blog are not intended to be performed by any one person in their entirety. 

That would be a recipe for overtraining. It is expected that you take days off. It's not ideal to show up Mon-Fri and try to knock out all the workouts, and then take the weekend off. These wods are intended to break you down. Rest days are intended to build you back up. Yes you read that correctly. Hard work breaks you down. It's when you rest and recover that your body rebuilds tissues and systems stronger than they were before. This is called "supercompensation." A google search on this subject will yield plenty of good info.

There are different ways to schedule your rest. More than one way is acceptable depending on the demands of family and schedule. CrossFit mainsite is done on a 3 on, 1 off basis. Other patterns will work well also. It's usually better to get a few days of training in a row to get a good stimulus, then take a day off. If you work out 5 days in a row one week, maybe only do 4 the next and only 3 the week after. Then repeat that cycle. Obviously you do what you have to do in terms of your work schedule. Just be smart and listen to your body. Another training session is not always what your body needs. If you've had a few days in a row of heavy training, another day is just gonna break you down further. Take a day off, and use the concept of active recovery. Get out and move, do a short run, go for a long hike, ride your bicycle, go for a swim, do a yoga class, get a massage, use a foam roller and do some stretching. These activities promote a faster recovery. Please embrace the concept of quality over quantity.

Please don't train if you're injured. 
This really should be obvious but it is anything but. Learn to distinguish between joint pain and muscle soreness or fatigue. Joint pain is your body's way of telling you something is wrong. Listen. Pull back and take a moment to figure out what's going on. Don't bull through a workout when you're in pain. Keep in mind that this does NOT refer to the pain of exhaustion from hard work. Learn the difference. It's vital for you to learn how to push yourself through hardship. These workouts can be very challenging. I want you to push through the pain of hard work. I do NOT want you to push the pain of injury. An acute painful sensation in a joint is a sign you should stop. A general feeling of exhaustion is not. Push through it. Your body needs a powerful stimulus to adapt and grow stronger. In CrossFit we constantly walk a fine line, we seek out the "red zone" because that's the "paydirt" where meaningful gains are achieved.

Intensity and duration are inversely proportional. 

If you can do something for an hour, it's impossible to produce as much intensity in that workout as you could in 5, 10, or 15 minutes. Short workouts demand that you bring as much intensity as you possibly can, while maintaining as great a degree of control of your movements as possible. That is the balancing act of CrossFit. There is a tipping point where your form is so atrocious that you need to slow down or reduce the load because you're putting yourself at risk of injury. I'll help you find that line, but you need to pay attention to it and learn to do it on your own as well.

It's quality over quantity, my friends. 

To sum up, get in the gym on a consistent basis, and give the wods everything you've got. Then get out of the gym and rest. Be mindful that what you put in your mouth is either promoting wellness and enhancing performance, or degrading your health, and inhibiting your progress. Get some quality sleep. Turn off the TV and the computer an hour earlier than you normally would. Black out the room and get in bed. Keep it simple, follow these basic ideas on a regular consistent basis and get ready to....

Look, feel, and perform better!

Saturday, May 19, 2012

May 19, 2012


Good Luck to everyone in the race!

Friday, May 18, 2012

May 18, 2012


Deadlift 5,3,1+
75, 85, 95%


"B2B Warmup"

6 Rounds: Every 2 minutes on the minute

5 Hang Power Snatch 95/65
200m Sprint

Thursday, May 17, 2012

May 17, 2012


Handstand holds  5x (30 seconds on : 30 seconds off).  If you can't do a handstand hold, you will scale using a box.  You can scale like the picture below, on your toes, or you can use the same set up but with your knees or rest between exercises.


Tabata intervals are 20 seconds of work followed by
10 seconds of rest. We'll do 8 intervals each of:
  • Box Jumps
  • Push-ups
  • Slamball
There will be a 2 min rest between exercises.


Wednesday, May 16, 2012

May 16, 2012


Wendler Press
 5, 3, 1+
75%, 85%, 95%

MET-CON (compare to December 13, 2011)

"The Sweet Sixteen"

16 lunges with 45# plate OH (35)
16 K2E
16 DL 155/105
16 hand release pushups

Today's Results

Congrats to Tim G., Jess, and Heather for taking the initiative to go to their L-1 cert!

Tuesday, May 15, 2012

May 15, 2012

WOD:  All of the following for time:

10! (10,9,8,7,6,5,4,3,2,1)
Burpee Box Jumps 24"/18"


300m run
5 hspu

Today's Results

Monday, May 14, 2012

May 14th, 2012

Are you registered for MEMORIAL DAY MURPH??

What are you waiting for? You don't want to miss this! 

Wendler  Squat 
5, 3, 1+
75%, 85%, 95%
Skill Work:

Clean & Jerk Progressions
 30 Clean & Jerks for time; 135/95
The Day's Results

Saturday, May 12, 2012

May 12, 2012

Are you registered for MEMORIAL DAY MURPH??

What are you waiting for? You don't want to miss this!


"Through the Woodchipper"

Storm thru the following for time:

5 Deadlifts - 315/205
10 L pullups
15 Ring pushups (rings 2" off floor)
20 Box Jumps 30"/24"
25 Ball Slams 20/10
30 DU's
25 Burpees
20 Back Extensions
15 GHD Situps
10 T2B

Barbell Club:

Technique drills, then:

1. 3x3 1&1/4 Front Squats

2.  Complete the following sequence for 5X2 :
     1 Hang Snatch (full squat)  
     1 Overhead Squat
     1 Snatch Balance
     1 Overhead squat
     @ 65% (of 1RM Snatch)
     rest 75-90 sec.
Notes: One set is the sequence (complex) listed above performed twice through.  Rest 75-90 seconds, then repeat 5X.

Friday, May 11, 2012

May 11, 2012

Are you registered for MEMORIAL DAY MURPH??

What are you waiting for? You don't want to miss this!

Team Workout:

Can work with 2 or 3 teams of 2-4 people.

600m sandbag run (1 sandbag per 2 people on team)
While one team is out running, the other teams are completing the following for max reps
KB Swings 53/35
Clusters (squat clean thrusters) 95/65

  • once you establish a working order for your team, you must go in that order throughout the wod
  • all the kb swings must be completed before moving on to the clusters
  • 1/2 the team members are carrying a sandbag, share the load as needed, must finish together
  • kb swings and clusters can be done by only ONE team member at a time, burpees can be done at anytime
  • when team A finishes running, team B immediately stops working and everyone runs together
  • go as fast as possible while running to help minimize the other teams point total
Your score is your team's total reps on all exercises.

Thursday, May 10, 2012

May 10, 2012

Are you registered for MEMORIAL DAY MURPH??

What are you waiting for? You don't want to miss this!

 Today's WOD:

Start with: 1 min max reps KB snatch left arm 53/35

amrap 7 min:

 9-  Ring Dips
 6- 30" box jump

then finish with 1 min max reps KB snatch right arm 53/35

Another rockin' day in the books...

Wednesday, May 9, 2012

May 9, 2012

Note regarding Beach to Bay. We need 4 people! The teams 
are as follows: 
Team 1:

The Team Shirt
  1. Kendell 
  2. Joe
  3. Blessing
  4. Jarek
  5. Anna
  6. Paula
Team 2: 
  1. Combo
  2. Audrey
  3. Demetrios
  4. Tim H.
  5. Marlo
  6. Donnie
Team 3:
  1. Angie Fisher
  2. KC
  3. ?
  4. ?
  5. ?
  6. ?

Strength:Wendler 5-3-1 Program
Cycle 1, Week 2, Day 1
3,3,3+ @ 80,85,90%

Met Con:

"The Chief"
Max rounds in 3 minutes of:
*135 pound Power cleans, 3 reps
*6 Push-ups
*9 Squats

Rest 1 minute. Repeat for a total of 5 cycles.
Post rounds completed for each of the 5 cycles.

Each year in the United States Navy, a highly qualified and elite cadre of Sailors are selected and promoted to the join the ranks of Chief Petty Officer. Since 1893, "The Chiefs" have been relied upon by subordinates and superiors alike for their personal example, technical expertise and above all, their unique leadership capabilities. As the induction process for newly selected Chief Petty Officers is now underway throughout the US Navy, we thought it appropriate to inaugurate "The Chief" in honor and recognition of all past and present CPOs. Thanks to them and their families for their self-sacrifice, ability to adapt, tireless dedication to mission and devotion to country.

Tuesday, May 8, 2012

May 8, 2012

Group Skill Work:
Snatch progressions

WOD: COMPARE HERE (Yes that means we've done this before, so now you can take a look back and try and beat your previous performance)

800m run
30 power snatches 115/75
800m run
The Day's Results

Monday, May 7, 2012

May 7, 2012

Wendler Program, Week 2
Squat 3,3,3+
80, 85, 90% 1rm


AMRAP 10 min
* 10 Back squats (Body weight) 
* 10 Burpees

Today's Results 

Saturday, May 5, 2012

May 5, 2012

Met Con:

Run 800m
50 Du's

Rest that time it took you to complete the work

Run 600m
40 Du's

Rest that time

Run 400m
30 Du's


Run 200m
20 Du's


Run 100m
10 Du's

So to clear this up you do the amount of work then rest the time it took you to do it. Then start the next amount of work then rest that time. Yes, this takes some thinking when you come in. You have to look at the clock and figure out when you need to start again. Thinking while you are tired is good practice.

Friday, May 4, 2012

May 4, 2012

Reminder: Beach to Bay Meeting at Executive Surf Club. Friday May 4th @ 8pm. Please make plans to be there if you are running!


Wendler Dead Lift
5x5x5 @ 75,80,85%

Met Con:


* 12 Deadlift
* 9 Hang power clean
* 6 Push jerk (155/105#)
The Day's Results

In honor of USAF SSgt Timothy P. Davis, 28, who was killed on Feburary, 20 2009 supporting operations in OEF when his vehicle was struck by an IED. Timothy is survived by his wife Megan and one-year old son T.J.

Thursday, May 3, 2012

May 3, 2012

Reminder: Beach to Bay Meeting at Executive Surf Club. Friday May 4th @ 8pm. Please make plans to be there if you are running!

Kipping Pull up

Met Con:


3 C&J  (Body Weight)
300m Run

Rest 3 Minutes


20 Pull Ups
30 Sit Ups
40 Squats

The Day's Results

Wednesday, May 2, 2012

May 2, 2012

Wendler Press
Week 1 Day 2
5 x 5 x 5 @ 75,80,85% Shoulder Press

Met Con:


3 Clapping pushups
6 Squat clean thrusters
9 Knees to Elbows

The Day's Results

Tuesday, May 1, 2012

May 1 2012

5 rounds for time:

30 Double Unders
3 Deadlift   275lb/185lb
300m Run

Yes, nothing like heavy weight with met con's.