9am CHALLENGE WOD 15 Minutes: 5 Minutes to work up to your heaviest Hang Clean Double Then AMRAP 10 10 Pushups 15 Kettlebell Swings 53/35 20 Air Squats   10am Muscle  Up Clinic 15 minutes 40 Deadlifts 155#/100# 30 Front Squats 20 Shoulder to Overhead 10 Thrusters At the beginning of each round do 7...Read More

Sugar Versus Fat.  This is super interesting and I hope I can catch the BBC production.  They’re testing stuff we’ve been testing in CrossFit for years.  We have the Paleo Versus Zone Challenge starting next week, illness and it’s always good to check our nutrition. BUT…even reading this article, medicine the “test subjects” experience negative...Read More

Congratulations to Gina for her first Pullup! Denny was her pull-up whisperer. If you are close ask a coach to watch you. You never know what someone will say to get you up and over the bar. She even had them going in “Cindy XXX”. Video will be posted on Facebook soon. Jaydeen    ...Read More

Wednesday’s WOD comes from CrossFit.com.  It is a twist on the classic triplet Cindy.  Cindy is a 20 minute AMRAP of 5 Pullups, try 10 Pushups and 15 Squats.  When I started CrossFit in 2006, I followed the main site, or what we called .Com.  There were no other programs to follow.  There was 1...Read More

5 Whiteboard Misconceptions from Tabata Times.  I’ve been doing CrossFit for so long that I’ve experienced many of the things that come up, remedy and I if I haven’t, Alison, CFO’s coaches or someone you know probably has.  Of the 5 things mentioned, I think I’ve seen them all (not 2 so much, but maybe...Read More

This  is week 9 of the Cube – the final week of the progression.  We will Deadlift (1 set of 8, visit web 80%) on Monday, Press ( 3 sets of 8, 70%) on Tuesday and Squat (5 sets of 2, 90%) on Friday. We will test these lifts for max lift next week –...Read More

Saturday’s WOD is a classic CrossFit.com triplet.  It’s no joke and is one of Alison’s favorites – she asked for it.  Alison and I did this at CrossFit King of Prussia in Philly in 2010.  She battled and got it done in terrible heat and humidity…in 45 minutes.  I love this woman. There are box...Read More

The Subway Deception.  Lots of chest beating here, store but we should be aware of the addicitves in food, dosage even the “healthy” alternatives. Workout of the Day Strength Back Squat, 1 set of 8, 80% of 1RM Take 10-15 minutes to warm up for this lift.  Use sets of 5 early and 3s as...Read More

Right now, online we are in week 8 of the Cube.  Next week will be week 9, link the final week of the progressive build for the deadlift, thumb the shoulder press and the back squat.  In week 10, we will test the lifts.  We will test the Deadlift on Monday (2/3), Press on Wednesday...Read More

Wednesday’s WOD is one that I made up, website like this but it’s a mix of 2 Open WODs (11.2 and 12.3).  It’s a high rep box jump WOD, cost so warm up your legs well. Have a plan for this WOD.  My plan looks like this – jump up and step down every time,...Read More