The Christmas Party starts at 5:30p! Come eat food, tale trash and trade for crappy gifts. CrossFit at 9am and 10am. The workout is highly, and probably necessarily, scalable. There are options from the WZA website that we will discuss. Workout of the Day 10 Rounds 30 Doubleunders 15 Wallball Shots 20/15 3 MuscleupsRead more

I promise I am going to write Fran 8 wrap up! It’s coming… In the meantime, Sanctionals are coming up. It would be a hard thing to keep up with all the online qualifiers that are out there, but if you see good workouts, pass them to a coach. Jess and Alison both passed me cool workouts from WZA quals – make sure to give Shannon a BIG Hi-five as she is competing in those. I’m sure they will start coming in fast and furious, and we won’t be able to too them all. But tough triplets and couplets make fit people and fun times. Friday is “ONLY” 10 minutes. It comes from CrossFit.com, and it will require a through warm up. Workout of the Day AMRAP 10 10 Clean and Jerks 10 Front Squats Gals – 95, Guys – 135Read more

The pushups we did on Wednesday are not the only way to do pushups. They are a little different, maybe more demanding. They would fall under what Outlaw CrossFit termed “The Doomsday Principle.” Basically, understand what the toughest, most exactly interpretation of a movement is, and be ready for that. That can mean strict movements. It can burpees to touch, jumping into the rings for muscleups, doing HSPU to a crazy line, having to pause at the top of a box jump, or tons of other variations. Chest to bar can be considered a doomsday version of pull-ups. Do we always do them? No. But we want to completely understand the requirements so we are not rocked back on out heels just because the standard became more exacting. The name of the game is identifying weaknesses, making friends with them, then beating them to death. Workout of the Day 9...Read more

Ho ho ho! A reminder – Bunco is at Alison’s house at 7pm on Friday. Address on the board. It’s $11 to play, BYOB, bring a dish to share, $25 white elephant. The Christmas Party is at the gym, 5:30p on Saturday. $25 white elephant. Workout of the Day Pause Snatch Pause just below or just allow the knee Build to a heavy single in 15 minutes Conditioning 10 Rounds 10 Hand Release Pushups. Put your feet on a 45# plate. 3 Snatch 115/75 For the pushups, make every attempt to keep you hips and thighs OFF the floor. Feet on a plate, thighs off the ground, release the hands and PUSH!!! 15 minute capRead more

I will talk more about Fran VIII tomorrow, but I have a quick note. I really loved today’s workout – my own little 21-15-9 creation. All barbell, pull and push. As I was coaching at 5:30p, the Rage Against the Machine song “Fistful of Steel” came on. An all barbell, grippy, 21-15-9 workout? Gotta give it a name, right? “Fistful of Steel” was born tonight. Tim has the record with 3:05. Workout of the Day 400m run 15 Bar Muscle Ups 400m run 30 Chest to Bar Pullups 400m run 45 Pullups 400m runRead more