So, Alison has informed me that I can get away with one more 2,000 meter row workout.  We taken away your legs – thrusters, wall ball.  We’ve taken away your pushers – push press, pushup/HSPU.  Now we’re going to take away your pullers. At the top of each minute you have the option – perform 1 muscle ups or 3 pull-ups or 5 curls. That’s right, I said curls.  Grab 2 dumbbells, stand up in the hang, and curl them top to your shoulder.  As the workout progresses, this will tax your pulling muscle and your grip, forcing you to really use your hips on the rower.                 Workout of the Day Strength/Skill Back Squat 1 set of 10+, 75% of 1RM Conditioning Row 2,000 Options for OTM 1 – 1 Muscle Up 2 – 3 Pullups 3 – 5 DB CurlsRead more

Thursday is one of my favorite CrossFit workouts ever – relatively heavy Deadlift and some moderate shoulder to overheads.  What’s unusual?  Two barbells in a workout – that’s what! This WOD chews up a lot of equipment.  It also has short sets and fast transitions.  Because of this, it’s best to partner up.  One athlete slams bars, the other judges.  Then you flip. For scaling, especially the DL – pick a weight that is heavy, but that you can move quickly.  If 275/185 is a back breaker, use 65% of  your 1 RM deadlift weight.   Workout of the Day AMRAP 7 3 Deadlift 275/185 7 Shoulder to Overhead 115/75Read more

Within the last week I have had a conversation about the safety and dangers of Crossfit with a number of people.  It was a reoccurring theme.  In an effort to not be bias, I try to approach both sides with an open mind…but, ultimately, you’ll see where I stand.  There are a plethera of people- Doctors, Healthcare Workers, Yogis, Gym Rats- that talk negatively about CrossFit.  The biggest topics seem to be:  1. Damaging Movements.  Squats, pulling weight, pushing weight, running, rowing- these are all fundamental movements of life, and when done incorrectly, yes injury could occur.  However, our main objective in CrossFit is to do life better, and we hope to make our fundamental movements outside of the gym better because of the time we have spent making them more efficient and safe while working out.   2. Unmonitored Exercise.  Some think because CrossFit is done in a group...Read more

  We’ve got another version of last week’s work/rest workout.  This time with an “Angie” feel.  With a 30 minute cap, you will work for 1 minute, resting the other as you chip away at the three movements. I think the Burpess and the Wallball Shots will be pretty manageable for everyone.  The Chest to Bar Pull-ups are where this will get tough.  For scaling, here’s my advice:  if you can do C2B, but struggle, do 50 C2B and 100 of the other stuff.  Or, you get as many as you can until the 20:00 point, then, regardless of number, you begin your Burpees. When you score this workout, just annotate the number of Pullups you did in the session. If Pullups are a stretch, grab a heavy kettlebell and swing it.  If you can easily swing that KB 20 times, you need to get something heavier.  Normally swing yellow?...Read more

Tim finished out the week with over 100,000 meters rowing.  That’s a lot!  This week, the challenge is time spent in a plank position.  If you were to be like Timmy this week, that would mean you were in a plank for over 27 hours.  Any takers? I guess you can do a Game of Thrones marathon in the plank? This week will begin phase 3 of our strength training.  The lifts will all go up 5% – Deadlift on Monday, Bench on Wednesday and Squat on Friday.                 Workout of the Day Strength/Skill Deadlift 5 sets of 3, 85% of 1RM Conditioning AMRAP 15 30 Doubleunders 20 DB 1 arm Push Press 50/35 (10 on each arm) 10 Calories Rowing Read more