July 5th marks my 10 year anniversary of CrossFit.  I’ve told the story before, page but I spent the day of the 4th July, website like this 2006 at a Thomas the Train fair in (very) rural Pennsylvania.  It was unbearably hot and humid, approved and I was 29 years old, with 2 kids and another on the way.  I had been working in NYC, enjoying the food and libations the city had to offer.  I had just done a work physical in May of that year, and my doctor warned that I had put on some weight, and if I didn’t take a look at my eating and lifestyle, I would probably be a portly fellow, gaining 5 pounds every year until I was the size of the stay-puft marshmallow man.  Ok, the doctor didn’t say that, but it was an eye opener.  Until that point, I was always...Read more

It’s shortened week, more about and we have a lot of lifting to get in.  We’ll do our Back Squat work on Tuesday, online Snatch on Wednesday, Front Squat on Thursday and Clean and Jerk on Friday. I will explain each lifting session before we do it. Workout of the Day Strength/Skill Back Squat, Week 2 of 6 5 sets of 3 We started at 65% of 1RM last week.  If your working weight is over 200#, add 10# to last weeks effort.  If under, add 5#. Conditioning Death by Burpee and Toes to Bar In the first minute, perform 1 Burpee and 1 Toes to Bar.  Add 1 rep of each movement each minute.  Keep building until you cannot complete the worked in a required minute. Scale as needed.  If you can’t get out of the 6th minute – rest a minute and begin again.Read more

CrossFit at 9 and 10.  I am eyeing “1776” as the hero WOD for Monday, recipe July 4. Workout of the Day AMRAP 12 12 Chest to Bar Pullups 8 Deadlift 245/165 12 Handtsand Pushups 8 Deadlift 245/165Read more

Saturday, what is ed August 27th 2016 Register HERE on www.wodrocket.com Heavyweight (RX) Male and Female Intercontinental (Scaled) Male and Female Hardcore (Masters 40+ RX) Male and Female The Comeback (Masters 40+ Scaled) Male and Female   Heavyweight (RX) Male and Female Event 1 For Time 11 -Squat Cleans 135/95 7 Squat Cleans 185/115 5 Squat Cleans 225/135 3 Squat Cleans 275/155 1 Squat Clean 315/185   Intercontinental (Scaled) Male and Female  For Time 11 -Squat Cleans 95/55 7 Squat Cleans 115/76 5 Squat Cleans 135/95 3 Squat Cleans 155/115 1 Squat Clean 185/135     Hardcore (Masters 40+ RX) Male and Female For Time 11 -Squat Cleans 115/65 7 Squat Cleans 135/85 5 Squat Cleans 155/105 3 Squat Cleans 185/125 1 Squat Clean 205/145     The Comeback (Masters 40+ Scaled) Male and Female For Time 11 -Squat Cleans 65/45 7 Squat Cleans 85/65 5 Squat Cleans 105/75 3 Squat Cleans 125/85 1 Squat Clean 145/105     Event 2 Heavyweight (RX) Male...Read more

Trying to think cold snowy thoughts since it is ridiculously hot! Workout of the Day Strength Back Squat 5 Sets of 3 @ 65% Conditioning Minutes 0-3: 5 Thrusters OTM 75/45 Minutes 3-6: 5 Thrusters OTM 95/65 Minutes 6-9: 5 Thrusters OTM 115/75 Minutes 9-12: 5 Thrusters OTM 135/85 Minutes 12-15: 5 Thrusters OTM 155/100 Minutes 15-18: 5 Thrusters OTM 185/115 Minutes 18-21: 5 Thrusters OTM 205/135Read more