As discussed, store we will be doing something a little different this week.  Instead of setting the number, you will use your Deadlift number to decide the weight you use for the Clean.  If you are efficient, this strong and efficient, this should be a good blend of heavy and fast.  If you are very strong but not terribly efficient at the clean, you may find yourself really fighting the bar.  Conversely, if you are not very strong, but, say technically proficient or really good at pulling your body under the bar, you  may find this is too light. We will continue our Wallball sets, adding 1 rep this week.  Ideally, in a couple of weeks we will be up to 15.  I will program a similar piece for Thrusters in a few week.  It’s Open season, folks. Workout of the Day Clean sets of 15-12-9 each for time Score...Read more

On Monday, buy we will be testing for our 1 rep max Deadlift. You will need to know your 1RM because on Tuesday and Thursday we will do workouts based off your 1RM number (50% of it to be exact). So – you have some options. 1. You can Deadlift with everyone on Monday. 2. If you know you can’t make it Monday, talk to a Coach and establish a 1RM Deadlift between now and Monday. 3. If you can’t get that in, but you plan on working out on Tuesday and Thursday, know your Deadlift 1RM and try to work at 50% of that. 4. If you don’t know it, talk to a Coach and we will do our best to find a suitable weight to work with. Check out CrossFit.com and look around. A (barely) savvy investigation will show the WODs I have planned for Tuesday and Thursday....Read more

CrossFit at 9am and 10am.  We will do some Handstand work at 10am.  This is a variation on a named WOD (Christina) I found on WODwell.  I made some slight changes and switched out the HSC for Med Ball Cleans after the Thrusters on Friday.  Stamina baby. Workout of the Day AMRAP 20 9 Pullups 9 Medicine Ball Cleans 20/14 9 Kettlebell Swings 9 Push Press 95/65 9 Toes to Bar 9 BurpeesRead more

CrossFit was on “The Simpsons!”  Quick, help what is your favorite Simpsons episode?  Post to Facebook comments.  I am going with the one where Homer becomes the Union rep at the Power Plant to get a better dental plan.  But Flaming Moe’s was classic too… 4 Things I’ve Learned About Teaching From CrossFit from Cult of Pedagogy.com.  BTW, this web Pedagogy is the method or practice of teaching.  Yes, I looked it up. I saw this post from Amanda on Facebook, and loved it.  These are my favorite kind of CrossFit stories – folks that come in apprehensive but allow themselves to take part in the practice and find that it works for them.  In the end, thoughtful people that find a program that works, support from like minded people, and even joy seem to tell the best, most insightful stories.    Workout of the Day 30 Thrusters 95/65 90...Read more

What I Learned Not Drinking For 2 Years by Andy Boyle.  As the calendar changes from one year to the next, see I’m sure you will have plenty of friends that will be back in the gym or on some type of nutrition plan.  You may find the new year as an excellent time to really focus on a new resolution as well.  I’m sure it’s no coincidence that the folks at Whole Life Challenge are ready to go on a new challenge right after the new year. Making significant change can be tough.  Have you ever experienced the “peer pressure” Andy Boyle experienced?  I know I have.  Whether it’s skipping a “social event” to workout, not eat a piece of cake at a kid’s birthday, or turning down a drink, you may find people balk at you changing your life.  If you have friends that are not fit, have...Read more