Thursday’s WOD is a fun one – if you like to Snatch.  It is from the CrossFit Games 2012 Open.  As a gym owner and a coach, price it was one of the most fun WODs ever because so many people PR’ed lifts after performing a bunch of Snatches.  Whether it was hitting 135 or 165 for the first time, over and over, we got to cheer each other on to greater and greater feats of strength. This WOD is performed with 1 bar – you will need to change out weights.  For guys, I recommend loading the bar with 15s, and having 45s very close.  When you complete 135, reload the bar with the 15s, giving you 165.  If you think you can hit 210, keep those weights handy. For ladies, you have a couple of options.  If you use the 45# bar, the first 30 reps only need...Read more

The Franniversary will consist of 5 WODs for all teams and a Finals for the top Elite and Open teams. The first 4 WODs will be conducted Gauntlet style – each team will perform a version of well known CrossFit WODs.  The Benchmark  WODs will be 5 minute AMRAPs where every rep counts and rest for 5 minutes, erectile moving onto the next station.  The WODs are versions of Fran, Grace, Diana and Annie.  The WODs will be performed partner style, anyhow. You can split the work however you like, but only 1 partner works at a time. Once all teams have gone through the Gauntlet, we will come back and perform a mash up of the CrossFit WODs Isabel and Karen, partner style. Each WOD will be scored individually, much like the CrossFit Games Open or Regionals, 1 point for first place, 2 points for second and so on. ...Read more

Why We’re Willing to Pay More for Cereals with Ancient Grains from the New Yorker The Exercise Cost of Juice and Soda from the Atlantic Common themes abound… [youtube https://www.youtube.com/watch?v=q9cS2W5PaSg?list=PLDamP-pfOskNegO0pIzSXjnkha52jYUSF&w=560&h=315] 2 Things: I eat lunch at my desk and have for years.  Maybe I’ll change.  Second, sildenafil this is the skinniest guy I’ve ever had a man-crush on. Workout of the Day Strength Back Squat Heavy set of 3, website like this week 6 of 8 Use 8 sets to build to this heavy set. Conditioning 4 RFT 21 Power Cleans 95/65 21 Wallball Shots 20/14 12 minute cap I’m not sure it’s possible to finish the WOD under the time cap, but that doesn’t mean you shouldn’t try. The weights and movements are very simple, so don’t pace.  If you must strategize, use a strategy that will result in you finishing the WOD.  Go hard and try to hang...Read more

On Monday, sick we will Push Press for a 1RM.  I can’t recall ever doing this, information pills so I’m kind of geeked.  Further, sales we’ll work a Milo type program on the Push Press to improve strength and positioning. On Tuesday we’ll Squat, on Wednesday we’ll deadlift and on Thursday we’ll do a serious Snatch WOD. Friday is Halloween – we are thinking of only doing 1 WOD at 5pm (regular morning classes at 5:30a and 9a).  The WOD on Friday is Jonesworthy – it is no joke.  It’s a nasty, pretty big triplet of swings, pull-ups and squats.  I’m going to wear a superhero shirt then go trick or treating. Workout of the Day Strength/Skill Push Press Establish a 1RM in 20 minutes Conditioning Alternating Tabata – 8 Rounds 20 Seconds of DB or KB Push Press (45/35) 10 Seconds rest 20 Seconds of Chest to Bar Pullups...Read more

Tomorrow morning we will start with a Kid’s WOD at 8:30am. We are asking for $5 donations for all participants. Please arrive at 8:15am so we can be ready to go right at 8:30am. Adults class starts at 9am. We will be doing the HERO WOD Forrest with Maggie Snyder, try US Marine Corps. I (Alison) said last night that she is in the Army, but I would like to correct that…she is in the Marines (YUT).  (Can you hear Brian in the back of your mind?) We are asking for a minimum of $10 donation- all donations go directly to the Wounded Warrior Project. If there are many people, half of the class will start with the L-pullup and the other half will start with the 800m run. If you still have gas in the tank we will be doing a clean ladder. It will be similar to the...Read more