Janice K. took 6th in her age division at the Boston Marathon on Monday, doctor running 26.2 miles in 3:50.  Great job! Robin C. finished 60th in the world in the Master’s Qualifier! June V. is sitting outside the top 100 (barely) but we still need to validate her Amanda score. Amazing job ladies – you set a great example for all of us to follow! Workout of the Day Strength/Skill KB Snatch 4 OTM for 10 2 Left Hand KB Snatch, 2 Right Hand KB Snatch Conditioning 10 RFT 10 Burpees 10 Toes to Bar 12 minute cap If your hands are torn up from “Tillman,” you may do 15 abmat sit ups instead of T2B.Read more

My friend Justin reminded me that April 22 marks the 10th anniversary of the death of truly unique American, clinic Pat Tillman. Pat was a Northern California kid that went on to star on the football field at Arizona State and later for the Arizona Cardinals. At the height of his football career, shortly after the events of 9/11, Pat quietly quit football and enlisted in the US Army. Pat served with the 75th Ranger Regiment until he was killed in a friendly fire incident in Afghanistan.  If you are interested in Pat Tillman’s life, check out “Where Men Win Glory” by Jon Krakauer.  It is a very good book by a writer that continues to explore men that seek Adventure with a capital A.  As many of you may know, Tillman entered the Army by rejecting any fanfare and basically disappeared into the ranks.  His death, specifically the way it...Read more

Saturday’s Work CrossFit at 9am, pilule Advanced at 10am.  We have some hard core pipe hitters in town for Easter. Earn your chocolate. Workout of the Day 9am 10 Clean and Jerks 185/115 Rest 2 minutes 10 Clean and Jerks 155/105 Rest 2 minutes 10 Clean and Jerks 135/95 10am Snatch Session Followed by 4 Rounds, cure for reps 205/145 Clean HSPU CTB Pullups 205/145 Shoulder to Overhead 30 seconds work, 30 seconds rest – for reps If enough weight is available, do HSPU to deficitRead more

The CrossFit Games has posted the 4 Master’s Qualifying WODs.  They are NO JOKE.  If you are a Master’s athlete, visit this site you may be wondering why CrossFit hates you so much to make you do Amanda.  Try to remember they are testing for the fittest athletes on Earth.  They are happy that you are participating, but the really don’t care who finishes top 200, top 50 or even 22.  They want to find the best. Robin and June – you’re up!  Do your best. For what it’s worth – I would knock out the things you know how to do first (WOD 1 and 4).  That gives you the rest of the weekend to play with the tougher elements – squat snatch, HSPU and…Muscleups/Chest to Bar. [youtube http://www.youtube.com/watch?v=o7MHYY4e9Fk?rel=0&w=560&h=315] Workout of the Day Strength/Skill Front Squat 3 sets of 8, 60% of 1RM Conditioning CrossFit Games Master’s Qualifier 4...Read more

Rope Climbs on Thursday!  It’s been a while since we’ve done these.  We only have 2 ropes, # dosage but I think we’ll be OK.  Depending on the overall ability of the class, information pills one rope will be for climbing, medicine one for scaled attempts – body pulls.  There are enough movements in the WOD that the rope shouldn’t develop too long of a line. ***WEAR PROTECTION FOR YOUR LEGS*** Long sock are good, some type of compression is better.  If you use the “Spanish Wrap” or the “Wrap and Stomp” method of rope climbs I recommend sweat pants, because that rope will find some fleshy thigh meat. [youtube http://www.youtube.com/watch?v=AD0uO7JGdZU&w=560&h=315] Workout of the Day AMRAP 20 30 Doubleunders 15 Burpees 15 Box Jumps 24/20 1 Rope Climb *3 Body Pull for 1 Rope ClimbRead more