14.3 has come and gone.  We had some great scores!  Don hit 141, help putting him back in the hunt for the Master’s Qualifier.  A bunch of fellas hit 130 (Paul, diagnosis Denny, Bob, Kirk, Thomas)  and Justin Melo hit 135  Robin came up huge with 130 and was ranked 68th in the world in her category. And I hit 143, and I am back on the bubble for a CrossFit Regional qualifying spot. Beyond that, Patty PR’ed her deadlift 14 times as she pulled 155 in 14.3.  Great job! We saw great bounce backs after the challenging work in 14.2. I would like to remind you that we followed the Cube in the months leading up to the Open.  I’m glad we did, as the heavy lifting really paid off in the later rounds of this. I said it last week, but I think this may have been the...Read more

Remember, about it 14.3 scores need to be in by 5pm on Monday at the latest.  Please get your scores in. In the crazy health/fitness department We’ve done some crazy stuff to enhance our fitness and live life to the fullest.  We exercise to the point of nausea, case weigh and measure our foods, eat like cavemen, roll out on uncomfortable pieces of styrofoam or lacrosse balls, and more.  Now we…swish with coconut oil?!?!?! The practice of OIL PULLING is thousands of years old.  Basically, you take a tablespoon of unrefined coconut oil, melt it in your , and swish it around for 10 to 20 minutes.  This is a long time, so work up to it.  Start with 5 minutes (or less) and work up to it.  Pulling is supposed to clean and whiten your teeth, but the longer you do it, the oils may “pull” toxins and other...Read more

Alrighty folks, health we’ll do a fun WOD at 9am and 14.3 at 10am.  The 9am WOD will be gym-nasty type stuff – little to no lower back tension if you just did a bunch of deadlifts on Friday.Read more

[youtube http://www.youtube.com/watch?v=MQR7O66uZw4?rel=0&w=560&h=315] Workout 14.3 8 minute AMRAP: 10 deadlifts, ailment 135 / 95 lb. 15 box jumps, web 24 / 20 inch 15 deadlifts, 185 / 135 lb. 15 box jumps, 24 / 20 inch 20 deadlifts, 225 / 155 lb. 15 box jumps, 24 / 20 inch 25 deadlifts, 275 / 185 lb. 15 box jumps, 24 / 20 inch 30 deadlifts, 315 / 205 lb. 15 box jumps, 24 / 20 inch 35 deadlifts, 365 / 225 lb. 15 box jumps, 24 / 20 inchRead more

14.3 drops on Thursday night.  Remember, treatment we’ll be having regular class at 6:30pm.  We’ll have Friday, case Saturday at 10am and open gym on Sunday (1-3p) to tackle the 14.3. On a internet surfing note – do any of you look at Open WOD guesses?  CrossFit Invictus does a guessing game where the closest guess to an Open WOD gets a t-shirt.  CrossFit Games Analysis does a SWAG – Scientific Wild Ass Guess.  People come up with some fun looking WODs!  I gotta write some of these down and bust ’em out during the year. Workout of the Day Strength/Skill Snatch Outlaw Snatch Capacity Test Take 15 minutes to warm up to 80% of 1RM Snatch Then 2 Snatch OTM for 5 minutes at 80% 2 Minutes as many Snatches as possible Conditioning Run TL Davis Loop TwiceRead more