As a birthday present to myself, and I don’t have anything to post. Workout of the Day Strength/Skill Clean and Jerk Perform a heavy single OTM for 7.  Work at no more than 80% of 1RM. Conditioning 10 Clean and Jerks 185/123 Rest 2 minutes 10 Clean and Jerks 155/103 Rest 2 minutes 10 Clean and Jerks 135/83 Your score is your cumulative time to complete all 30 Clean and Jerks, rest included.Read more

I originally planned to do a Snatch session on Friday, more about but I’ve switched Snatching to Saturday, approved and we’ll have a fun Clean and Jerk WOD. I made the switch because we’ll be Snatching on Saturday in a WOD to create awareness for Kevin Ogar.  The WOD will include is a 12 minute AMRAP of 3 Touch and Go Snatches, 1 Muscle up (Subs will be worked out) and 12 wall ball shots. Kevin Ogar is a CrossFit athlete and coach from Colorado who was severely injured when he dropped a heavy barbell on his back at the OC Throwdown competition.  By all accounts Kevin is a great athlete and person and his injury, which severed his spinal cord, was a terrible accident.  Kevin is uninsured and will incur monumental financial bills.  Kevin’s friends have created Ogar Strong to create a fund in which all money donated will...Read more

The Filthy Fifty on Wednesday! This one is for the board – and now that the board is out of the way, generic all the names should stay on it and not get rubbed off.  Sweet. The “50” is a long conditioning WOD, # order but the movements are relatively simple.  There will be a 40 minute cap.  Please feel free to scale the reps, check as the movements are basically scaled.  Doing 35, 30 or even 20 of each movement will be a pretty good dose. Please review the video for planning the more difficult movements of the Filthy 50.  The only difference from the video is we ask that you show control at the top of the box jump. Due to the volume of movements, the warm up will be relatively short.  We will review the movements and give you as much time as possible to chip away...Read more

Zone Diet Food Blocks.  This is a pretty good list of 1 Block for the types of foods you should be eating on the Zone.  This is a good guide and starting point, # 100mg and it kind of explains how to block your meals, but we’ll do more explaining in the coming days and weeks. Google is your friend with the Zone.  Different sources may provide different slightly recommendations, such as you may see chicken at 1.25 ounces per block, while it is 1.5 ounces on other sites.  In the end, I wouldn’t go crazy about a .25 ounce.  Start simple by reading up on Zone blocks. Just a thought – bananas and bacon are hard to find – that’s because I don’t think Sears or the Zone recommends you eat them.  Boo. Workout of the Day Strength Shoulder Press 1 set of 8, 80% of 1RM Take 10-15...Read more

This is week 7 of the cube – it is the third phase. If things didn’t seem heavy before, pills they should be heavy now. All of our lifts will jump up by 5%. If the loads are heavy, be sure to calculate 95% of your 1RM. I anticipate the 5 set of 2 days to be heavy and challenging. We will be posting the strength for the week on the whiteboard.  Monday – Deadlift Tuesday – Shoulder Press Thursday – Back Squat Wednesday will be the Filthy Fifty – first benchmark WOD in the new gym. It should be exciting in the new space.  We are going to be bringing back Open Gym on Sundays, but parameters will need to be outlined. We will have more of that this week. It will likely to be 1-3pm on Sundays.  The Open/Challenge meeting will be this Wednesday, the 15th, at 7:30pm....Read more