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

Tomorrow will be our first Saturday in our new location. We promise we won’t make you move anything…except for barbells. Thank you again to everyone who helped out during the week.  Workout of the Day 15-12-9-6-3 Chest to Bar Pullups Clean and Jerk 135/95 PushupsRead more

As many of you know – I’m not a doctor.  It seems we are either entering, more about or fully into, pilule flu season.  We have also moved into a new gym and although we are settling in and getting it clean, it’s pretty dusty in there. Please make sure you wipe down your bars, balls and any other equipment you use with disinfectant wipes. Please wash your hands after training. If you are using water bottles, please mark yours so we don’t share “mouth germs.”  Again, not a doctor. Last night at the Town Hall meeting we discussed the Nutrition, the Open, challenge/goal/PR boards, the lockers and more. We will have a Paleo versus Zone Nutrition challenge starting January 27 with a pre-challenge meeting on January 22. BUT…if you are thinking about eating right, start now.  Eating nutritious foods is the best way to prevent illness.  Again, I’m not...Read more

It’s Not About “Productivity.”  It’s About Living Purposefully. from 99U. The Exercise Cure from Slate.com Workout of the Day 5 RFT 15 Box Jumps 24/20 12 Cleans 155/100 9 Handstand Pushups 20 minute capRead more

CrossFit Journal Article 15 CrossFit Journal Article 21 We are going to talk more about this at the Open House and at a following Nutrition seminar, online but we are going to use the Zone Diet on our Nutrition challenge (along with a Paleo Option). There is a ton of information on the Zone, hospital but I recommend starting with the articles I have linked.  Greg Glassman wrote these in 2003-4, information pills years before I started CrossFit and probably 5 years before anyone really started the Paleo craze.  I followed main site programming and the Zone diet for two years (and well into third year) and turned from a fat guy into a very fit guy. If Paleo is focused on the quality of food that you eat, the Zone is focused on the quantity and timing of the food you eat.  On the Zone, you may come to...Read more