Long day.  I’m tired. Caffeine and Kilos is in the books – Tricia, sales Denny, health Bob and Janet – Forty & Funky – took third in the master’s division.  Great job guys! The Paleo Challenge starts Monday – let’s do this! Wednesday is “Diane” – Deadlift’s and HSPU Workout of the Day Strength Back Squat 3-3-3 Add 5-10 pounds to last session. Conditioning AMRAP 7 10 Wallball Shots 20/14 10 PullupsRead more

On Saturday, seek both classes will do the same WOD.  If you’re competing on Sunday,  this WOD is probably ok, as it’s short – a 5 minute AMRAP.  The WOD is easily scaled across all ability levels, so we hope to see you there! Workout of the Day “Luke” AMRAP 5 4 Power Cleans 155/104 24 Doubleunders 10 PullupsRead more

On Saturday, website we will test the “Lift Up Luke” WOD for Autism Awareness.  The actual fundraiser is October 19, side effects but this is a fun looking, information pills short, accessible WOD.  We’ll do the WOD at 9 and 10am on Saturday.  If you’re doing Caffeine and Kilos on Sunday, you may consider doing this WOD on Saturday, as I don’t think it will leave you wrecked. Is anyone looking to carpool up on Sunday to watch the competition.  Many of us are driving up on Saturday, as it seems like an early start.  If you are looking to carpool, please post to Facebook. Workout of the Day Strength/Skill Snatch Capacity Test Spend 10 minutes to work to 80% of your 1RM on the Snatch Do 2 Snatch on the minute for 5 minutes In the final 2 minutes, do as many Snatch as possible Conditioning 5 RFT 30...Read more

Recon Ron Progression I’ve been loving some progressions in recent weeks – I’m up to 44 GHD sit-ups, this and I’m feeling stronger in the 30s, stuff just like I was feeling stronger in the 20s last week.  Progressions work when the jumps are small and make the expanded work manageable. We currently have a wall ball progression going, page and the required reps are posted daily on the white board (we’re up to 19). I’m currently using the Recon Ron Progression for dips.  I tore my pectoral muscle last year doing ring dips, and I’m working on developing my dips to help with muscle ups and all around pressing strength. I started the dip progression on step 1, and I’ll see how far this can take me. As the progression states, it can be used for any upper body movement.  I recommend starting at Step 1 and building from...Read more

Wednesday’s benchmark WOD is “Annie” – a quick couplet of doubleunders and sit-ups.  There’s not really much to say about this WOD – if you’re good at doubleunders, shop it’s about staying unbroken and really pushing on the sit-ups – especially in the set of 40 and 30.  If you are good at DU, order they are a break from the sit-ups. If you don’t have doubleunders, or have a tough time stringing them together, you’re basically fighting the rope for the duration of the WOD.  I recommend scaling DU attempts to 20-15-10-5-5 and keeping the sit-ups the same.  If DU are an absolute mystery, or you are new to CrossFit, double the count and do singes – 100, 80, 60, 40, 20. As we have a lot of new faces – look into getting a jump rope.  You want it sized to your height.  A good rope can run...Read more