First off GIGANTIC CONGRATULATIONS to Jake and Ryan for their First Muscle Up! Oops…forgot to mention they have been here for less than two weeks and are new to CrossFit. They were working with “Muscle Up Whisperer” Coach Christine. Hopefully we can see either the video or just watch them in person using them in WOD’s in the weeks to come! Moving on with the Congrat’s – This time let’s talk Pushup Challengers! 15 people started in the challenge. For those who finished, # 40mg essays were written on their personal take of the past 60 days. 1, click 830 pushups were completed by 7 people.  Each of the challengers took on a 60 day challenge and gained more that just a ton of pushups under your belt. They slayed some goats and pushed each other…in fact I think there were people not involved in the pushup challenge who were...Read more

CrossFit Express at 7:30pm on Thursday night.  Please bring a bag of phillips head screws, visit this a rubber chicken and a can of ginger ale.  Just kidding, about it just come ready to get sweaty. Thursday we will begin a sequence of Clean Pulls.  The Clean Pull is basically the first pull (from the ground) into the second pull (explosion) through the hips.  That’s it.  No jumping the bar, stomach no fast elbows – just a pull and the second pull. The Clean Pull will allow you load over your normal Clean weight, training your body to pull for bigger lifts.  Starting out, I would recommend working up to PR weight.  If your mechanics are perfect, you may go above 1RM, but no more than 10%.  So if your PR Clean is 200, do not attempt to Clean Pull more than 220.  Math is fun! The reason we haven’t...Read more

Wednesday’s Benchmark WOD is Nancy – 5 rounds of 400 meter run and 15 Overhead Squats at 95/65.  Nancy is much like Helen, in that if you can handle the “strength” stuff, it becomes a running WOD – how hard can you push on the runs? There is only one weightlifting movement in Nancy, the Overhead Squat (OHS), but there are a couple of ways to skin this cat.  I’m not gong to review OHS technique, as we practice it almost everyday by drilling the Snatch (hey-O!).  If you are good at Snatching the bar, this may be the fastest way to get into a good OHS position.  You may Squat Snatch your first rep, and stand into an OHS.  This is the fastest way to get moving OHS, but it may not be the best.  I find to OHS well, either for load or reps, I want my feet...Read more

Plank Challenge: 2 minutes.  Wednesday is a plank rest, but get ready for Thursday, stomach when we jump to 2.5 minutes.  I’m enjoying this, and I can’t believe I made it this far. A System for Developing Competitive CrossFitters Part 3 by Jacob Tsypkin.  Quote of the day, maybe the year, “less is not more.  More is more.  More is better.  More wins.”  I absolutely hate the term “overtrained.”  It’s second on my list of hateful sayings in the sport of fitness (the first is “listen to your body.” PUKE!  If your body is like mine, it’s a coward and is lazy.  Your body ALWAYS wants to quit, to rest, to put your hands on your knees, to stop.)  If you are looking to be fitter than you were yesterday, or gasp, fitter than the person to your left or right, the only way to get better is to outwork...Read more

Pushup Challengers: That would be the people who signed up to do 1, remedy 830 pushups in 60 days. For those of you who did the entire 1, see 830, your challenge is not over. Well, the pushups are done, BUT not everyone filled out the calendar or did them in front of me so the winner is not exactly easy to decide. Please write a small paragraph about how this challenge helped your training. I will be sending out an email with more info. The Plank Challenge is at 1:50 for Sunday (if you haven’t done it yet) and 2 minutes for Monday.  This is getting real! Wednesday’s benchmark is “Nancy” – 5 rounds for time of 400m runs and 15 Overhead Squats 95/65.  I’ll post a strategy on Tuesday night, but I would prep for this much like a max effort snatch – mobility in the wrists, shoulder,...Read more