We are working through the pictures from the competition and they are awesome! Stay tuned!! Please make sure you grab this year’s Christmas ornament for your tree! Workout of the Day For time: 50 Pushups 40 DL 225/155 30 Power Cleans 135/85 20 Bar Facing BurpeesRead More
Congratulations to all of the PR’s today. 30 minutes did you all good:) We are reposting this because, it was just a great write-up. If you weren’t around in 2014 when we first posted it, you will definitely learn something new. “We’ve done today’s WOD, “Jonesworthy” before. It’s not a great Open prep – I...Read More
They call the Clean and Jerk the “King of Lifts.” Why? Because it’s the most efficient way to put the most weight overhead at once? Because you need to be strong, fast, flexible and more to accomplish this task? Because it requires strong legs, pullers and pushers to accomplish this task? Yes, yes and yes....Read More
It’s always surprising when we bust out the kettlebell snatch how unforgiving that bell can be. I hope your wrists and forearms stay nice and bruise free in the coming days. If you are snatching and racking the KB properly, you should not sustain bruising. Like anything, it requires practice. But the kettlebell is a...Read More
It’s crazy to think we are coming up on the last weeks of the second decade of the 21st century. I didn’t realize that change was coming until I began seeing some “best of the decade” lists this weekend. Before the year is out, I want to test our Clean and Jerk max – we...Read More
The Christmas Party starts at 5:30p! Come eat food, tale trash and trade for crappy gifts. CrossFit at 9am and 10am. The workout is highly, and probably necessarily, scalable. There are options from the WZA website that we will discuss. Workout of the Day 10 Rounds 30 Doubleunders 15 Wallball Shots 20/15 3 MuscleupsRead More
I promise I am going to write Fran 8 wrap up! It’s coming… In the meantime, Sanctionals are coming up. It would be a hard thing to keep up with all the online qualifiers that are out there, but if you see good workouts, pass them to a coach. Jess and Alison both passed me...Read More
The pushups we did on Wednesday are not the only way to do pushups. They are a little different, maybe more demanding. They would fall under what Outlaw CrossFit termed “The Doomsday Principle.” Basically, understand what the toughest, most exactly interpretation of a movement is, and be ready for that. That can mean strict movements....Read More
Ho ho ho! A reminder – Bunco is at Alison’s house at 7pm on Friday. Address on the board. It’s $11 to play, BYOB, bring a dish to share, $25 white elephant. The Christmas Party is at the gym, 5:30p on Saturday. $25 white elephant. Workout of the Day Pause Snatch Pause just below or...Read More
I will talk more about Fran VIII tomorrow, but I have a quick note. I really loved today’s workout – my own little 21-15-9 creation. All barbell, pull and push. As I was coaching at 5:30p, the Rage Against the Machine song “Fistful of Steel” came on. An all barbell, grippy, 21-15-9 workout? Gotta give...Read More
