Anatomy Tutorial

Workout of the Day for Saturday 09/06/14

With a partner, complete the following for time:
Run 800 meters,
Thruster 95/65
Chest to Bar Pull-up
Run 800 meters


Friday July 25, 2014

Workout of the Day for Friday July 25, 2014

Back-squat ladder, BW/.75BW lbsRest 5 minutesPush-press ladder, .75BW/.55BWRest 5 minutesDeadlift ladder, 1.5BW/1.1BWFor the ladder pattern, perform one rep the first minute, two reps the second minute, three reps the third minute, continuing as long as you are able. Use as many sets each minute as needed.

The Games Have Begun

Workout of the Day for Thursday July 24, 2014

4 rounds for time of:
50 squats40 good mornings, 45/35 lb.30 push-ups


Smoke and Hope

Workout of the Day for Wednesday July 23, 2014

Complete as many rounds as possible in 20 minutes of:
5 thrusters, 95/65 lb
7 hang power cleans, 95/65 lb
10 sumo deadlift high-pulls, 95/65 lb


Are You Good or Evil?

Workout of the Day for Tuesday July 22, 2014

Complete for time:
21-15-9 Squat snatch, 95/65#
Chest to bar pull-up

Check your drive – your motives. Does watching others succeed get you pumped up and drive you to do better? Or when others succeed, do you feel threatened, jealous, angry and does it drive you to want to tear others down? Check yourself. Your tendencies could be a clue to which road your on and which way your life is heading. No evil people allowed here. The world is big enough for all of us to succeed. Diagram from Indexed.

Functional Fitness

Workout of the Day for Saturday July 19, 2014

Teams of 2 Complete:50-40-30-20-10 of:Wall Balls, 20/14 lbsPower Snatch, 95/65 lbs


“Functional” Fitness has gotten a lot of hype lately, but it’s been around a long time….

Before CrossFit, I used to work in construction. It didn’t matter how many hours you logged in at the gym if you could not transfer your skills to real world application and ‘get work done’.

Remember, we are logging time in the gym to enhance all of our varied pursuits outside of the gym, restore our functional fitness, and protect our health.

Here’s a great video from Brass Ring Fitness about getting outdoors with your workouts and not being limited.



Lake Day

Workout of the Day for Monday July 14, 2014

A. Overhead squat
10-10-10-10-10 reps

B.  As many rounds and reps as possible in 8 minutes:
20 steps lunge with plate overhead, 45#/25#
20 push-ups

2009 CrossFit Games Affiliate Cup – Stadium Workout

Workout of the Day for Saturday July 12, 2014

“Stadium Workout” – Teams of 4
30 Wallballs (20lbs/14lbs)
Row 300m
30 Box jumps (24″)
30 KB swings (24kg/16kg)
30 DB Push press / Push jerk (40lbs/25lb)
30 Deadlifts (225lbs/135lbs)

1. The wallballs are performed one athlete at a time, starting with the women. When all four athletes have completed the wallballs, they move on together as a team.
2. The middle four drills are then performed together in “Annie R U Ok?” format, meaning all four team members start at different stations at the same time. They rotate in the order listed once all four athletes have completed the rowing and reps. When all four athletes have completed all four drills, they move together to the deadlifts.
3. The barbell will be pre-loaded with 225lbs. Both men will perform 30 deadlifts each, and then the team will be responsible for removing 90lbs. Both women will then perform 30 deadlifts each, and the clock stops.
4. There is a 20min cap on this workout.



Workout of the Day for Friday July 11, 20145 rounds for time:5 handstand push-ups10 one-legged squats, alternating15 pull-ups12 deadlift, 155/105 lb9 hang power clean, 155/105 lb6 push jerk, 155/105 lb


Cult by Jon Gilson from Again Faster

Linked Here.

This can’t be a cult; the connotations are all wrong. “Cult” would imply that something foolish or devious is occurring, something motivated by greed or vanity, something to do with stars or demigods, the cosmos or the second coming.

The only motivation here is excellence. Caring too much. Pushing the boundaries. All that stuff you say during a job interview and nobody believes you.

From outside the looking glass, I can see the disbelief. I can believe the disbelief. Thousands of people, swearing up and down this is the best thing since solar power, lawn irrigation, and supermarkets, bundled into a free-if-you-want-it package and available daily, changing lives every time. It sounds like a teenager’s drunken promise, whispered sweetly and mired in mal-intent.

It sounds like a teenager’s drunken promise, whispered sweetly and mired in mal-intent.

Any rational human being would assume that there’s a plot, a cabal at the top, aiming to steal and maim, to prosper at another’s expense.

There’s not. I know, because I’ve sat at the table. I’ve had the conversations, reflecting on the past and predicting the future, wondering at the sheer speed of the rocket ship, the linear progression turning geometric. The discourse isn’t yachts and summer homes; it’s progress.

The driver of this mission is physical superiority; a battle-ready state, general physical fitness spurred by a contrarian philosophy and general distain for bullshit.

We want our Soldiers, Sailors, Marines, and Airmen to pummel our Nation’s enemies. We want our sons and daughters to reject a sedentary lifestyle. We want our parents out of nursing homes and into society.

We do not want a cult, togas and Nikes ready for the apocalypse, and we couldn’t have one anyway. CrossFitters are too numerous to track, let alone control. They’re recklessly dispersed in America and the Middle East, Peru and Finland, Prague and Canada, arrayed under a thousand coaches, many of whom would just as soon eat horseflesh as agree with each other.

The only motivation here is the higher calling, the moral stance, and the knowledge that kind of good is not good enough, that health and wellbeing are sacrosanct, that the truth is inviolable, that fitness is everything.

Decry the organization, but know that your arguments are false. This is no siren song, no massive conspiracy to suck dollars from the pockets of the credulous. This is a revolution, righteous, transparent, and effective. It is a philosophy couched in generosity and executed unfailingly.  It is a way of life, and it will continue, with you or without you.