Monday 1/30/12
To be announced upon arrival
How one former vegan learned to embrace butchering
Bacon, dont cook while naked
Monday 1/30/12
To be announced upon arrival
How one former vegan learned to embrace butchering
Bacon, dont cook while naked
Sunday 1/29/12
for time:
50 Thrusters (75/55)
Run 800m
50 Box jumps (24/20)
Run 800m
50 Hand release pushups
Run 800m
Worlds strongest kid does push ups on bottles
How sitting all day is damaging your body
Saturday 1/28/12
“Ricky”
AMRAP 20 min:
10 Pullups
5 Dumbell deadlifts (75/55)
8 Push press (135/95)
Coaches corner: Sharing is caring on the dumbells, we will also use kettlebells
Top 10 mistakes your making on the eliptical. Mistake #1, your using an eliptical!
Girl collapses after eatin mainly chicken nuggets for 15 years
McDonalds is forced to ‘pink slime’ in burger recipe
This guy has gotten pretty lame but this is actually pretty good. In response to yesterdays empire state building video
Dang it these guys beat us to it. We can make a better one!!!
Chuck Norris once leaned against a tower in Pisa, Italy
Friday 1/27/12
7 rounds:
3:00 min each
7 Burpees
Run 400m
Max reps double unders
1 min rest between rounds
Coaches corner: Do you pee a little during double unders??? Check this out
Break up those hips and fix that squat
Obesity epidemic may have peaked in US
A look inside the world of crossfit
Thoughts…..
Thursday 1/26/12
Hang power snatch
1-1-1-1-1-1-1-1-1-1
+
for time:
50 Toes 2 bar
40 Pullups
30 Box jumps (24/25)
20 Hang power snatch (95/65)
10 Overhead squats (95/65)
Coaches corner: 15 min time limit on part 2
Guide to finding your training partner
I for sure pass do you? 25 tell-tale signs that you lift big and eat big. Number 1 may be my favorite!
Why high heels are worse then smoking
Strong!!
Wednesday 1/25/11
“Dont drop the baby”
in teams of 2
for time:
200 medball lunges (20/14)
200 partner wallballs (20/14)
200 partner situps
200 bar tosses (20/14)
*the ball may not touch the ground. If it does then both you and your partner must complete a 200m run tossing your ball back and forth.
Coaches corner: This WOD is for Jerry and Breanna to celebrate their little girl they will be having!
For the ladies. Not buying it anymore
Suprising results from caveman diet
What your looks say about your health
For the ladies again. Guys too

Well it finally happened. Someone melted from running in the rain. Good thing you cherry picked today, this could have been you!!!
Tuesday 1/24/12
Curtis P’s
5 rounds of 3 cycles
1 Squat clean
1 Stationary lunge (L+R)
1 Push press/push jerk
*rest as needed between sets
+
AMRAP 5 min:
1 Curtis P cycle (.5 BW)
Coaches corner: The goal on part 1 is just like the bear complex. Work up to as heavy a weight possible that allows for 3 cycles straight through
This is one cycle of what we will be doing tomorrow. Notice how I push jerk the last rep instead of push press it. You can do either one.
60 Must read health and fitness blogs for 2012
Crossfit terms, acronyms, and jargon. Can you think of any more?
Multicellular life evolves in labratory
Dont know if this is gonna be real or just a video but its pretty funny. $399/month….
Very soon Jerry and Breanna will be having a little girl, our first crossfit couples baby! We put up a special baby display with a card for anyone that wants to sign it and wish them luck. Also on Wednesday we will be doing a WOD to celebrate called “dont drop the baby” Be sure to write something nice next time your in!
Monday 1/23/12
for QUALITY:
100 Supine ring pulls
100 Pushups
+
Against a 8 min clock:
400m bumper plate run (45/25)
Max reps bumper plate burpees (45/25)
400m bumper plate run
*every second you over 8 min take that many burpees off of your score
Coaches corner: Break up pulls and pushups how ever you want. Goal is to perform the most QUALITY reps you can
Building muscle can lower risk of insulin resistance
Muscle growth and insulin sensitivity
Happy monday
Sunday 1/22/12
Deadlift
2 every min for 10 min
+
“Morgan”
5 rounds for time:
30 Box jumps (24/20)
10 Deadlifts (225/155)
Coaches corner: Happy birthday Morgan and Brian B!!!
“Garrett”
3 rounds for time:
75 Air squats
25 Ring Handstand pushups
25 L pullups
Great research piece. Stretching and DOMS is the one I want you to pay attention to most
Social acceptance of mediocrity
Are you ready?