Wednesday, February 10th

Variety, Intensity, Simplicity Draw Troops to CrossFit Training

WOD
6 rounds:
15 pushups
12 ring dips
9 DB push press (35/20#)

Tuesday, February 9th

The Colbert Report: John Durant, Hunter-Gatherer

WOD
Back squat 5 x 3 (add 10% to weight used last week)

AMRAP in 8 minutes:
6 burpees
6 box jumps

Monday, February 8th

WOD
Shoulder press 5-5-5

Then, 3-4 rounds:
Max reps pullups (CTB)
Broad jumps (5′/6′)

*Complete 30 total reps each round. So, if you do 20 pullups on your first set, you must do 10 broad jumps before returning to the pullup bar. If you can easily perform more than 30 consecutive pullups, drop on 29 and do your 1 broad jump before returning to the bar for your second round of max reps pull-ups.

Saturday, February 6th

Sisson’s Super Bowl Tips
Sisson’s Super Bowl Tips: Take 2

Workout will be at 10:00 AM on Saturday morning

WOD
50 parallette hopovers
50 M broad jumps
50 wall ball shots (20/14#)
400 M run
50 air squats
400 M run
50 jumping lunges
50 M broad jumps
50 parallette hopovers

There will be a 25 minute cutoff for the workout.

Friday, February 5th

Fitness As A Full-Time Pursuit

WOD
Front squat 3 x 5
Back squat 1 x 15-20

AMRAP in 10 minutes:
5 HSPU
10 Double unders
15 KBS

Results:
Lauren: 63-63-63
Nicole: 83-93-115
Ron: 95-115-135
Hunter: 95-115-135
Rick: 95-115-135
Gina: KB goblet squat
Joe: 115-125-135
Shannon: 190-200-200

Thursday, February 4th

How A Paleo/Primal Eating Plan Improves Your Health

WOD
Bench press 3×5

AMRAP in 10 minutes:
10 SDHP (65/95#)
10 box jumps

Wednesday, February 3rd

WOD
5 rounds:
200 M farmer’s carry
15 toes to bar
25 situps

Fasting Makes You Active

Tuesday, February 2nd

Annie Thorisdottir - CrossFit Sport (Kopavogur, Iceland)

WOD
Deadlift 3-3-3

15-12-9
KBS (53/35#)
Burpees

Monday, February 1st

“The rewards for those who persevere far exceed the pain that must precede the victory.”
-Ted W. Engstrom

“I want to lose 10 pounds.”
“I want to be able to do a pullup.”
“I want to be fast.”
“I want to be smart, pretty, rich…”

All worth attaining in life is proceeded by pain. Whether it is physical, emotional, psychological, whatever. Some amount of pain must be endured along the path to any worthwhile goal. All to often we complain about the success of others, about the status they have attained, how rich they’ve become, or the physical shape they are in. Why? Why do we knock those who make it to where we long to be? Is it because we feel they are undeserving? Maybe. Or more likely, it is because we know that we don’t have what it takes to journey the path that would get us “there” as well. We realize that there is a certain amount of work involved, time to be spent, pain to be endured. And in the modern world of instant gratification, heaven forbid actually having to effort towards something. I mean, don’t you know who I am? I deserve it.

I once read where Arnold stated that it took about 1,000 hours of work to build his calves up to match the rest of his freakish physique. So, if you want calves like Arnold put in 1,000 hours of work right? Simple. But most won’t do it. There has got to be a quick fix, a simpler way, some answer other than hard work, suffering, and a relentless pursuit of the goal. Losing that 10 extra pounds? Take a pill, or the latest smoothie from the “HealthFood” store right? I mean, it can’t be that maybe from time to time I should be hungry, that I should actually eat something that doesn’t come in a box, or something I had to prepare for my self, not pick up at the drive thru window. If you can’t accept the work that must be put in to achieve whatever it is you long for, then you won’t ever make it there.

WOD
Back Squat 5-5-5

“Dumbbell Fran”
21-15-9
DB Thrusters (45#/30#)
Pull ups

Ron: 135-155-175; 13:15 (35# KB)
Rick: 135-155-185; 13:21 (35#)
Cary: 135-135-155; 12:07 (35#)
Jill: 85-85-85; 12:18 (15#)
Hunter: 135-195-215; 11:36 (35#)
Tracie: 85-95-95; 10:46 (25#)
Joe: 195-235-255; 9:07 (40#)
Zach: 195-235-255; 5:50 (Rx’d)
Tod: 135-135-155
Peggy: 85-95-95; 14:10 (20#)
Shannon: 195-235-255
Tom: 135-195-235; 12:29 (Rx’d – KB)
Debbie: 95-95-95; 7:03 (25#)
Kathryn: 45-45-45; 6:59 (12#)
Carolyn: 45-45-45; 7:29 (15#)
Jake: 95-95-95; 12:29 (30#)
Laurie: 95-65-65; 7:17 (20#)
Harley: 45-95-65; 10:29 (20#)
Monica P: 45-45-45; 5:53 (15#)
Monica B: 45-45-45; 7:15 (15#)

Saturday, January 30th

Congratulations to Hunter on completing “Angie” as Rxd. 100 pullups! Your hard work is inspiring.

WOD
7 rounds:
7 squat jumps
7 spiderman crawls
7 ninja sit ups to burpee