31 December 2013

Wednesday, 01 January 2014

Wendler Squat Wave B:
Warmup sets @ 45%, 50%, & 55%
Then -
3 Reps @ 80%
3 Reps @ 85%
3+ Reps @ 90% (as many reps as possible)
* Resting approximately 2 minutes between sets.

Tabata "bottom-to-bottom" squats, then immediately run 1 mile.
*lowest rep count on tabata portion is your score.

30 December 2013

Tuesday, 31 December 2013

-10min EMOM: 3 squat clean, form over load!

10, 9, 8, 7, 6, 5, 4 ,3, 2, 1...and back up to 10
Kettlebell Swings

29 December 2013

Monday, 30 December 2013

Wendler Bench Wave A:
Warmup sets @ 40%, 50%, & 60%
Then -
5 Reps @ 65%
5 Reps @ 75%
5+ Reps @ 85% (as many reps as possible)
*Resting approximately 2 minutes between sets.

Then: 5 Rnds for time: 10 thruster 75/45, 10 clapping push-up, bear crawl 20m

Sunday, 29 December 2013

****T-Shirts are in!!! Sorry that took so long.  They will be sold on first come first served basis starting Tuesday morning****

“Helen” 3rft: 400m run, 21 kbs, 12 pullups

26 December 2013

Friday, 27 December 2013

Wendler Deadlift Wave A:
Warmup sets @ 45%, 50%, & 55%
Then -
5 Reps @ 65%
5 Reps @ 75%
5+ Reps @ 85% (as many reps as possible)
* Resting approximately 2 minutes between sets.

Then: 12min AMRAP:12 KB Swings (55/70#), 8 K2E, 12 pushup

25 December 2013

Thursday, 26 December 2013

Wendler Press Wave A:
Warmup sets @ 45%, 50%, & 55%
Then -
5 Reps @ 65%
5 Reps @ 75%
5+ Reps @ 85% (as many reps as possible)
* Resting approximately 2 minutes between sets.

Then: Four 4min rnds: run 200m, 10 DB Push press each arm.

AMRAP double unders for remaining time

Rest 2:00min btwn efforts

24 December 2013

Wednesday, 25 December 2013

No WOD...Merry Christmas everyone.

Run base 5k if you are able.

Thanks Lee and Jason for the Christmas present.

23 December 2013

Tuesday, 24 December 2013

10min EMOM: 3 power snatches, form over load!

10 rnds for time: 100m (50m shuttle, switch hands at turn around) uneven farmer’s carry, 10 burpees (dudes: 50/35, dudettes:35/25)

22 December 2013

Monday, 23 December 2013

***There will be no WOD on the 25th***

Wendler Squat Wave A:
IMPORTANT: All percentages below are based on 90% of the max you established last week.  So if I did 225# last week, my training max is .9*225=202.5#.  I will use that number to calculate my weights each time.

Warmup sets @ 45%, 50%, & 55%
Then -
5 Reps @ 65%
5 Reps @ 75%
5+ Reps @ 85% (as many reps as possible)
* Resting approximately 2 minutes between sets.

Then: 4 RFT: run 400m, 40 walking lunges (20fwd, 20 backward)

21 December 2013

Sunday, 22 December 2013

See the page at the top for more details.  12 days of Christmas WOD.

Rep scheme will follow the song.

1, 2
1, 2, 3
1, 2, 3, 4
Up to 12.

Unfortunately, I do not have the list of movements with me so you will have to just come out and see what its all about. 

20 December 2013

Friday, 20 December 2013

Not sure why this didnt post earlier. Sorry guys.

Holiday WOD is this Sunday.  Check out the link at the top of the page.

Bench Press 1RM 20-30min w/ ~3min btwn efforts
Then: 10min EMOM 3-5 C&J (moderate weight touch-and-go reps), 12 russian step-ups, alternate movements every min, perfect form, add weight to step-ups as desired.

18 December 2013

Thursday, 19 December 2013

"Big Lifts" is a good app for $2.99 if you are looking for something to track your Wendler progress.  Altnernativelly, a notebook is pretty cheap as well.   Something like the picture below can also help. 

SKILLS: MU Progressions, Toe to Bar, Hollow Rocks, Handstands
Accomplish: 20 false grip ring row/30 t2b/2min hollow /1min handstand, 20 cartwheels
Mobility w/ time remaining

15 December 2013

Wednesday, 18 December 2013

Take 20-30min to find Max DL again 3min btwn lifts

Then “Jone’s Crawl”

3Rft: 10 deadlift @ 115% bodyweight, 25 boxjump 24/20” (mandatory step-down)

Tuesday, 17 December 2013

Strict Press 1RM (take full 20-30min here) ensure to rest ~3min btwn sets

Then: “The Lullaby” 100 burpees for time w 5 power snatch (moderate) EMOM

Monday, 16 December 2013

Alright team, I know a lot of folks have been asking questions about this strength cycle so here is the break down.  First though, a couple points about starting any strength program.

1) If you are thinking something along the lines of, "I don't want to get bulky..." don't worry.  Although this strength program will help you to increase your overall numbers, it is not a program built to increase size specifically.

2) Form trumps weight EVERY time.  Nothing is worse than a false sense of where you stand on your lifts.  If you think that you squat max is 315# but your coach tells you that you are not going low enough, then your max is NOT 315#.  Ego plays no role here and I can promise you that you will build back up to that weight with proper form very quickly.  

3) If the program says 75% but you think that is too light, then you are missing the point.  Stick with the program.  Hundreds of athletes have used this program and seen significant result.  You and I are not smarter than these guys.  It is programmed this way for a reason.

4) Although one rep maxes are a measure of your improvement, so is doing more reps at a specific weight.  You may see results in one area and not in the other.  Results are results nonetheless.

5) Get a notebook to track progress, it will make the program much easier to follow and you will have a much higher level of satisfaction when you can look back and see tangible results.  Also, find a weight percentage charge online to print off and keep with the notebook to make your calculations easier (more on that later)

The Program: Wendler 5/3/1 (Google it for tons of info)

Wendler is more specifically a power lifting program but transfers very nicely to CrossFit as well since most of what we do involves these basic movements.

The Core Lifts:  During this cycle we will focus specifically on Back Squat, Bench Press, Deadlift, and Strict Press.   

We will be doing 3 strength days per week each day focusing on one lift so each on Mondays, Wednesdays, and Fridays.  If you  miss class on a specific day that we are doing strength, I highly recommend you make it up on your free time, however, missing one day will not ruin the program.  Each time through the 4 lifts is called a micro-cycle and below is the break down of rep schemes for each micro-cycle (note that the final set of every strength day will be a + set, meaning that you go to failure):

Week 1: 3 x 5, 5, 5+
Week 2: 3 x 3, 3, 3+
Week 3: 3 x 5, 3, 1+
Week 4: deloading

Now for the percentages.  The percentages for each lift are not suggestions, they are rules, stick to them.  Percentages will increase for 3 micro-cycles, then a lighter deload micro-cycle to allow the muscles to recover.  This four micro-cycle group is called a meso-cycle.  We will not re-max after each meso-cycle but for most of you, it will be obvious that you have gotten stronger.  We will post more info on when to up your max or when to re-max after this full cycle.  The whole program will be 4 meso-cycles which will take 16 Weeks.  Do not change your max number during a meso-cycle, only in between meso-cycles.  All percentages below will be based on 90% of 1 RM you set this week, called your training max.

Micro #1: 65%, 75%, 85%
Micro #2: 70%, 80%, 90%
Micro #3: 75%, 85% 95%
Deload: 40%, 50%, 60%

There are a ton of free and paid phone apps that track all of this for you, I suggest using one.  For this upcoming week, focus on hitting a 1RM on the core lifts, I will post detailed directions for each strength day as we go along.  This is just a long drawn out overview so you know what we are doing in general.


Back squat find 1RM (take full 20-30min here) ensure to rest ~3min btwn sets

Then 21-15-9 pullups, run 400m btwn rnds

Sunday, 15 December 2013

Please remember to bring or wear PT gear today so that we can take a picture.



Five rounds, each for time of:
20 Pull-ups
30 Push-ups
40 Sit-ups
50 Squats

Rest precisely three minutes between each round.

12 December 2013

Friday, 13 December 2013

Remember, PT gear for the Sunday WOD so we can send a picture to the guy who donated the rig.

Warmup: 400m jog, shoulder drills, hip openers, skips and crawls then deadlift technique

Deadlift 3x5 sets should be heavy sets of 5 (no more than 15-20min)

5 x 2 min rounds: 20m bear crawl, 75m run, 75m backpedal, 20m bear crawl, AMRAP burpees for remainder of 2 min, rest 2:00 between rounds

*score is total burpees/track burps per round to see fall off.

11 December 2013

Thursday, 12 December 2013

For those who are curious, the rig was mostly donated by Matthew Stine D.O. from Texas. 

On Sunday for the 1800 WOD, everyone should come in PT gear (uniform) so that we can get a group picture with the rig to send to Matt.  Hope to see a huge group.

recovery, skill, mobility day
~20min warmup, dynamic range of motion drills, Squat therapy
~20min skill work pullup/MU/kipping, and handstand progressions
~20min mobility tailor’d to class needs 

10 December 2013

Wednesday, 11 December 2013

Nothing says CrossFit like a huge pullup rig!!!!!!!

HUGE thank you to everyone who helped put the rig together.  Despite a completely incompetent foreman, we got the whole think done in less than two hours.

Thanks to Ryan Walton (he has returned home) for working to get the rig donated.

1) Use it to get better
2) No rings are to be worn while using the rig, got to keep that paint job nice.
3) J-Hooks get put away at the end of every class, those things sprout legs like my lawn sprouts weeds.
4) Use side bars first, the cross-members bars make the rig sway too much if no one else is on it.
5) If you want to use the rig or racks during another class, that is fine as long as you are not using space or equipment that the class needs.

We will start a strength progression next week now that we have racks.  The full cycle will be 16 weeks.  More details to follow.

Warmup: awaken core, and explosiveness, squat therapy, sprint accels

8min AMRAP
- 4 front squats (135/95)
- 8 heavy russian swings

 then immediately run 1 mile for time

*scale weight as needed but this wod should be fairly heavy FS, and swings

I know it doesn't look like it but everyone has hard hats and gloves on.

09 December 2013

Tuesday, 10 December 2013

The rig made it...it will delivered out to the parking lot tomorrow!!!  If you have tools we can borrow (specifically ratchets, sockets, and wrenches) that would be a huge help.

Warmup: longer aerobic drills (800m+skips etc) awaken core w drills

For Time: 1200m run, 50 squats, 40 burpees, 30 hollow rocks, 20 power snatch (45/75), 3 rope climbs/10 ring rows

08 December 2013

Monday, 09 December 2013

Sorry its so late. 

Also, we have a lot of coach turn over happening over the next 2-3 months.  If you know someone who is level on certified on base, let us know.  We are always looking for more coaches. 

Warmup: 400m jog, SQT, scap drills (push and pull), then WoD specific

5 sets 10 russian step-ups, moderate to heavy weight, focus on perfect form

then 8RFT: 12db/kb pushpress (6ea side), 4 strict* pulls, 12 backward walking lunge

*scale for pulls strict bands, or 2 jumping w 2-3sec negative

Sunday, 08 December 2013

Work up to a 1 RM Clean and Jerk


Between 1rm and Grace spike the HR w a quick 90% 2rnds 100sprint/burpee couplet ~ 5-10min prior to starting
Clean and Jerk at 50% body weight

05 December 2013

Friday, 06 December 2013

Regionals Event 6

For time:

100 Double-unders

50 Handstand push-ups

40 Toes-to-bar

30 Shoulder to overhead(135 / 95 lbs)

90 foot Walking lunge in front rack (135 /95 lbs)

Saw a poster at the gym today that said "Want abs like this? Then come to hardcore abs."  Ab blaster classes will certainly help to make your abs bigger and more defined but if there is a layer of something that is not muscle sitting on top of your abs, NO amount of Hardcore abs is going to get you to your goal unless you follow this simple guidance...

04 December 2013

Thursday, 05 December 2013

---Posted before 2030  for you Monica---

Partner WOD

20 Min AMRAP

Partner 1: 400m Run

Partner 2: AMRAP -
5 pullups
10 Overhead Squats 95/75
15 Situps

*Partner 2 completes AMRAP while partner 1 completes the run, then switch and repeat for AMRAP in 20 minutes. 

03 December 2013

Wednesday, 4 December 2013


Complete as many rounds and reps as possible in 10 minutes of:

95/75 pound Shoulder to overhead, 5 reps

95/75 pound Deadlift, 10 reps

15 Box jumps, 20" box

02 December 2013

Tuesday, 03 December 2013

"Flight Simulator"

RX'd caps out at 50 DUs, scale the cap out number as appropriate (40, 30, 20, 10)

*Yes you have to do DUs. 

5 unbroken double unders
10 unbroken double unders
15 unbroken double unders
20 unbroken double unders
25 unbroken double unders
30 unbroken double unders
35 unbroken double unders
40 unbroken double unders
45 unbroken double unders
50 unbroken double unders
45 unbroken double unders
40 unbroken double unders
35 unbroken double unders
30 unbroken double unders
25 unbroken double unders
20 unbroken double unders
15 unbroken double unders
10 unbroken double unders
5 unbroken double unders

Notes: The jump rope must come to a complete stop between all sets. All sets
must be UB to move on to the next set.

Double Under Tips from CrossFit great, Chris Spealler.

01 December 2013

Monday, 02 December 2013

"The Chief"

Max rounds in 3 minutes of:
135 pound Power cleans, 3 reps
6 Push-ups
9 Squats

Rest 1 minute. Repeat for a total of 5 cycles.

Sunday, 1 December 2013

Five rounds for time of:
Run 400 meters
21 Deadlifts 185/135

29 November 2013

Friday, 29 November 2013

Farewell to Suz!

Box Jump
Front Squats


27 November 2013

Thursday, 28 November 2013

Happy Thanksgiving everyone.

Thanksgiving Day Turkey WOD:

- Hunt the Turkey: 800m Run
- Bring the Turkey Home: 400m Plate Carry
- Kill the Turkey: 30 Sledge Hammers, each arm
- Clean the Turkey: 30 Clean and Jerks
- Eat the Turkey: 30 Toes to Bar
- Dessert: 30 Burpees

Annnnddd because I was thinking about this picture all day...

26 November 2013

Wednesday, 27 November 2013

5, 5, 3, 3, 1, 1 Deadlift

3 RFT:**
12 Burpees
21 Box Jumps

**0600 class will be doing the Turkey WOD so we can run the trot on Thanksgiving Day!  What's the Turkey WOD?  Great question... only one way to find out.

25 November 2013

Tuesdady, 26 November 2013

10 min AMRAP:
60 DU
10 Power Snatch
10 min AMRAP
10  Weighted Sit Ups
10  Push Ups

CONGRATULATIONS To Our Fall Throw Down Winners

24 November 2013

23 November 2013

Sunday, 24 November 2013



- Max Clean

- Half Cindy

Everyone is welcome!  Whether you think you are competitive or not, you should come out and attempt the work outs and cheer for your friends!

21 November 2013

Friday, 22 November 2013

Taper down day for Sunday competition...


Power Cleans

Hand Stand Pushups (scale to pike pushups/strict db/bb push press)

20 November 2013

Thursday, 21 November 2013


4 x 1 Snatch + 3 Overhead Squats, As Heavy As Possible, rest 2:00 between sets.

Form is KEY here, go light to maintain perfect form



19 November 2013

Wednesday, 20 November 2013

50 Russian Swings

Rest 2:00

40 Russian Swings

Rest 1:30

30 Russian Swings

Rest 1:00

20 Russian Swings

Rest :30

10 Russian Swings

18 November 2013

Tuesday, 19 November 2013


10 thrusters 95/65#

10 sit ups

10 hang power cleans (95/65#)



6 Burpee Pullups

6x4-ct flutter kick

17 November 2013

Monday, 18 November 2013

***Don't forget to check out the Fall Throw Down Page at the top...that will be happening in place of the Sunday WOD this week***

4 x 1 Clean + 3 Front Squats, As Heavy As Possible, rest 2:00 between sets


15 Min AMRAP

- Run 400m
- 20 split jumps
- 10 Pullups (scale number/bands to complete in unbroken sets)

16 November 2013

Sunday, 17 November 2013

Hey team,

Just want to tell everyone that the progress each of you is making is AWESOME. Its great to see everyone getting stronger, showing better form, and going harder during workouts. Keep up the great work.

3 Rounds for Time
100 DUs
21 Lateral Burpees
7 Power Snatches @ 115/75 (scale to moderate weight)

*Everyone will do double unders. If you do not have double unders down solid yet you will scale the number and all failed attempts will count. Idea is to take less than 60 seconds per double under set.

14 November 2013

Friday, 15 November 2013

Going Away WOD for Rick...he has been here for 243 days and was one of the original members of CFU.  


5 Ring Dips (box dips to scale)

10 Pull ups

15 Box jumps

20 Squats

43 burpee cash-out

13 November 2013

Thursday, 14 November 2013


9 x 100m Sprint
Rest 90 seconds



Sprints should be 100% max effort each time.  If you are not bent over heaving, you did not sprint hard enough. If you are looking at this thinking that it does not look hard, then you are not thinking about sprinting hard enough.  If you think sprinting does not directly translate to speed during endurance events or strength, you are wrong.

Bottom line: Sprint your a** off.  Speed does not concern me, but when I know you can run faster, that is my pet peeve.  

12 November 2013

Wednesday, 13 November 2013

Find 3 rep heavy snatch 


For Time:
Front Squats

11 November 2013

Tuesday, 12 November 2013

A few folks have been nursing sore areas lately, some to the point where it is limiting their ability to complete workouts with proper form.  First off, there is a different between an injury, pain, and suck.  An injury is where something has gone wrong...something breaks, tears, rips, or ends up in the wrong place.  This requires medical attention, is usually caused by a single event, and is the most severe of the three.  Next is pain.  Pain comes from a few things such as overuse, poor form, or previous injuries.  Pain is an issue, but is not necessarily a show stopper.  Suck is what you feel during and after the workout.  Suck involves soreness, burning muscles, and sometimes tightness. 

As an athlete you need to understand these differences in your own body.  Specifically the difference between pain and suck.  Pain, if left unchecked, can quickly turn into an injury.  Most of us are not CrossFit Games competitors so driving through the pain is not the right answer.  If you injure yourself because you didn't listen to the pain, you will be out for weeks  Whereas you could easily take a couple days off to let the pain lessen and probably suffer very little loss to your abilities.  Sometimes taking a few days off is necessary and crucial to building up strength. Rest is an integral part of the work, rest, recovery cycle that helps our bodies to adapt.

One the flip side of the same coin though, you also need to understand that soreness is not a good enough reason to not come to workouts.  If nothing else, coming to the workouts, stretching out, and moving around will help to lessen the soreness.  If you are sore after a WOD, sitting in your room doing nothing will only prolong the soreness. You should not always be sore, but the only way to build up the tolerance is through consistency.   

Bottom line: know the difference between pain and suck for your body and make decisions accordingly.  Some pain is natural, but no one should be pushing through pain to the point of injury for the sake of overall general fitness, because being injured is not fit.  


OTM 18:
Odds: 3x Handstand Pushups (strict) -- Scale to: 2 wall walks or 3 strict press
Evens: 5x Clean Pull Unders

400m Run
8 manmakers (db push-up, row each arm then clean and press)
12 tire jumps/box jump

10 November 2013

Monday, 11 November 2013

Hang Clean & Jerk: 5, 5, 3, 3, 1


Thrusters 95/65

Thrusters will be scaled by weight.
Pullups will be scaled with bands/rign rows.

This workout is an absolute sprint.  Rest during this workout should be minimal/none.  We will complete this workout in heats. 

09 November 2013

Sunday, 10 November 2013

T- Shirts: All remaining t-shirts are first come, first served after the WOD.  Must have cash. Once all shirts are gone, I will do the next order. 

60 Burpees
20 Double-Unders
40 OH Walking Lunges (steps) 45/35#
40 Burpees
40 Double-Unders
40 OH Walking Lunges (steps) 45/35#
20 Burpees
60 Double-Unders

07 November 2013

Friday, 8 November 2013

For your reading pleasure...http://itsoutsidethegym.wordpress.com/2013/11/05/a-call-to-standards-for-coaches-owners-and-athletes/

HS/Gymnastics skill work for 20 minutes

21 Wall Balls

800m Run

15 Wall Balls

400m Run

9 Wall Balls

200m Run

06 November 2013

Thursday, 7 November 2013

T-Shirt Wait List: I have 15 people on wait list.  It appears I will have enough shirts for all of you, assuming I got all your sizes right.  If you sent me an email to be on the wait list, you have from this evening until the Sunday WOD to pay for/pickup your shirt(s).  Once at people on the wait list have had a chance to get their shirts after the Sunday WOD, all shirts are free game. 

Once they are all gone, I will place the next order.  The next order will not have any pre-orders, I will order a certain number and what we have is what we have. Attempting to turn this into a self sustaining project.

Death by T2B
*1 T2B the first minute, 2 the second minute, and so on until you cannot complete the reps in one minute.

- Partner hamstring stretch
- 3 minutes in squat (with weight, goblet style)
- Couch Stretch
- Shoulder Mobility

05 November 2013

Wednesday, 6 November 2013

Reminder, this is the last day for folks who pre-ordered t-shirts to pick them up/pay. 

Alternating Pistols/Atlas Stone Ground-to-Shoulder Tabatas (2 Tabata rounds)
*Pistols will scale by using a band or pole to assist. 


For Time:

20 Power Snatch 95/65 (RX+ 115#)

800m run

20 Power Snatch

04 November 2013

Tuesday, 5 Novebmer 2013

Skill: Teach Split Jerk

Partner Cindy:

20 min AMRAP alternating

5 Pullups

10 Pushups

15 Squats
*Partners will alternate rounds

03 November 2013

Monday, 4 november 2013

Skill: 5 attempts at max 3-step bounding

8-minute AMRAP

7 DB Push Press 55/35

7 Burpees

-10 minute rest-

8-minute AMRAP

15 Double Unders

10 T2B


Sunday, 3 November 2013

T-SHIRT UPDATE:  So I have misplaced my list that shows who all has already recieved shirts.  What that means is that if you pre-ordered a shirt, you have until Wednesday to pay/pick-up your shirt.  Everyone who has paid has received a shirt from what I can tell (one person is out of town and I have your shirt).  After Wednesday, I am going to open the shirts up for those who have been put on the wait list.  Those folks will have till next Sunday to pay/pick up a shirt.  Next SUnday, all remaining shirts will be free game.  Sorry I have to do it this way, but things got a little crazy this time.  Yes I will order more shirts once this batch is all gone.

- Folks who pre-ordered have until Wednesday to pay/pick-up their shirt (send me a message if you are not going to be around)
- After Wednesday, those of you who have since asked for a shirt and sent me an email to get ont he wait list will have first chance.
- Next Sunday, all remaining shirts are free game.

"The Gut Check"


21 Hammer Swings

400m Run

21 KBS 55/35 (RX+ 70/55)

400m Run


Round 4: the Gut Check

21 Hammer Swings

800m Run

21 KBS

31 October 2013

Friday, 1 November 2013

"WoD for the Old Guys"

Buy In (You must complete this this before your WoD time starts): 10 Alternating Turkish Get Ups

For Time:
39 Kettle Bell Swings
5 Burpees
39 Alternating Kettle Bell Clean & Press
5 Burpees
39 Kettle Bell Around the Body Clockwise
100m Kettle Bell Farmer Carry
39 Kettle Bell Around the Body Counter-Clockwise
100m Kettle Bell Farmer Carry
39 Kettle Bell Goblet Squats
5 Burpees
39 Overhead Lunges with your Kettle Bell

30 October 2013

Thursday, 31 October 2013

If you have not gotten yours (and have already paid/pre-ordered) come get them.  Those of you who I have told are on the wait list, we will wait to see how many remain and then open those up.  I will order more shirts before the end of November.

As many of you know Cam left today on the rotator. I just wanted to take a moment to publically thank her for everything she did for CFU.  Without her assistance both as coach and the management of the affiliate, we would not be where we are today with the program.  So, thank you Cam for all your help.


100 Burpees for time
-10 minute rest then-
3 RFT:
5 Wall Balls
10 Sit ups
15 Squats

29 October 2013

Wednesday, 30 October 2013

Strength: 3x Max Effort (ME) Strict Pullups -- Rest at least 2 min between sets
*If your max pullups will go below 5 reps guy/3 reps girls, use a band of appropriate resistance.

5 x 400m Sprint
Rest 2:00, 2:00, 1:00, 1:00 between respective efforts.

*The times for your efforts should fall withing a 8 second spread. Example: If I run 1:22, 1:24, 1:27, 1:28, 1:27 my spread is 6 seconds (1:22 - 1:28).  For each second over the 8 second spread you are, you owe 10 burpees (50 maximum burpee limit).  If you do each at maximum effort, it will not be hard to maintain an 8 second spread.

**If you cannot run, you will scale to one of the following:
1) 5 x Max rep jump ropes in 1:00, same rest cycles as runners.
2) 5 x Max rep squats in :30, same rest cycles as runners.

28 October 2013

Tuesday, 29 October 2013


So I noticed a few ripped calluses today so it seemed appropriate to write on hand care.  It is also the day that a couple awesome co-workers presented me with my very own file, sand paper, pumice stone, brush thingy because they were sick of me using my knife to trim my calluses.  

I know in CrossFit, sometimes we think it is awesome that we rip a callus and get blood everywhere because it is the badass thing to do, but if you calluses rip, this is generally and indication that you have not taken care of yourself. I am certainly guilty of this.  After ripping calluses off more times than I can count on this deployment, my hands look like I have been sticking them in a meat grinder after each workout.  But the pain can stop...

If you finish a workout and your calluses are pushed up and raised more than normal, you need to sand that down.  Calluses rip with the dead skin that makes them detaches and exposes the soft new skin beneath.  If you keep your calluses to a manageable size then they won't rip as often because there is not enough bulk to catch on anything and tear.  

If you get home and get out of the shower and all your calluses are now falling apart or  lose skin is apparent around your calluses, you need to sand that down because that loose skin is just another way to catch that callus during pullups or something and tear the whole thing open.   

So bottom line...get a file, pumice stone, or sharp knife (not really recommended but will work in a pinch) and manage those calluses.  You don't have to get rid of them completely but they should be even and flush.  Or you could just use gloves when necessary. 

Bar/KettleBell facing burpees

Attempting to fix my  hands with my new gift...thanks Cheri and Pam

26 October 2013

Sunday, 27 October 2013

Annie meets Randy

50 DU
50 Sit Ups
5 Power Snatch
40 DU
40 Sit Ups
10 Power Snatch
30 DU
30 Sit Ups
15 Power Snatch
20 DU
20 Sit Ups
20 Power Snatch
10 DU
10 Sit Ups
25 Power Snatch


24 October 2013

Friday, 25 October 2013

CAOC:   Z:\A6_Comm_Directorate\Public\A63\A63E\B4B Pics
\\auab-mor01-n\VI Main\Public_Access\02 Photo\06 Sports\131024 CrossFit Classes <file:///\\auab-mor01-n\VI%20Main\Public_Access\02%20Photo\06%20Sports\131024%20CrossFit%20Classes>

"Bear Burps" (aka Cam)
Bear Complex/ 2xDumbbell Thrusters

23 October 2013

Thursday, 24 October 2013

Hey all,
This Sunday is going to be a special workout.  Cam will be leaving us and we will be doing a workout in her honor for all the help she has provided in getting CFU to where it is today.  

Also, Sunday will be a costume WOD.  So if you want to dress up for Halloween and do a WOD, this is the time.  I can't tell you what my costume will be but i can tell you one word...jorts. 

6 RFT:
3 Rock throws
3 Deficit Push ups
3x4-count mountain climbers

-10 minute rest then-

8 Minute AMRAP:
100m Farmer carry
25 Sit ups

22 October 2013

21 October 2013

Tuesday, 22 October 2013

There are 24 water pallets stacked behind the gym...looking for ideas on what we could use them for. My initial thought it some type of lifting platform.  If you have an idea or the know-how to help, let me know.  Just seems like they are something we could find a use for.


5  RFT:
50 Battle Ropes (subbed for Rope climbs)
10 T2B
21 Walking lunges with 45# plate overhead
400m Run


U.S. Army First Lieutenant Ashley White, 24, of Alliance, Ohio, assigned to the 230th Brigade Support Battalion, 30th Heavy Brigade Combat Team, North Carolina National Guard, based in Goldsboro, North Carolina, died on October 22, 2011 in Kandahar province, Afghanistan, from wounds suffered when insurgents attacked her unit with an improvised explosive device. She is survived by her husband Captain Jason Stumpf, her parents Robert and Deborah, brother Josh, and sister Brittney.

20 October 2013

Monday, 21 October 2013

Kettle Bell/Dumbbell Clean & Jerk
Box Jumps

Sunday, 20 October 2013

***T-SHIRTS ARE IN!!!! You can pick them up during any class.  There are a few extras, first come, first served (with payment).  I am out of olive green large and XL***

4 Person Team WoD:

1600m Rabbit Run with Medicine Ball

80 Dumbbell snatch

1600m Relay

120 Wall Balls

17 October 2013

Friday, 18 October 2013

5 sets of Snatch + 3 Over Head Squats.  Rest 2:00 between sets.
*Note: If your snatch is significantly lower than what you can OHS, do 5 OHS per set.


100m Yoke Carry
10 Pull ups
20 Double Unders (sub is: 3x singles + 1 burpee)

16 October 2013

Thursday, 17 October 2013

Good article on some squat drills you can do on your own to improve your range of motion.


5 sets of Clean + 3 Front Squats AHAP (As Heavy As Possible) Rest 2:00 between sets. 
*Note: if you clean is significantly less than what you can front squat, then do 5 front squats per set. 

10 RFT:
3 Lunge Pairs
6 Sit ups
3 HR Push ups

-10 Minute rest then-

10 Minute AMRAP:
10 Box Jumps
5 T2B
5 Goblet Squats

Look how wide those knees are. 

15 October 2013

Wednesday, 16 October 2013

I know not everyone's goal is getting huge.  BUT...if you are trying to get huge, you know like lats so big they wont fit in your t-shirt...then read this article.  Break it down nice and simple. 


400m Run
40 Sumo Deadlift High Pull
400m Run
400m Run
400m Run

14 October 2013

Tuesday, 15 October 2013

"Flexibility is the key to Airpower." right ?!?!?! Well it is also the key to a lot of other things to including CrossFit.  If you have not heard me or another coach say, "that's a flexibility issue" consider yourself lucky.   Although a TON of skill is required for many of the movements we do in CrossFit, no amount of skill can fix poor flexibility.  When you squat and end up falling over backwards...that's probably ankle mobility   When you squat and end up staring straight at the ground...that's probably core mobility.  The list goes on.  The point is that no matter how strong you are or how much you practice, flexibility tends to always be a limiting factor.  

We try to do a mobility day each month to teach some movements and show you how to work some of these issues.  But that is not enough, flexibility needs to be a daily occurrence.  In the morning, before going to bed, at work (my favorite), or anywhere you have time.  Do a few stretches and movements especially in the areas you know you have issues. 

For some ideas on what to do hit up YouTube and search "_______ mobility wod"  or "_______ kelly starrett" where the ______ is the place you are having issues.  You will find more videos than you know what to do with.  Any I guarantee, you will notice a difference. These two videos are good overviews...



OTM x 30
Odds: 10 tricep push ups
Evens: 10 Box Jumps

Look at how wide those knees are, how high the elbows are, and how upright his torso is!!!!

13 October 2013

Monday, 14 October 2013

Hey Team,
OUTSTANDING TURNOUT FOR THE B4B EVENT.  We had over 60 people participate and raised almost $1000 as of right now.  Impressive performance by everyone, I think a lot of people hit PRs or simply did a workout/weight that they didn't know they could do.  Great things happening here at CFU.  Thank you for your continued support. 

If you took pictures and want them to end up on the CFU Facebook page.  Upload them at the link below and we will make sure they get to Facebook. I think you have to have a Google account for it to work though. 


4 RFT:
30 Sit ups
20 Battle Ropes
10 Push ups

12 October 2013

Sunday, 13 October 2013

Hey guys,
Its finally time for the Barbells for Boobs event.  Silght change of plans, we will not be doing a Helen Meets Grace event with a partner.  Also, we have raised $662 as of right now.  That is OUTSTANDING.  If you still want to donate, here is the link. 


Here is how the workout will be done. 

With a partner complete Helen:

3 Rounds of :
Run 400m
21 KB Swings 55/35
12 Pullups 

*Both partners will complete the 400m run, the KB Swings and Pullups can be broken up however you want. 

Then immediately into Grace

30 Clean and Jerks @ 135/95# broken up however you and your partner decide.

Come out ready to work!

10 October 2013

Friday, 11 October 2013

"Every workout exists within the context of the workouts around it."

What this means is that on any given day, your performance is not only determined by your personal ability but also what workouts you have done in the last few days.  When people say things like "I feel weak today" or "I feel like I am not getting any better at this movement" you have to consider what else you have done leading up to that particular workout.  If you usually beat everyone at the WODs but just totally bomb one out of nowhere, you have to consider the workouts you have done that week.  CrossFit is hard and its never going to feel easy, and some days, WODs that used to feel pretty good might just feel terrible that day.  So back to the opening quote, your performance on any given workout is in the context of what you have done prior to that workout.  The end goal is improved performance across broad time and modal (read: vastly varying movements) domains.  SO decreased performance for a single day is not necesarily a bad thing as long as you can look at your overall progress and see forward movement.

Hopefully that all made sense.

How do you track your progress you say?

Well the only answer is to GET A NOTEBOOK.  Yes there are cool $25 special WODBooks out there (http://sportjournals.com/products/) that have a ton of cool additional info in them but you can easily use a regular notebook.  Logging your WODs is the ONLY way to see progress.  If you are like me, you forget your PR as soon as you walk out of the gym so the next time you go for a PR, you don't know if you progressed or not.  You can even record what you ate that day, how you slept, or if you are stressed and correlate progress (or lack thereof) with those environmental factors.  By logging, you can go back weeks and see how you performed on benchmark WODs or find similar WODs to see how you compare.  This also allows you to gauge weight for workouts better because you will have a baseline to go from. 

You can try the phone apps out there, there are a lot of good ones but I find that I either lose that data whenever I do something stupid with my phone or I do not take and detailed of notes on my workouts.  For example, I may be going for a 3 rep max of a specific lift and nail a set but then fail the next lift 2 reps in when I add 5 lbs.  I want to record that so that I know what to shoort for next time.  I feel like I do not get that detailed of notes from an app. 

Sooooo...bottom line: A notebook is a must to track and show progress and lack of progress on a particular day should not be cause for worry as long as you still show overall progress.  If you have questions about how to log, what to log, or any other questions about logging (except how to cut down a tree) ask your coach.


1 mile time trial run (this should be close to if not your fastest mile ever, or at least in recent history)



09 October 2013

Thursday, 10 October 2013

***WOD Update Below***

Hey team,
Shirts should be here any day now (they shipped on the 26th) and there are still a lot of you who owe money.  Please get me your money ASAP.  Thank you.

Its that time of year that a lot of folks are rotating home so I am just going to provide a few pointers on cotinuing CrossFit when you get home.

First off, you really have 3 options if you want to continue this style of training when you get back. 1) Join a CrossFit box, 2) Do CrossFit workouts at your base gym, or 3) Buy the equipment for a home gym.

1) Joining a CrossFit Box:  Every major city has CF boxes (here is the map, http://map.crossfit.com/).  Some are tiny (I went to CrossFit Laurel once, which at the time fit into an equipment storage closet) and some are huge (CrossFit Strong in Dallas is in an old trucking company warehouse). However, the size of the box is generally not an indication of quality.  A quality gym will have knowledgeable coaches and a strong CF community.  Driving a little further away is certainly worth finding a box that suits you.  I have been to boxes where the coaches are knowledgeable but they are terrible dealing with people tot he point of being a-holes; or they treat CF like it is only for elitists.  I have also been to boxes where the coach is the nicest person I have ever met, but cannot teach a movement to save their life.  So keep that in mind when you are on your search.  Community is another major aspect of CrossFit.  If possible, find a gym that does activities outside of the box (BBQs, parties, etc.)  Especially as military members, it is nice to meet new friends who share common interests. This also helps to keep you accountable (showing up), helps you to push each other (bigger gains), and provides someone to watch the kids while you workout (my wife if usually happier watching the gym kids rather than doing the WOD herself). 

CF boxes can be pricey but you have to consider that you are receiving coaching that is essentially one step away from personal training and you get high quality equipment and results.  Some coaches will even go so far as to hold monthly consultations with gym members to make sure that you are on track to reaching your goals.

That all being said, if you do not get the warm fuzzy at a CF box, move to another or consider an option below.  I tried 3 different boxes over the course of 2 years back home before I found my "home" box.

2) CF at your Base Gym: best thing about this option is that it is FREE.  There are tons of CF programs out there online (the CFU website, CF main site, CF football, etc.) and they are cater to different aspects of fitness.  If you go with this option, you need to pick a few goals, do some research, and find out which program is for you.  For example, my current goal is to improve my Olypmic lifts so I follow Outlaw CrossFit.  The difficulty here is to ensure that you are doing the movements correctly.  YouTube is a huge resource for learning movements.  Also, there are a lot of places online where you can post videos of yourself for others to watch and coach.  You can record your failed 1RM snatch attempt, post it online and get feedback on what you did wrong.  There may be equipment limitations at the base gm, but again, if funds are tight, this is the way to go.  Just remember, you don't own the gym and not everyone does CrossFit.  So in order to be a good ambassador of the sport, ALWAYS respect the equipment, don't use 10 barbells at a time, and leave the place cleaner than you found it.

3) The Garage Gym:  Step 1: Get spouse permission, Step 2: Order equipment, Step 3: Park car outside, Step 4, get fit.  For less than the cost of a year's worth of gym fees, you could have 90% of what you need for CrossFit stashed in your garage.  Not only is the gym RIGHT THERE, all your neighbors will think you are the strongest person in the world when you are doing barbell snatches in the driveway with AC/DC blaring in the background, and your post-workout recovery drink is right there int he kegerator.  The CrossFit explosion has made fitness equipment insanely cheap and even for $1000, you could have a fully stocked box right there at home.  Some of the same drawbacks from using the base gym apply, but resources are out there to assist you.  Also, you can hand make a ton of CF equipment.  I made the $150 Rogue 3-Height plyo-box for $50, I made a 20# med ball for $20.  Just search Google for ways to make any equipment you cannot afford.  Check out this article for where to start (http://www.brickfinancial.com/crossfit/cfj_hall_homegym.pdf).  It outlines what the most used equipment is for CrossFit, factors in the dollar amount and gives you the overall best value equipment to buy for CrossFit.  Unfortunately this list doesn't include His & Hers squat racks so my garage gym is currently missing those. 

So, many options to continue CrossFit when you get home.  Try one, try them all, but go with what you are comfortable with and what will help you to reach your goals.


10 Minute AMRAP:
10 45# Thursters w/ bar
10 KBS

-10 minute rest then-

10 minute AMRAP:
10 Over-the-Bar Burpees w/ PVC pipe
10 Squats

1900 class getting stoned!

08 October 2013

Wednesday, 9 October 2013

EMOM: Climbing DB Rows (1 Push up holding dumbbells + 1 tricep extension = 1 Row)
1st minute: 1 Row, 2nd minute: 2 Rows, 3rd minute: 3 Rows....

07 October 2013

06 October 2013

Monday, 7 October 2013

If you ordered a shirt and have not paid yet, please make sure that you pay your coach.  Shirts shipped late last week.

Skill:  Med-ball cleans.

150 Wall Balls

After Party:
Tabata Planks

05 October 2013

Sunday, 6 October 2013

Check out this article from Again Faster...He touches on 5 absolute truths about fitness.  Pretty interesting read, not much you can use to argue against that logic. Does not mean CrossFit is the answer, but its is one fitness avenue that lives up to these truths. 


On another note, the picture below mentions Bad Coaching as one of the issues that causes CrossFit injuries.  That being said, help up help you.  If something does not feel right, or you do not feel adequately prepared to do something, SPEAK UP.  I cannot use my x-ray vision to see that your shoulder is messed up.  You know what is right for your body, we do not.  So if we are teaching a new movement, or doing more weight that we did before, or you just do not feel comfortable, say something.  We can always scale or substitute as necessary, this is one of the beauties of CrossFit. No amount of weight or faster time is worth an injury, the injury will ALWAYS set you back further (hence the EGO part of the picture below).

Perfect form, every rep, every time.   We always want proper technique first, then consistency with that technique, then AND ONLY then do we want intensity.

DB Snatch
4-count Mountain Climbers
4-count Flutter kicks