29 August 2013

Friday, 30 August 2013

Strong work this week everyone. Keep up the good work.  The workouts are getting harder and everyone is getting stronger. Its great to see the progress.

Looking for a few specialized skills. I am looking for someone with access to concrete (not just cement, for those picky CE types) so that we can make some Atlas stones (I have the molds).  Secondly, looking for someone with some woodworking skillz who could make a rack for the barbells that would mount on the back wall of the connex.  If you have these skills or nunchuck and bowstaff skills, please let me know.


Tabata Something Else"

Complete 32 intervals of 20 seconds of work followed by ten seconds of rest where the first 8 intervals are pull-ups, the second 8 are push-ups, the third 8 intervals are sit-ups, and finally, the last 8 intervals are squats. There is no rest between exercises.

28 August 2013

Thursday, 29 August 2013


8 Rounds for time:

8 DB Snatches
50m Waiters Walk (L)
8 Burpees
50m Waiters Walk (R)

27 August 2013

Wednesday, 28 August 2013

First off, we are SO appreciative our the people who make CFU what it is.  Thank you to all of your who attend class and give it all 100%.  Your conrtibution to the group is what makes it better each and every day and is what pushes everyone to push their limits.  The reason we have grown so much in the past 6 months is because we have people who are passionate about what we are doing.  Thank you.

MOBILITY DAY - Test/Retest for each movement

- Full Warmup

- Partner Hamstring Stretch: 30 sec stretch, 5 sec resist, repeat 3 times, then switch. Each partner will go twice.

- Shoulder Mobility: http://www.youtube.com/watch?v=q0Elx93duAA

- Hip Mobility: http://www.youtube.com/watch?v=JBHzXF-mVjY

- More hips  mobility: from a lunge, collapse your front leg to the outside, feel the stretch along the outside of your leg.

- Couch Stretch

- Accumulate 3 min in a squat

- Fun with lacrosse balls.

26 August 2013

Tuesday, 27 August 2013

Sorry about the late post...


Complete as many rounds in 20 minutes as you can of:
Run 400 meters
Max rep Pull-ups

25 August 2013

Monday, 26 August 2013

Hey everyone, if you know someone who is CrossFit Level 1 certified and is interested in teach at either 1000 or 1800 (or any of our class times) let me know.  We have some folks rotating out soon and we will need people to replace them to keep our box going.  Please spread the word. Thanks

400m farmers Walk
28 Burpee Box Jumps
400m OH Plate Carry
20 Burpee Box Jumps
400m OH Plate Cary
20 Burpee Box Jumps
400m farmers walk

24 August 2013

Sunday, 25 August 2013

AF Fitness Test - Crossfit Style

You will complete the USAF Physical Fitness Test for time.  The number of pushups and situps you must do will be the max for your age category.

Pushups (to your max)
Situps (to your max)
1.5 mile run

22 August 2013

Friday, 23 August 2013

Friday, friday, friday!!!!

"IKFF Fitness test"
100 SA KBS
16 Push Jerk left then right
30 KB Snatch Left then right
30 Goblet Squats

Props to our brothers up in Afghanistan...and we thought we had it bad with the parking lot.

21 August 2013

Thursday, 22 August 2013

"CFU Gone Bad"
3 total rounds, spending 1 minute at each station and performing max reps:

Box Jumps
DB/KB Thrusters
Push Ups
KB/DB Swings
Tire Slams

20 August 2013

Wednesday, 21 August 2013

Hey team,
Sorry about the late posts this week, schedule is a little hectic.

If you have ideas for a gym slogan, please let me know...I plan to finalize the design this week. Below are some ideas.

Hottest box in the AOR
Strong people are harder to kill
Go Home Stronger!

I am open to more suggestions.



Set up before a clock, and every minute on the minute perform 5 pull-ups, 10 push-ups, and 15 squats. Can you continue for thirty minutes? Twenty minutes? How about 10? Post results to comments. If you fall behind the clock keep going for thirty minutes and see how many rounds you can complete.

19 August 2013

Tuesday, 20 August 2013

Run 1 Mile with a 45#/35# dumbbell or plate.  Every 2 minutes, stop and perform 15 overhead presses.

Here is the mock-up of the new (and enduring) shirt.  These will be really nice material.  If you want to know what this shirt will be like, ask me, I am usually wearing one.

  I am taking suggestions for the slogan on the back...

18 August 2013

Monday, 19 August 2013

10 Rounds for time of:
- Accumulate 20 seconds in a handstand (free standing or on wall)
- 20 Squats

Just setting the record straight...Narwhal wins this battle 9 times out of 10.

15 August 2013

Friday, 16 August 2013

Complete as many rounds in 20 minutes as you can of:
5 Handstand Push-ups
10 One legged squats, alternating
15 Pull-ups

Handstand Push Ups/Pike pushups/wall walks
One-legged squats/one-legged squats with a band or post/regular squats

14 August 2013

Thursday, 15 August 2013

Yesterday (14 Aug), was Travis' birthday.  In celebration, we get to do his favorite workout...Ling Cycle Kettlebell. 

We will work on the KB Snatch and ensure everyone is comfortable...then we will get after the WOD.

10 Minutes Max KB Snatches
*the goal is to not set the KB down for 10 minutes. 

Immediately followed by 36 burpees. 

13 August 2013

Wednesday, 14 August 2013

Sprint Work...

Each of these sprints is an ALL OUT DEAD SPRINT.   If you are not bent over winded at the end of each, you did not run hard enough.  Leave it all on the pavement for each interval.

100m Sprint
Rest 1 minute
200m Sprint
Rest 2 minutes
300m Sprint
Rest 3 Minutes
400m Sprint
Rest 4 minutes
400m Sprint
Rest 3 minutes
300m Sprint
Rest 2 minutes
200m Sprint
Rest 1 minute
100m Sprint

12 August 2013

Tuesday, 13 August 2013

Strength Day:

Alright guys, this will be a little different format today.  Strength is an important component and building General Physical Preparedness.  Running from danger is not always good enough, sometimes you have to be able to pick up something heavy and smash it on someones head...hence strength.


1) Take 10 minutes to establish a 1 Rep max single arm DB snatch. (If you are not comfortable with snatch you will do a clean)

Then: Complete 3x3 single arm snatch each arm with the next weight down from your max. Rest 90 seconds between sets.

2)  Take 10 minutes to establish a 1 Rep max double arm DB strict press.

Then: Complete 3x3 double arm press with the next weight down from your max. Rest 90 seconds between sets.

3) 3 attempts at max distance tire flip in 30 seconds, rest as needed between sets (at least 2 minutes)

Time Permitting: Rock keg toss for distance.

This picture was just too good to pass  up. 

11 August 2013

Monday, 12 August 2013

Now that most of you have been doing CrossFit for at least a couple weeks, it is time to talk about intensity and its relation to form and consistency.  When we are talking about how to approach a workout, form is first and foremost.  Without good form, we have no chance of operating safely and efficiency.  To maintain good form, you may have to slow down and use less weight.  In your mind you might be thinking "I am not getting a workout doing this."But you have to ask yourself, what is better, a couple weeks getting the movement right (which sets you up for a lifetime of good habits) or a couple months not working out at all because your disc shot out of your back? So first we work form, which most of if not all of you have at least achieve a workable stage.

Next we look for consistency.  Good form is not good enough unless you have good form on every rep.  If you can only do a proper squat when a coach is giving you cues like fight for depth, or heels down, that means you still need to work the consistency part.  The form we teach is always the most efficient way to complete a movement so even when you are tired and things feel easier when you let your form slip, you will not be able to sustain those movements long term.  Consistency is the key to producing maximal power output across the time domain of an entire workout versus a single good rep.

Lastly, once you have mastered the form and can maintain proper form constantly, that is when we build in the intensity. Intensity means pushing yourself further than you thought you could go, it means leaving everything you have out in the parking lot, and it means doing more weight than you did last week.  But without consistent form, intensity can also be the leading cause of injury.  Before you push yourself to those limits, you have to do an honest assessment and determine if you are ready or not.  For some of you this means stepping back and working form a little more.  For a lot of you, this means digging deeper and going harder.  These workouts are hard, but there is always more in the tank.  You have to be willing to go to that place that most people wont go.  It is going to hurt, you are going to want to quit, and your mind is going to say you can't.  But I promise, when you reach that level of intensity, that is what will separate you from the masses and it is what will drive you to excel beyond what you thought you could do.

"Kettlebell Fran"  
KB Thrusters

Lots of mobility.

10 August 2013

Sunday, 11 August 2013

Check out this article on "organic" food.  Just because the label says organic, doesn't mean it is, in fact if it has a label, its probably not real.



5 Rounds for time of
5 DB Cleans @ 45/30#
21 Pullups/Ring Rows

When you are done lifting at the gym, this is what it should look like. 

08 August 2013

Friday, 09 August 2013

Alright team, this week has been rough. Today's workout should be a short burner, capped at 15 minutes.

For Time:
20 KB Front Squat
30 Box Jumps
40 KB Swings
50 Burpees

Some of you may have seen the coaches or other folks using the MobilityWOD Voodoo Floss bands (see picture below).  These are a great tool if you have pain or soreness throughout your body.  Kelly Starrett of MobWOD (mobilitywod.com) is the expert on this stuff but I will try to explain it a little here.  Generally, soreness in your muscles comes from the build up of lactic acid and other muscle by-products.  These by-products are the normal result of high intensity workouts (think engine exhaust).  But unlike your car, which can expel the exhaust into the surrounding air, our body is a mostly closed system so the only way these by-products exit the body is through other bodily processes that can take a while.

Enter the voodoo floss.  When we put the voodoo floss on we get a high level of compression on the muscle fibers.  When combined with range of motion (ROM) exercises, the compression has the effect of mashing the junky muscle by-products between your muscle fibers thereby breaking up the deposits.  The compression helps to get into those microscopic areas of the muscle that simple stretching just cannot get at.  The second benefit is that while the floss is on, it restricts blood flow to the area where the bands are at, but once you release the pressure, there is a huge inflow of blood which will quickly carry away the by-products that you just mashed up.  Think of a hose that is flowing (your blood vessels), you kink the hose and the flow slows down, but when you release the kink, there is a spike in flow.  This is what your blood is doing, and this quick influx of blood helps to clean the area out and replace the spent cells that are trying to repair your body.

 So what this means to you is that if you have areas that are causing you chronic trouble, or soreness that seems like it is fairly consistent, get yourself some of these bands (or ask on of us to use ours) and start working the junk out. For those of you who already have a set, here are some videos for how to get at the most common areas. So find a super friend (someone who isn't afraid to do things that make you wince in pain) and get after it.

Knee - http://www.youtube.com/watch?v=-RYMV0salw8
Shoulder - http://www.youtube.com/watch?v=lWNirIqaDPk
Elbow - http://www.youtube.com/watch?v=0dgbCDtqdlI
Anke - http://www.youtube.com/watch?v=drTxhTcvLgU
Other areas to try, wrist, upper thigh/hip area, calfs, or the neck (ok not really, that would be a terrible idea).

07 August 2013

Thursday, 08 August 2013

If you guys have any topics that you want to know or learn more about (nutrition, health, fitness, CrossFit, etc.) let me know in the comments or send me and email.  We will do some research and get you a good answer. 



Complete as many rounds as possible in 45 minutes of:
Run 800 meters
80 Squats
8 Muscle-ups (sub is 3 pullups/3 dips per MU)

U.S. Army Captain John D. Hortman, 30, of Inman, South Carolina, assigned to the 1st Battalion, 160th Special Operations Aviation Regiment, based in Fort Campbell, Kentucky, died on August 8, 2011, in Fort Benning, Georgia, in a helicopter accident during a military training exercise. He is survived by his mother, Brenda Jones, sister Jill Hortman, and brother, Andy Pierce.

06 August 2013

Wednesday, 07 August 2013

Skill: Double KB Work

12 Min EMOM
- 30 sec of tire flips
- 30 Sec Rest

This is what an awesome front rack position looks like, this is also how a squat should look.

05 August 2013

Tuesday, 06 August 2013


8 rounds for time of:
Run 200 meters
11 Dumbbell burpee deadlifts, 60 pound dumbbells

U.S. Navy Special Warfare Operator Petty Officer 1st Class (SEAL/Enlisted Surface Warfare Specialist) Jon "JT" Thomas Tumilson, 35, of Rockford, Iowa, assigned to an East Coast-based Naval Special Warfare unit, died on August 6, 2011, in Wardak province, Afghanistan, of wounds suffered when his helicopter crashed. He is survived by his parents George and Kathy Tumilson, Joy and Scott McMeekan, sisters Kristie and Joy, and his dog Hawkeye.

04 August 2013

Monday, 05 August 2013

Outstanding job tonight guys.  That humidity was killer on top of a very difficult WOD.  Keep up the hard work,


10,9,8,7,6,5,4,3,2,1 Double DB/KB Clean

2,4,6,8,10,12,14,16,18,20 Situps

This video is probably not work/family safe. A little vulgar, but hilarious.

03 August 2013

Sunday, 04 August 2013

Just a point of order: if you need to get water during a WOD that is less than 15 minutes, that is a CLEAR indication that you did not drink enough water throughout the date.  Carry on...

800m Run
40 Pullups
70 Pushups

U.S. Army Master Sergeant Jared N. Van Aalst, 34, of Laconia, New Hampshire, assigned to the U.S. Army Special Operations Command, based in Fort Bragg, North Carolina, died August 4, 2010, in Kunduz province, Afghanistan, of wounds suffered while his unit was conducting combat operations. He is survived by his wife, Katie Van Aalst, his daughters Kaylie and Ava, and a posthumous son, Hugh Jared.

01 August 2013

Friday, 02 August 2013

Partner WOD:

As a pair, complete 100 reps of each exercise.

- Burpees
- Mountain Climbers (4-count)
- HSPU (Pike Pushups)
- Abmat Situps
- Pullups/Ring Rows
- Knees to Elbows
- Dips (Using Boxes)
- Flutter Kicks
- Squats