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

03 October 2013

Friday, 4 October 2013

Team CFU,
A couple notes.  Shirts are shipping today, based on normal mail, they will take 1-2 weeks to arrive.

Second note: Sunday 13 October we will be doing a mini competition/fundraiser for Barbells for Boobs.  The workout that day will be Grace which is 30 Clean and Jerks for time at 135# for men and 95# for ladies.  We will scale accordinngly so that everyone can participate. 

If you want to donate, go to our affiliate page at http://fundraise.barbellsforboobs.org/fundraise/team?ftid=26212

If you have questions, let your coach know.

5, 5, 3, 2, 1 Strict Press working to a near maximal attempt for the final set.


10 RFT:

5 Clean and Jerk

15 Double Unders (sub is: 3x singles + 1 burpee = 1 double under)

02 October 2013

Thursday, 3 October 2013

10 Minute AMRAP:
20 Battle Rope Pairs (right arm + left arm = 1)
15 Hollow Rocks

-10 minutes rest then-

5 RFT:
5 Strict Pull ups
5 Alternating Kettlebell Snatches
5 Sit ups
5 Squats

01 October 2013

Wednesday, 2 October 2013

50 Half Rotation Switches
200m Run
25 Push ups

Focus on breath control during the Kettlebell work. Inhale on the up swing, and exhale on the down.