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