31 January 2014

Saturday, 1 February 2014


Navy LT Michael Murphy was killed in Afghanistan on June 28th, 2005 and posthumously awarded the Congressional Medal of Honor for his heroic efforts.  Today we will commemorate LT Murphy with a WOD named in his honor... "Murph." 

At 1800 we will also be showing The Lone Survivor, based on the novel by Marcus Luttrell which captures LT Murphy's story and the firefight that transpired on that fateful day.  We'll be setting up some speakers and a projector at our box for a "drive-in!"  Bring your friends and come on out!

Start times for the WOD will be at 1630 (prior to movie) and 2000 (immediately following).

Last and most certainly not least, we'd like to recognize Dan Mickelson as this will be his last WOD with CFU.  Dan came out of the woodworks several weeks ago and has been invaluable to the CFU coaching staff.  Dan, thanks for all your hard work and best of wishes on the home front!!!

30 January 2014

Friday, 31 January 2014

Wendler Strict Shoulder Press

5 @ 70%
5 @ 75%
5+ @ 80%

Then with minimal rest, and quality reps:
50 Turkish get-ups (35/25)
100 sit-ups

**Today's going to be some lighter core work and a mental deload in prep for tomorrow's "Murph."  Reminder, 1 Feb at 1800 in the BPC back parking lot.  Bring your friends!

Congrats to Sam for his first muscle up(s)!!
Plus some more of the 0600 class monkeying around =-D

29 January 2014

Thursday, 30 January 2014


Slow mile warm up

Muscle Up Progression
Ring Work
Technique (false grip, hollow/arch, kip, hip drive...)

(focus on hips/shoulders)

Thanks Kurt for the bar rack!!!

28 January 2014

Wednesday, 29 January, 2014

Wendler Squat (REload)

5 @ 75%
5 @ 80%
5+ @ 85%

9 min AMRAP
3 Toes to Bar
3 Thrusters
6 T2B
6 Thrusters
9 T2B
9 Thrusters

CrossFit Open, Your Open

27 January 2014

Tuesday, 28 January 2014

Warm-up and oly review

24 min EMOM

Min 1: 8 PC & J (95/65)
Min 2: 10 burpees
Min 3: 12 box jumps

...continue cycle through 24 min

26 January 2014

Monday, 27 January 2014

Wendler Deadlift (deload)

5 @ 40%
5 @ 50%
5+ @ 60%

(1:1 rest cycle)


25 January 2014

Sunday, 26 January 2014

Tire flip 5x5 as heavy as possible


12min AMRAP:
run 800m
50 hr pushups
35 doubleunder or attempts
20 t2b
10 pullups
AMRAP burpee

get as far as possible, after the pullups amrap burps until time

24 January 2014

Class at 1600!!

Come out for a team WoD at 1600 today!

Teams of 3 (one person working for reps, one person holding the static position, one person resting)

120 reps of:
Sit-ups/Handstand Hold
Shoulder to overhead (115/75)/Bar Hang
Box Jumps (24/20)/DL Hold
KBS (53/36)/Plank Hold

Burpees/Squat Hold

23 January 2014

Friday, 24 January 2014

Today's WOD is dedicated to Lee, one of our regular CFU studs in the 0500 class.  Not only does this guy give it his all every morning, he has even taken his spare time to fabricate some sweet, custom benches for the box.  Lee, thanks for everything, have a safe trip home, and keep up the hard work!



100m yoke carry
25 hand-release push-ups
10 burpee pull-ups
14 deadlifts (135/95)

22 January 2014

Thursday, 23 January 2014

Prehab/Skillz/Mobility Day!

3 Giant Cycles

3 cartwheels/side
20 Jane Fondas/side (focus on slightly different angle on each round)
20 walking lunges w/ twist
15 side beds/side (use a plate)
5 kips (focus on perfect hollow arch position w/ toes pointed)

Skill work! Coach/class's choice

Mob work

21 January 2014

Wednesday, 22 January 2014

Wendler Squat (DELOAD!**)

Sprint drills

5 @ 40%
5 @ 50%
5+ @ 60%

Then, for time

50 goblet squats (45/25)
400m run
30 burpees
20 pull-ups
100m bear crawl (50m shuttle)

**So as we enter our "deload" phase of the Wendler strength program, it's important to understand the purpose of deloading.  This active rest phase is crucial and is specifically built into any creditable program to give your body a chance to recuperate after weeks of heavy training.  Not only does it allow for your muscles and joints to adapt, it also helps you to mentally rebuild.  A few "easy" days on the rack does wonders for your mindset so you'll be ready to hit it hard when we amp back up.

20 January 2014

Tuesday, 21 January 2014


400m uneven farmer carry (dudes: 55 & 35; dudettes: 35 & 25)
12 pull-ups
24 jumping lunges
36 sit-ups

19 January 2014

Monday, 20 January 2014

Wendler Bench (deload)

5 @ 40%
5 @ 50%
5+ @ 60%


In honor of Randy Simmons, 51, a 27-year LAPD SWAT member killed in the line of duty, February 2008.

75 power snatches for time (75/55)

17 January 2014

Saturday, 18 January 2014

PARTNER WOD-- Bring your buddy or come on out and make one!
One of our newest coaches, Abbey Rogers, is coming out tomorrow to lead an 1100L WOD.  Let us know how this time works out for you guys that are interested in getting in a Saturday WOD.

Teams of 2 for time:

400m farmer's carry
100 double unders
90 squats with plate (15/10)
80 sit-ups
70 hand-release push-ups
60 kettle bell swings (53/36)
50 toes to bar
60 KBS
80 sit-ups
90 squats with plates
100 DUs
400m farmer's carry

If you haven't taken one yet this week, today is your rest day... use it wisely ;)

16 January 2014

Friday, 17 January 2014

Wendler Deadlift

warm-up with reps @ 65%

5 @ 75%
3 @ 85%
1+ @ 95%



200m sprint
10 thrusters (45lb bar)
6 pull ups

Rest 90 seconds between rounds and record your time.  Time should drop off slightly as you progress through the rounds if you are going max effort.


15 January 2014

Thursday, 16 January 2014

Skillz/Mobility Day!

Broad jumps
Hollow position drills
Turkish get-ups (55/35)


**CrossFit Open registration started yesterday!  Last year there were around 138,000 athletes from around the world who signed up to compete--so let's see if we can get some representation from CFU!  Even if you don't want to register to compete online, we highly encourage you guys to do the WODs next month and invest in the Open with your blood, sweat, and tears.  It's a great way to push yourself and see where you rack and stack with athletes across the globe.  And hey... if you haven't accepted it by now, it's time to embrace the fact that you are a CROSSFITTER.  Drink the koolaid, my friend.  ;)


14 January 2014

Wednesday, 15 January 2014

Wendler Press

warm-up with reps at 65%
5 @ 75%
3 @ 85%
1+ @ 95%

then, for time

10 pull-ups, 10 handstand push-ups
9 pull-ups, 9 HSPU
8 pull-ups, 8 HSPU
7 pull-ups, 7 HSPU

(if needed, sub wall-walks for HSPUs at reps of 5,5,4,4,3,3,2,2,1,1)

13 January 2014

Tuesday, 14 January 2014

8 min EMOM
2 x power snatch + 1 over-head squat  (FORM FOCUS)


8 min AMRAP
1 power clean & jerk (155/115), 20 double unders
2 PC&J, 20 dubs
3 PC&J, 20 dubs
4 PC&J, 20 dubs

12 January 2014

Monday, 13 January 2014

Wendler Back Squat

warm-up with reps at 65%

5 @ 75%
3 @ 85%
1+ @ 95%



10 KBS, heavy American, 70-55# / 55-35#
20m bear crawl

Sunday, 12 January 2014


20 min AMRAP

5 pull-ups
10 push-ups
15 squats

11 January 2014

Saturday, 11 January 2014

Hey, ya'll!  Happy Saturday.

If you are off work today or want to get a lunch WOD in, Abbey, one of our new coaches from CAS is going to be at the box around 1100L. 

If not... take a rest day.

And REST :)

09 January 2014

Friday, 10 January 2014

**Morning class at 0530**

Although the tears are still fresh from our last farewell WOD, we must now brace ourselves and say adieu to yet another legend, Jared "I can't get enough of the Deid" Conary. With a 'stache that would rival Robin Olds and make Ambrose Burnside turn in his grave, Jared has dedicated countless hours working with our athletes and has indefatigably molded our humble box into the flourishing affiliate we are today.  Jared, we can't thank you enough for your selfless contributions... we'll see you next time you're "Doin' the Deid!"

Jared's departing gift... "Catch me if you Fran"

1 mile run
21 thrusters (95/65)
21 pull ups

800m run
15 thrusters (95/65)
15 pull ups

400m run
9 thrusters (95/65)
9 pull ups

To anyone interested, we've convinced Jared to stay up past 1930 tomorrow night to get 3-beer-weird at the Fox  (we'll probably meet up around 2000).  Come on out for a brewskie and a big farewell bear hug from the man!

08 January 2014

Thursday, 9 January 2014

EMOM 15min

10 heavy Russian swings
Double unders rest of min

Remainder of class PREHAB! Mobility, yoga, group stretches, handstand skills...

There will be ONE combined class on Friday morning at 0530 for Jared Conary's farewell WOD.

We will tentatively be holding Saturday classes at 1100L with a new coach from CAS.  Let us know if you're interested or if there is a better time that works for the majority of you guys!


07 January 2014

Wednesday, 8 January 2014

Team CFU,
I just want to say thank you for letting me coach you over the last year.  This is possibly the best CF gym I have ever been a part of because the entire thing was built by the athletes.  Most of our equipment was either donated or made by CFU members, which makes the whole endeavor that much more rewarding and personal.  I have learned a TON coaching you all and it has been amazing to see the progress everyone has made.  To see the progress everyone has made since I have been here is nothing short of humbling.  The athletes of CFU know how to work hard and have fun.  I have enjoyed this opportunity tremendously.   Thank you all for the support and all the effort you put into making CFU awesome.  Also a HUGE thanks to the other coaches who made  this possible as well.  You guys and the coaches that came before were always willing to go the extra mile and do what needed to be done for the athletes.  Keep up the good work.   3, 2, 1 GO!


Wendler Bench

3 @ 80%
3 @ 85%
3+ @ 90%


5 min AMRAP
10 hand-release pushups
50 ft walking lunges


3 min AMRAP
burpees :)

Cool down-- 400m walk (WALK)

06 January 2014

Tuesday, 7 January 2014


Ladies and gents, please come on out tomorrow to say goodbye to one of our founding fathers, Trevor Steen.  This man has been behind the scenes of CrossFit Undisclosed since it's inception and has forged some seriously elite fitness here at the Deid.  In true CFU fashion, lets send him home and show him our thanks with a nasty one.

Trev, this one's for you.


"The Trevor"


400m run
9 Snatches
20 Burpees
13 Pullups


05 January 2014

Monday, 6 January 2014

Wendler Deadlift Wave B

3 @ 80%
3 @ 85%
3+ @90%


10 min AMRAP
5 DL @ 185/115
Sprint 100m (shuttle 2 x 50m)
1 burpee @ turnaround


CrossFit Firefight (+playlist)

Sunday, 05 January 2014

18 min AMRAP: 15 box jumps, 12 push press (@65/95), 9 T2B

02 January 2014

Friday, 03 January 2014

Wendler Press 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.

Then: 3 rounds: 600m, 400m, 200m, rest: 2min, 90sec, 1min. Ensure warmed up, these should be
90+% efforts, NOT 100% w/ a near identical pace ea rnd. Meaning it will be intense but breathing
and recovery should be sufficient to hold pace each rnd.

Some profanity...

01 January 2014

Thursday, 02 January 2014

Warmup w/ 5 min double under practice.

3 giant cycles of the following (cycle through for quality, these shouldn't be to failure or necessarily even fatigue, just quality movement)

8-10/arm db ext rotation @ 15-20/8-15lb

Seated single arm db press 6-8 reps, sit upright legs straight/crossed, think Arnold press

20 Jane fondas/leg, yes blast from the past leg raises!

20 single leg hip thrust/leg, really squeeze your butt and open those hips

4 strict pullup, slow negative 2-3sec, try to pause 1 sec at the top/bottom vary grip/rnd

Finish time w/ handstand/kipping play & mobility of choice