Monthly Archives: April 2011

4-30 WOD

Let’s just say we’ll be doing a little of everything…


– There’s nothing wrong with wanting to look good on the beach. But excessive focus on appearance can lead to frustration in the gym. Set your waistline measurement and scale weight aside and lay out a set of goals. This will drive you to the next level!  Watch this video here from Sea City CrossFit that speaks to this exact point. 


4-29 WOD


Picture of The overhead Squat!

 15 Min AMRAP

400 Meter Run

5 Deadlifts (135/95) We’ll scale as needed… As always.

 Injuries and Fun… Courtesy of CrossFit Scars

“Accumulating injuries are the price we pay for the thrill of not having sat around on our asses” –Mark Rippetoe

I have been meaning to write a few different pieces for the website. This whole, “only 24 hours a day” just isn’t enough for me to get everything done that I want to. So hopefully this will be the first of a few pieces on training.


First– They are not fun. Pretty simply, they suck. Injuries, even the smallest kinds, can take you out of your game, ruin your training session, and demotivate you. Sometimes they make me even want to kick baby squirrels.

Second– Know that they are unavoidable to a certain point. I love the above quote. It sums it up quite nicely that stuff will happen when you are training, jumping, running, lifting, etc. The best we can do is to get ready mentally and physically to deal with them when they do occur.

Third– Deal with them! Take proper care of the joint, cut and/or bullet wound. For soft tissue stuff, learn the “RICE” method: Rest, Ice, Compression, Elevation. For more serious injuries always seek medical attention and follow the doctor’s orders to get back to full strength. Another reason to eat Paleo is the anti-inflammatory effect it has on your body. It will help you heal and get you back to squatting in no time.

Fourth– Learn to prevent these little rabid raccoons from ever occurring. Do you have a problem area? Of course you do. Are you icing it 3 times, taking fish oil, doing mobility work on the area and soft tissue trigger point work every single day? NO, well shame on you. If you’re not, it is only a matter of time before something happens. Deal with your stuff now, before it really pops its head up.

Fifth– Learn it is OK to modify your training until your problem areas get better. If your shoulder hurts during pull-ups, don’t do pull-ups. If your foot is broken don’t do double unders. This sounds silly but, sometimes we have to get out of the way of ourselves.

Sixth- When you can go back to doing the movement, make sure you do it with proper technique. There is a reason we teach certain movements, certain ways. Sometimes it might feel awkward at first to do it differently but taking a step back to jump two steps forward is just fine. 


Pic is courtesy of CrossFit Inc.

Come in and make up a WOD or work on goat… Stretch and Roll!

The Below article is courtesy of CrossFit Charlottsville and written jointly by Kyle & an Anonymous Awesome Writer

CrossFit levels the athletic playing field more than most mainstream sports: every gym-goer, regardless of gender or past athletic experience, has access to the same experience, the same weights, the same workouts. It’s how each gym-goer responds to that access that determines his or her outcome. But do women shy away from the bigger weights and the higher intensity more so than men? And if so, does that affect their potential to make greater gains and reach their full athletic potential? For some women, this is a big issue that prevents their ability to make continuous gains in the gym.

So why would women shy away from heavier weights or from pushing themselves to max intensity in workouts? It’s no secret that women in the United States are constantly bombarded with unhealthy ideas about beauty, and a lot of the time, those ideas are in direct conflict with good health. When eating disorders are practically a prerequisite for the modeling and entertainment industry, it doesn’t bode well for the body confidence of the general female population. The messages are bombarded: stomachs should be flat, boobs should be perky, and God forbid touching inner thighs! And never, and I mean, never, should a woman be able to open her own jar of pickles or take her own moving boxes down a flight of stairs. That’s what the menfolk are for!

Some women fear big shoulders. Some fear that leg muscles developed from heavy squats will cause us to go UP a size (now I’ll never fit into those Forever 21 leggings!). Some fear being hungrier, which means eating more and gaining weight. In short, we fear more because, as women, we think we should be less. Less big and less strong. Yet again, these ideas are in direct contrast with what we know about health. We KNOW that weight training improves bone density, weight management (you burn more calories at rest!), and cardiac health. Those three things alone (that could prevent osteoporosis, diabetes, and heart disease) should get you so jazzed about weights that you immediately pick up something heavy just for the hell of it. Seriously, pick up something heavy NOW. We also KNOW that women do not turn into Hulkish beasts because of heavy weights. Just see hot lady o-lifter #1 and hot lady o-
lifter #2
 if you need proof. Remember how much work went into making Forney “fat?” Well, it’s kind of the same for women. You’d have to work really hard and take drugs to look like this.

Strong is the new skinny, and pop culture be damned, because we will no longer be constrained with an impossible ideal. We should approach our fitness experience like any other gym-goer and not be afraid of more. Stepping up the intensity will give you results and can help you out of a training rut (stuck at the same shoulder press for the past eight months? I’ve been there!).

Weightlifting is a very new experience for so many women in our gym that I totally understand your hesitation and fear of doing it. No one in any important position is encouraging young female athletes to lift weights, but turn on ESPN or watch any dad with his son on the football team, and you will have evidence of  a totally different cultural upbringing. Weightlifting, CrossFit and strength training are essential parts of your program. They are equally important as your metcon and your marathon time.

Women are built to be athletes, just the same as any human, and that’s the fundamental starting point for empowering yourself and realizing your vision of why you came to CrossFit in the first place. Not everyone has the willpower to suffer through pain and eschew popular conceptions about fitness and beauty. It’s a tough culture out there, but we want to be here to make you comfortable and to see you make constant improvement in and out of the gym. And remember, it’s okay to drop a weight or to miss a PR. Just ask Kyle, he does it all the time.

So, for the women in our gym and at other real training centers, dig deep inside and know that you are capable of more. Don’t fear going up in weight, don’t fear the pain, don’t fear the skills you don’t know. And for the love of all things healthy, don’t fear your potential.

4-27 WOD

*Courtesy of CrossFit Inc… Miranda Oldroyd

11.6 Open WOD Modified


3 Thrusters

3 Pullups

6 Thrusters

6 Pullups

9,9,12,12,15,15…. Go up 3 everytime until the 7 minutes is over.

The Below read is Courtesy of the Whole 9.

We got the idea for this post in the middle of our SnoRidge CrossFit workshop.  We were about an hour into the afternoon, and Dallas was talking about how (and why) sugar and artificial sweeteners make you less healthy.  That led to a discussion of all the sneaky ways big business, marketing campaigns and advertisers find to appease the sugar tantrums in all of us.  Which prompted one attendee to ask, “Do you have a comprehensive list of sugars somewhere on your site?  A way to identify the different forms of  sugar we may see in a list of product ingredients?”

Huh.  Well, no, we didn’t… but that was an awesome idea, so now we do.

Today’s post is dedicated to calling out all of the sneaky ways SUGAR may try to hide in the foods you eat, and shining a light on the misleading claims that are made in support of one form of sugar or another.  They (the high fructose corn syrup people, the agave people, the Stevia people) claim because a sugar is “natural” or “low on the glycemic index” or “non-nutritive” that it’s somehow healthy for us.  On top of that, they sneak it in under the guise of a label that sounds vaguely plant-like and harmless, or in plain sight under its scientific name, easy to overlook because you just plain don’t know what it is.    The truth?  Sugar is sugar is sugar, regardless of the form it may take or the claims it might make. And on no planet does added sugar ever make you healthier.

Below is a list of the most commonly employed sneaky ways “they” find to sweeten the foods we eat.   Don’t be fooled. Educate yourself, read your labels and avoid regular consumption of products with added sugar, in any form.

Just Plain Sugar

  • ______ Sugar (brown sugar, cane sugar, raw sugar, beet sugar, confectioner’s sugar, etc.)
  • ______ Syrup (high fructose corn syrup, malt syrup, refiner’s syrup, rice syrup, etc.)

Science-y Names for Sugar

  • Dextrose
  • Disaccharide
  • Fructose
  • Glucose
  • Galactose
  • Lactose
  • Maltodextrin
  • Maltose
  • Monosaccharide
  • Polysaccharide
  • Ribose
  • Saccharose
  • Sucrose

“Natural” Sugars

  • Agave Nectar
  • Date sugar
  • (Evaporated) Cane juice
  • Fruit juice*
  • Honey
  • Maple Syrup
  • Molasses
  • Rice Malt (extract)
  • (Sweet) Sorghum
  • Treacle

*Admittedly, it can be hard to know where to stop in your quest to remove added sugar from your diet.  Fruit juice is basically just sugar, which is why we’re including it here.  Does that mean your apple juice sweetened chicken sausage is out?  That’s your call.  We’re just here to present the information – what you do with it is up to you.

Artificial (Non-Nutritive) Sweeteners

  • Aspartame
  • Acesulfame-K/Potassium
  • Equal
  • Nutra-Sweet
  • Saccharin
  • Splenda
  • Stevia
  • Sucralose
  • SweetLeaf
  • Sweet ‘n Low
  • Truvia

Sugar Alcohols

  • Arabitol
  • Dulcitol
  • Erythritol
  • Glycol
  • Glycerol
  • Hydrogenated Starch Hydrosylate (HSH)
  • Iditol
  • Isomalt
  • Lactitol
  • Maltitol
  • Mannitol
  • Polyglycitol
  • Ribitol
  • Sorbitol
  • Threitol
  • Xylitol

4-26 WOD

If the weather is at least ok…


For time:
Run 800 meters
Run 400 meters backwards
Run 800 meters
Run 400 meters backwards

Post time to comments.


Enlarge image

In honor of USAF SSgt Travis L. Griffin, 28, who was killed April 3, 2008 in the Rasheed district of Baghdad by an IED strike to his vehicle. Travis is survived by his son Elijah.

4-25 WOD

Courtesy of CrossFit Inc.

Each year in the United States Navy, a highly qualified and elite cadre of Sailors are selected and promoted to the join the ranks of Chief Petty Officer. Since 1893, “The Chiefs” have been relied upon by subordinates and superiors alike for their personal example, technical expertise and above all, their unique leadership capabilities. As the induction process for newly selected Chief Petty Officers is now underway throughout the US Navy, we thought it appropriate to inaugurate “The Chief” in honor and recognition of all past and present CPOs. Thanks to them and their families for their self-sacrifice, ability to adapt, tireless dedication to mission and devotion to country.

“The Chief”

Max Rounds in 3 Min. of:

3 Power Cleans (135# / 95#) * We will scale everyone on this… Some will do Med Ball Squat Cleans.
6 Push-ups
9 Squats
Rest 1 minute. Repeat for 5 Cycles.  
Complete as many rounds as possible in each cycle.  Goal is to maintain that max number of rounds across the 5 cycles.  


The below article is courtesy of the Modern Athena Blog…

When I was growing up my friends would often remark on how soft my hands were. We would play clapping games or hold hands and someone would always compliment me on the texture of my skin. I took pride in it. Everybody likes to be the best at something.

Those days of soft hands have passed.

I do my best to take care of my hands now, but not in the name of vanity or in search of compliments, rather so that they don’t rip apart during my workouts. My tender palms have been replaced with calluses and tough skin. I get sad when I don’t do pull ups for a while and my calluses fade. I get mad at myself when I forget to file the calluses down before a workout. I take a strange pride in how much my hands can withstand.

The reactions I get from others has changed, too.

A few years ago I dated someone who didn’t do CrossFit. I was going through the stage where my hands were still toughening up. I was just learning to do pull ups without the rubber band, and my kip was still big and violent. My hands ripped a lot. I would show up at my boyfriend’s house with bandaged hands that I kept half curled up because I couldn’t straighten them without reopening the wounds.

“You don’t have those,” he would say and refuse to look at my palms or hold my hand. “Girls don’t have those.”

My students frequently ask me how to prevent their hands from ripping. I give them the basics of hand care. We talk about clippers, pumice stones and Dremels.

“How long will they keep ripping for?” They all want to know.

And this is what I tell them: It’s a process and you will go through a period where it’s really challenging. Your hands will rip all the time even if you take care of them. Eventually you will come out on the other side. It’s as if your hands have to toughen up from the inside out and the surface is the last thing to fully change. When you reach that point, you’ll hardly ever tear them up again.

Maybe that’s a bit like life. Maybe that’s how I got here, too — from the girl known for her softness to the hands I have today. Getting strong from the inside out.

A couple years ago I was in a Tai Chi class with an instructor I hadn’t met before. As I moved through the sequence, I pressed my hands outward and the instructor walked by me at just that moment. He glanced at my palms. “Those hands have seen some hard work,” he said to me…and smiled.

4-23 WOD

400 Meter Run
10 Pullups
15 Pushups
25 Box Jumps

Flexibility is sometimes forgotten as one of the 10 components of physical fitness. Its probably because there are no AMRAPs that say do as many splits as possible in 5 minutes! However a lack of flexibility can result in a loss of performance. For example, if you lack flexibility in your lats, you may find it difficult to maintain a front rack position for your clean and jerk, thruster or front squat. Thanks to Coach Rob, who reminds us frequently, we all know how important flexibility is. Here are several basic stretches thanks to you should know and can do on your own time or after a WOD. Click on the picture to go to the video demonstrating each movement.


1. Heal Cord & Calves


2. Front of Hips


3. Shoulders and Bands


4. High Groin/Hamstring


5. Hamstring


6. More Hips and Glutes


7. Feet


8. Shoulder Bade/Rib Cage


9. Neck and Traps

 Courtesy of CrossFit done right