Monthly Archives: December 2011

12-30 WOD

Buy in…

10 Turkish Get Ups on each side

*NOT FOR TIME… Solid Form




Double Under (3:1 Singles)

Sit Up

Then 5 Minutes after…

30 Hang Power Cleans @ 40% of your 1rm PC

Cash Out…

15 Supermans

Roll Out

Another fantastic blog post from CrossfitLisbeth:

Sometimes you make the lift and sometimes you miss.That’s just the gym — and life.

We talk a lot about perseverance, about continuing when everyone else would quit. That’s important, really important — because the successful don’t give up easily.

But sometimes you have to give up. Quit. Walk away. Throw in the towel. Sometimes, the smarter thing to do is abandon the fight. In the gym and in life.

What? Huh? Has Darsh lost her mind? Drank a big cup of Wussyade?

No. Fighting and struggling is still cool, but using your brain is even cooler.

If the cost of your action is greater than the benefit, walk away from that lift, from that problem, from that situation. Use your head. Assess what you’re going to gain from trying just one more deadlift, just one more push jerk, just one more snatch when you’re already in a seriously fatigued state.

If the risk is worth the reward, go for it. If it’s not, be strong enough to walk away.

There’s a saying: the smart dog knows when to obey, but the smarter dog knows when to disobey. Well, the smart CrossFitter knows when to lift, but the smarter CrossFitter knows when to leave the platform.

I’m not saying quit early. I’m saying use your brain and quit at the right time. Be strong in mind, as well as body. Sometimes the greater gain awaits you on another day.


12-29 WOD

Buy in…

5 Kettlebell Cleans on each arm

10 Push Ups

15 Kettlebell Swings

20 Double Unders

25 Mountain Climbers


4 Rounds

3 Pull Ups (Strict)

6 Front Squats (75/55)


12  Weighted Walking Lunges (75/55)

*Rest 1 Minute between rounds

5 Minutes after the WOD

Dynamic Effort

20 Thrusters for time @ 50% of 1 rm

Cash Out…

Please roll out!

12-28 WOD

Buy in…


3 Burpees

6 Toe 2 Bars

9 Med Ball Squat Cleans



Spend 3 Minutes working on the kip.


5×2 Deadlift



10 Deadlifts @ 155/105 (No greater than 50%)

15 Push Ups (Rings if you feel up to them)

20 Sit Ups

Cash Out

10 Supermans

10 Hollow Rocks

Roll Out

Article is courtesy of CFMC

How To Get Better At CrossFit




One of the things I get asked all the time during intros if whether I think someone is in good enough shape to do CrossFit. The truth is that I don’t really care if you’re in good shape or not. I don’t care if you’re the strongest person in the gym or the weakest, the fastest or the slowest. It doesn’t matter to me if you’ve spent the last 15 years climbing mountains or lying on the couch.

All that matters to me is how badly you want to improve. I can help anyone improve – anyone who wants to, that is. Anyone who’s willing to put in the time and effort for it.

“I’m a demanding coach,” I say, “but all I demand is that you give me 100% of what you have.”

Not strong enough to get the wallball all the way up to 10 feet yet? I don’t care, as long as you’re trying to get it a quarter of an inch higher on THIS rep than wherever it went on the last rep.

Can’t get your body into position for a front squat? That’s fine with me, as long as your elbows and chest are shaking from trying to get 1mm closer to parallel than you currently are.

Can’t keep your knees pushed out when you’re squatting? (This applies to damn near everyone in the gym, btw.) No problem, but I want to see the strain on your face and the sweat pouring off your brow as you try to force them apart to keep them in position.

If you give that effort every time you come in on every movement you haven’t completely mastered yet, it won’t be long before people are watching you to see how it’s supposed to be done.

You don’t have to be great to work hard, but you do have to work hard to be great.



12-27 WOD

Buy in…


5 Burpee Broad Jumps

15 Walking Lunges



Spend 5 Minutes working up to taller box jumps than you are used to.

Strength ME

3×3 Box Squats


“Newport Crippler”

30 Body Weight Back Squats (Not to exceed 65% of your 1rm)

1 Mile Run

Cash Out…

Roll those legs out



12/26 Hours

Remember we only have 2 classes tomorrow…

8:00 and 9:00

See you then!

12-26 WOD

Buy in…


5 KB Snatch on each arm

10 Russian Swings

Arm Bars



10 Minutes of Overhead Squat work with a twist



10 Thrusters @ 60%

10 Pull Ups

15 KB Swings (53/35)

*Rest 3 Minutes between sets

Cash out…

1 Minute bar hang

Roll Out

Courtesy of Triangle CrossFit

One WOD at a Time

When you first start CrossFit it can seem like getting to where you want to be is going to take forever.   You can experience this same feeling when you’ve taken a break only to return and find that it seems like you have lost what you had worked so hard to gain.  It’s times like these, the beginnings and the returns, where we are vulnerable – vulnerable to skipping workouts, not pushing hard, giving up.  It’s during these times that we must step up our mental game and not allow the lazy, negative side of us to rationalize ourselves right out of doing the right thing and keeping the correct perspective.  As we all know, Rome wasn’t built in a day.  Well neither is the CrossFit athlete.  Dial down your self-sorrow and focus on one WOD at a time.  Don’t think about the future – think about the now and giving it your best.  Rack up enough of these and you’ll get your reward.  It’s inevitable.

12-24 WOD

12 Days of Christmas WOD… Come on in and have fun. We’ll have an 8:00 and a 9:00 class!

Merry Christmas!