Monthly Archives: March 2012




3-29 WOD

Buy in…


10 Med Ball Squat Cleans

10 Hollow Rocks


Spend 15 Minutes working up to a heavy 5 back squat.


12 Minute AMRAP

8 Bulgarian Split Squats

12 Grasshoppers

16 Sit Ups

Cash Out…

Roll Out

Those who are interested the challenge will start on Monday April 2. You will be scored on 3 areas… Diet (Food log) , baseline WOD and measurements. To make it fair to everyone we are going to allow 3 diet options. Option A will be performance based and you will choose from the Paleo diet and The Primal Blueprint. If you do option A, you are choosing to do your best with performance in the challenge. Option B will be the Zone. The Zone will provide great performance and if followed to the “t” should yeild solid results with the measurements as well. Option C will be a very low carb option. For every pound you weigh, you will eat 1 gram of protein and .25 gram of carbs for the 1st 2 weeks. After the 1st 2 weeks we will let you have 30 grams of carbs right after your workout. If you choose this let’s talk on the fat intake because it will vary a little. If you choose option C, you are hoping to do your best with fat loss and your performance might suffer a little. The challenge will have a $20 buy in…

Please let us know if you are interested in doing this. Please let us know what your goals are and we will help stear you with the diet.

3-28 WOD

Buy in…

Arm Bars


15 Barbell complex with just the bar



Build to a tough 3 Shoulder Press


Part 1

5-10-5-10-5-10-5-10-5-10 Pull Up ladder (If you don’t have Pull Ups use the bands… No Jumping)

Rest 5 Minutes

10-1 HSPU or Push Press ladder

Cash Out…

Shoulder Band Stretch… 15 reps in each direction on each side

Couch Stretch… 1 Minute on each side

Roll Out

*Courtesy of the CrossFit Games site

Trading Skinny for Strong: Alexa Fourlis

Melisa Angelone

CrossFit is designed to shift the focus from appearance-based measures of fitness to performance.


It’s not easy to raise a healthy, self-confident, teen girl.

A recent report by the American Association of University Women found that teen girls tend to base their self-worth on their perception of how they look. “Physical appearance, fundamental to the self-esteem of all young people, is much more important to the self-image of girls than of boys. Girls are nearly twice as likely as boys to mention a physical characteristic as the thing they like most about themselves.”

Conversely, teen boys tend to base their self worth on what they can do.

For decades, the fitness industry has offered women ways to alter how they look, but not what they can do. CrossFit is designed to shift the focus from appearance-based measures of fitness to performance —hopefully to the benefit of all people, particularly teen girls.

Sixteen-year-old high school junior, Alexa Fourlis, is one of the many inspiring CrossFit teens who are competing in the Open. Just two years ago, she admits she wasn’t in a good a place and struggled with low self-esteem.

At 14, Fourlis started going to the local globo gym on her own and dieting. As a high school freshman, she was worried about fitting in with her peers. She thought being pretty and skinny would help. “I started going to the gym, running on the treadmill,” she says. “I thought I knew what I was doing and that I was getting healthy.”

Lacking guidance on how to get healthy and fit, Fourlis started trying to control her appearance by restricting food. “I never starved myself, but I definitely restricted what I ate, eating low carb Atkins bars and processed foods,” she admits. “I ended up losing weight that I didn’t have to lose.”

Fortunately, Fourlis quickly realized that something was wrong. When her dad suggested she give CrossFit a try, she accepted.

“When I was introduced to CrossFit, everything changed,” Fourlis says. “I saw these girls lifting weights and I knew I wanted to gain muscle and get stronger and make that change in my life.”

Her coach at CrossFit Magna, Brian Kunitzer, has seen changes in Fourlis. CrossFit’s greatest benefit to teen girls, in Kunitzer’s opinion, is the community of healthy, supportive adults who focus on functional movements and workout times, rather than appearance.

“The CrossFit community has surrounded teenagers with positive role models, not anorexic bikini models,” Kunitzer says. “We preach healthy habits and give them an outlet for those habits. Alexa does not play organized sports and she’s not a cheerleader. CrossFit provides the same sort of community that those things would provide without the stress associated with a ‘high school only’ environment. Even though Alexa is beautiful, we don’t talk about what she wears or if her hair and make-up look good. We talk about how much she lifted and what her time for the WOD was.”

Now, rather than focusing on losing weight, Fourlis is eagerly adding weight—to her lifts. “I’m really working hard on PR’ing in my Olympic lifts,” she says.

A lot has changed for Fourlis, from when she goes to bed, to her thoughts on food, and what’s attractive and what to aim for while training.

“I am always the one that wants to go home early and get to bed at a good time, especially if I have a workout in the morning,” Fourlis says. “Strong is the new skinny. I keep that motto in my head and I think of food as fuel. What is going to make me stronger? What is going to make me faster?”

She hopes one day, she will qualify for the CrossFit Games and compete alongside Annie Thorisdottir. “I love Annie Thorisdottir. She’s competitive, but she always has a smile on her face,” Fourlis says. “She proves you can be tough and beautiful at the same time.”

As undeniably positive as the physical benefits of CrossFit have been, it appears the mental aspects of the sport are what have truly made the most significant and lasting impact on Fourlis’s body image and overall feelings of self-confidence.

“I get emotional when I talk about CrossFit,” she says. “It has changed my whole outlook on my life. It pulled me out of a dark place and built me up. It has made me a better, more confident version of myself.”




3-27 WOD

Buy in…


10 Pull Ups

10 Push Ups

10 Sit Ups

10 Squats



Snatch Drills with PVC


20 Min AMRAP

10 KB Swings

20 Push Ups

30 Squats

40 Double Unders (3:1 Singles)

Cash Out…

Easy 400 Meter Run or 500 Meter Row


A few of the below might be over the top, but some good things to look at!

17 Reasons You’re Not Losing Weight

1. You think you’re eating healthy, but aren’t. Does your diet consist of a massive amount of “products”? Low-carb or not, you want to eat real food. Flagons of diet soda, plates of pure fiber in the shape of noodles, and loaves of 1g net carb “bread” do not a Primal eating plan make. You’re just feeding an addiction and consuming empty calories – sound familiar? Disregard the labels and look inside for what you know to be true: this crap isn’t food, and you shouldn’t be eating it. It’s about way more than just low-carb.
2. You’re under too much stress. The stress response system is subconscious; it responds to stimuli and nothing else. Emotional stress, physical stress, financial stress, relationship stress – I hesitate to even make these distinctions, because the body does not differentiate between sources of stress. They all cause the body to produce cortisol, the fight-or-flight hormone that catabolizes muscle, worsens insulin resistance, and promotes the storage of fat. For 200,000 years, stress meant a life or death situation. It was intense and infrequent, and the cortisol release was arresting and extreme enough to improve the chances of survival. Today, our body responds to a stack of paperwork the same way. Traffic jams are like rival war bands. A nagging boss is like a rampaging mastodon, only on a daily basis. Take a step back from your life and take stock of your stress levels – they may be holding you back.
3. You need to watch your carb intake. Carbs are key, as always, especially when you’ve got weight to lose. Veer closer to the bottom of the curve, taking care to avoid all processed food (hidden sugars). You might also try skipping fruit.
4. You’re adding muscle. I always tell people not to get hung up on the scales so much. Those things are useful – don’t get me wrong – but they never tell the whole story, like whether or not you’re adding lean mass. The PB will spur fat loss, but it also promotes muscle gain and better bone density. If you’re feeling good but failing to see any improvements register on the scale’s measurements, it’s most likely extra muscle and stronger bone from resistance training. You wouldn’t know that just from the bathroom scale. If you absolutely need objective records of your progress, get a body fat percentage test (although these might not even tell the whole story) or try measuring your waist.
5. You’re not active enough. Are you Moving Frequently at a Slow Pace for three to five hours every week? Remember: the near-daily low-level (between 55-75% max heart rate) movement should be the bedrock of your fitness regimen. It’s easy to do (because every bit of movement counts) and it doesn’t dip into your glycogen reserves (making it a pure fat burner, not a sugar burner). If you’re on the low end of the spectrum, crank it up toward five weekly hours and beyond.
6. You’re lapsing into Chronic Cardio. Of course, you can go too far with the low-level movement – you can begin to lapse into Chronic Cardio. When you stay above 75% of your maximum heart rate for extended periods of time, you’re burning glycogen. Your body in turn craves even more sugar to replenish the lost stores, so you polish off a heap of carbs, preferably simple and fast-acting. You can continue down this route if you wish – I did, for a couple decades – but you’ll gain weight, lose muscle, release more cortisol, and compromise any progress you might have made.
7. You still haven’t tried IF. Results vary, but if you’ve seemingly tried everything else, intermittent fasting can be a great tool to break through a weight loss plateau. Make sure you’ve fully transitioned onto a Primal eating plan and start small. Skip breakfast and eat a late lunch. If that feels okay, skip breakfast and lunch the next time. Just take it slow and pay attention to your hunger. Eventually, try exercising in a fasted state to maximize the metabolic advantage. If all goes well, your hunger won’t necessarily disappear, but it’ll change. A successful IF tames hunger, makes it less insistent and demanding.
8. You’re eating too much. Low-carb isn’t magic. It reins in wild hunger and tames insulin, but calories do still matter – especially once you approach your ideal weight. In fact, those last few pounds often don’t respond to the same stuff that worked so well to get you to this point. Eating nut butter by the spoonful and hunks of cheese without regard for caloric content may have gotten you this far, but you’ve got to tighten things up if things aren’t working. And that’s the real test, isn’t it? There is a metabolic advantage to eating according to the PB, but if the weight isn’t coming off, something’s up – and calories may need to come down.
9. You haven’t overcome bad habits or developed good ones. Be brutally honest with yourself. Do you engage in bad habits? If so, identify them. Make tentative, loose plans to disengage from their clutches, and tell people close to you. Make it public, so you can’t back out without losing face. You’ve also got to develop good ones. Follow roughly similar guidelines as when kicking a bad habit – identification, planning, publication – and you’ll be on your way. 10. You haven’t purged and Primalized your pantry. Out of sight, out of mind; out of reach, out of mouth. Keep the crappy junk food out of your pantry, if not out of your house altogether. Go down the list and toss the stuff that doesn’t apply. As for the rest of your kitchen, check out the fridge interiors and grocery lists of some other Primal folks for inspiration.
11. You’ve reached a healthy homeostasis. It may be that your body has reached its “ideal” weight – its effective, genetic set point. Reaching this level is generally painless and effortless, but it won’t necessarily correspond to your desired level of leanness. Women, especially, tend to achieve healthy homeostasis at higher body fat levels. Breaking through plateaus can be hard enough, but plateaus ordained by the body itself can be nearly impossible. It’s probably going to take some serious tinkering with carbs, calories, activity levels, sleep, and stress. If everything else is on point and accounted for, you may be looking at healthy homeostasis. Then, the question becomes: do you want to mess with a good thing?
12. You’re low on willpower. Willpower is like a muscle. It must be used or it will atrophy. You’ve also got to provide fuel for your will – little victories to start out. Go for a walk if you can’t muster the will for the gym. Take note that willpower, or lack thereof, might actually be an indicator of your body’s needs. If you truly can’t muster up the will for the gym, it may be that your body needs to recover. When that’s the case, over-training is a bigger danger than lack of will.
13. You’re full of excuses. If you find yourself having mini self-contained internal arguments throughout the day (and you lose), or (even worse) lying to yourself about what you’re eating and doing, you’re probably also full of excuses. Read this, maybe twice, then follow up with this.
 14. You haven’t actually gone Primal! We get a good number of new readers on a regular basis, and not all of them take instantly to the Primal concepts. And yet they come back. They read the archives, the comments. Something draws them near, while at the same time keeping them at arm’s length. Why is that? What’s stopping them? If that describes you, what are you waiting for? Take the plunge. Go Primal for 30 days and see how you like it. I assure you; the many enthusiastic community members are here because it works.
15. You’re not getting enough sleep. Chronic levels of sleep deprivation cause the release of cortisol, our old fat-storing friend. The biggest spike in (fat-burning, anabolic) growth hormone plasma levels occurs in deep sleep. And a recent sleep study showed that truncated sleep patterns are linked to weight gain. Get seven to eight hours of sleep a night.
16. You haven’t given it enough time. The Primal Blueprint is a fat loss hack, undoubtedly, but it isn’t always a shortcut. Some people get instant results from dropping carbs, grains, sugar, and vegetable oils, while others have to take a month to get acclimated and only then does the weight begin to slide off. Either way, though, this is a lifestyle. You’re in it for the long run. Approach it with the right mindset and you won’t get discouraged.
17. You’re eating too much dairy. Some people just react poorly to dairy. We see this time and time again listed in the forums; dairy just seems to cause major stalls in fat loss for a good number of folks. There are a couple speculative reasons for this. One, folks coming from a strict paleo background may not be acclimated to the more relaxed Primal stance on dairy. Reintroducing any food into the diet after a period of restriction can have unintended consequences on body composition. Two, dairy is insulinogenic, which is why it’s a popular post-workout refueling tool for athletes. Does a non-strength training PBer need to drink a few glasses of milk every day? Probably (definitely) not.
Bonus Reason: Sprinting is not part of your fitness routine. I’ve found that many assume that they’re getting everything they need from their workouts from plenty of low level aerobic activity and a couple of strength training sessions each week. Sprinting is often overlooked, but it’s one of the Primal Blueprint Laws for a reason. Nothing shreds you up faster than sprinting. I’d ease into sprints if you’ve never done them or are extremely out of shape or overweight. That is, I recommend you have some measure of fitness aptitude before you jump into a routine. But once you’re ready do 6-8 all out sprints (with short breaks between) once a week to break a weight loss plateau when all other attempts have failed. Reprinted from Mark’s Daily Apple.


3-26 WOD

Buy in…

30 KB Wall Ball Subs




3 Options depending on you feel about the deadlift


20 Deadlifts 205/135 (No more than 60%, we’ll scale as always)

60 Wall Balls

20 Deadlifts

Cash Out…

Spend 5 Minutes working on mobility… Your choice. If you need help, please ask

*Courtesy of CrossFit 203 (We might not be that big of hard A’s, but this is right. Hold YOURSELF to a very high standard of movement and I promise no matter what your goals are you will be way better for it.)


Yeah, I’ll be the first to admit it…I’m a hard a**.

I expect a lot from my athletes. My standards are high and I don’t put up with any BS. It sounds harsh, but I’m ok with that. When you are in my class you can expect me to hold you accountable to strict movement standards, full ROM, and using a weight that you can handle with good form.

If I call you out, or make you use a lower weight, don’t take it personally. I’m not trying to pick on you. My priority as a coach is to keep you safe and moving efficiently.

We’ve seen others in videos or at other gyms slack on movement standards.  They get away with wallball squats just to parallel instead of below. Or they don’t show controlled extension at the top of a box jump, or they fail to fully open their hips after catching a power clean.

Don’t worry about those folks. Hold yourself to a higher standard, knowing that you did things right…and that come time for the BIG competitions, those other sub-par standards will NOT hold up. The hard a** standards that I hold you to will allow you to breeze thru any competition free of any “no reps.”

Yes my standards are high, but 99% of the time, you rise to the occasion and meet those standards.

And you know what? You are ALL stronger athletes because of it.





WOD’s Posted

No WOD’s will be posted the night before for the week of the 19th….

A mystery everyday!

It will be a fun week:)


3-16 WOD

Buy in…

2 Sets of 20 Soft Swings



5×2 Deadlift (Not a true 2 rep max, just a heavy 2)

*Those who are new or if you have a tweaked back please do 3×8 with a lighter weight and focus on form



12 Deadlifts

12 Burpees

12 KB Swing

Cash out…

100 Meter Farmer Carry

Tips for Improved Wrist Mobility

Written by Nichole DeHart

Lack of wrist mobility can be the limiting factor for many of our members in movements like cleans and front squats. I usually hear comments like ‘my wrists feel like they are going to break’ or ‘there is piercing pain shooting up my forearm.’ These are statements that I would prefer not to hear from an athlete. However, your poor wrist mobility (and more than likely, your accompanying poor thoracic mobility/posture) can be caused by many factors, such as typing at your keyboard all day and checking Facebook too often. If you can’t break your Facebook habit then here are some sure fire ways to improve your wrist mobility:

1) Wrist Rotations. This is very basic. Wrap your fingers together and move your wrists around in every possible direction. Hold any position that feels a little tender/limited for a few seconds. Repeat often throughout the day.

2) Planche Push Up Position. Get into a plank position (elbows fully extended at the top of the push up). Turn your hands inward so your fingertips are pointing toward your toes. Keeping a rigid torso, shift your body forward so you have an angle from your shoulders to wrists. Hold this position for 20-30 seconds (or as long as you can bear) and repeat. If this is too intense, drop down to your knees and complete.

3) Front Squat Rack Position. If this position is bothering you as you front squat, chances are you need to get your wrists working through the range of motion required for a front squat. It is not your wrists holding the bar in place, it is your shoulders but . . . you need good wrist mobility to get that heavy bar sitting correctly on top of your shoulders. Load a bar on a desired rack setting. Set up in a rack position, with your elbows pointing as far forward as possible and weight sitting on your shoulders. Pick up the bar and rotate your elbows forward, then re rack the bar. Repeat this process until you see a change in your rack position.

4) Static Holds. Pull your wrist back into extension and/or flexion and hold for at least 20-30 seconds.

5) Wrist Walks. I just discovered this drill and love it. Place your palms on a wall, with your arms straight and fingers pointing to the ceiling. Keeping contact with the wall, walk your hands down the wall. Go as far down as possible without letting your palms come off the wall. Once you reach the point where you can’t walk your hands down any farther, turn your hands around so your fingers are now pointing to the floor. Walk your wrists back up the wall as far upward as possible. Repeat as desired.