Monthly Archives: December 2013


Remember we are closed for New Years Day! Regular schedule again on Thursday the 2nd. Happy New Year!


12-31 WOD

Buy in…
5 strict pull ups or ring rows
7 Russian swings
9 jump squats

Conditioning WOD…
25 Pull Ups
25 Wall Balls
25 Box Jumps
50 Swings
25 Sit Ups
25 OH Walking Lunge
25 Burpees to a plate

Cash Out…
Down And back farmer carry
2:00 couch stretch
Shoulders and pecs with a ball

12-30 WOD


Buy in…
5 Strict Press
5 Push Press
5 Push Jerk
10 Air Squats

EMOM for 8 Min
3 Pwr Clean and Jerk

3 Min Clock
500 Meter Row
AMRAP of Clean and Jerk (135/95)
*Rest 3 Min
*Pwr Clean and STO is acceptable

Cash Out…
30 Sec Superman
30 Sec of Hollow Rocks
2, 20 second arm bars on ea arm

*Repost from Whole 9…

5 Reasons to Break Up With Your Scale

5 March, 2012
We work hard to present our Whole30 program as a tool for creating optimal health, and not a weight-loss quick fix. We have strict rules about weighing yourself during your program (you can’t) and focusing on weight loss as a measure of Whole30 success (you shouldn’t). But despite all our efforts, many people still find it impossible to take their eyes off the scale. So today, we’ll present five reasons to kick your scale to the curb – not just during your Whole30, but for good.

1. Scale weight fluctuates wildly.

It’s good to measure things to track progress – and if you weighed yourself monthly, that might help you spot a trend in your body weight (gaining, losing or maintaining). But over the course of a day (or a few hours!) your weight can fluctuate by as many as five pounds – sometimes more. Food and beverage intake, time of day, dietary choices and activity levels all factor into that number on the dial. (And we won’t even mention clothes, because we’re pretty sure most of you are obsessive enough to weigh yourself naked.) You can lose two pounds just by going to the bathroom – and gain it right back by eating a big meal.

Those fluctuations are not representative of body fat lost or gained. But seeing a number jump up by four pounds sure does a mental number on you, doesn’t it? Weighing yourself daily tells you nothing about your big-picture trend, and only serves to reinforce the next four points.

2. Scale weight says nothing of health.

That number on a scale says nothing about whether you’re moving in the right direction with your health. You want to get skinny? We can make you skinny. Cut your daily calories in half and spend two hours a day doing low-intensity cardio. That’ll make you skinny… for about a month. Until your willpower runs out (as those behaviors aren’t at all sustainable), and your messed-up metabolism fights back. At which point, you gain all the weight back and then some. But hey, for a few weeks, you were skinny!

Is gaining or losing five pounds moving you in the direction of better health? It’s impossible to say, because that number tells you very little about what’s going on with your relationship with food, hormones, digestive health or inflammatory status. And those are the factors that impact your health far more directly than body weight.

3. The scale blinds you to real results.

By focusing so much of your attention on that number in the scale, you effectively miss out on observing the other, more significant, results of your efforts. You’re sleeping better, have more energy, are less moody or depressed. Your cravings have dissipated, you recover faster from exercise, your symptoms or medical condition have greatly improved. And yet, your program is a “failure,” because the number on the scale hasn’t moved enough for your liking?

Re-read point #2, and tell us which factors speak more to your health – the scale weight, or everything else? Those results could be motivating you to continue with your new eating habits – but until you get your head out of the scale, you’ll never be able to see the health progress you’ve actually been making.

4. The scale keeps you stuck on on food.

You associate that number on the scale with one major factor – food. Maybe exercise factors in too – after all, if you ate less (or differently) and exercised more (or differently), that number would start to move. Wouldn’t it? Not so fast. There are other health factors at play here – sleep, recovery from activity, psychological stress and health history – all of which play a major role in body composition. But no one looks at the scale and thinks, “Darn it – I need to get more sleep.”

Now would be a good time to revisit the Whole9 Health Equation. If you didn’t experience the Whole30 results you were hoping to see, perhaps it’s time to look at some other factors. All of our Health Equation variables factor into weight loss and body composition – but none of them are reflected in the number on the scale.

5. The scale maintains control of your self-esteem.

This is perhaps the most important reason of all to break up with your scale. It’s psychologically unhealthy to allow a number – any number – to determine your worth, your value or your self-image. And yet, that’s exactly what happens to people who are overly invested in their scale. It’s tragic that your daily weigh-in determines whether you have a good day or bad day, or whether or not you feel good about yourself. The scale results can take you from confident to self-loathing in under 5 seconds, but what the scale is telling you is not real.

If this is your scenario, ditching the scale is the only way to get back to a healthy sense of self-worth. Let your actions, your intentions, your efforts and your grace influence how you feel about yourself. A $20 hunk of plastic from Target should not be the determining factor in your self-esteem.

Dear Scale, It’s Not Me, It’s You.

If you’ve got an unhealthy relationship with the scale, the only way to get back to a good place is to ditch it altogether. Donate it to Goodwill, recycle it or take it out back and give it a proper beat-down, Office Space-style. Because the sooner you ditch the idea that the scale is your ultimate measure of success, the healthier and happier you’ll be.


One class again tomorrow at 8:30 am. Come on in for the fun:)


12-24 WOD

Buy in…

12 Days of CrossFit

1 Rope Climb
2 Mat Broad Jump
3 12′ Wall Ball (14/10)
4 Snatch (95/65)
5 OHS (95/65)
6 Step Ups (95/65) (20/16)
7 Hang Pwr Cleans (95/65)
8 Jerks (95/65)
9 Pull Ups
10 lunges (95/65)
11 Burpees
12 Cal Row
It goes like the song… We’ll explain in the morning. Scale as needed
30 Min Cap

Cash out…
JT’s choice

12-23 WOD

Buy in…
Bar Complex
FR Lunge

12 Min EMOM
1 Clean Deadlift
1 Clean Pull
1 Full Clean
2 Front Squats
*If feeling good work up to about 75% at the end
Skill Option for newer peeps
12 min
Even – 10 KB Deadlift
Odd – 10 Goblet Squats

Up down to plates
Wall Ball (we’ll have the standard at the box)

Cash Out…
Down and back farmer carry
Group yoga
Down dog
Warrior 3 to the wall

Courtesy of Breaking Muscle

4 Tips for Visiting a CrossFit Gym While Traveling

Michelle Baumann
Contributor – Cycling and CrossFit

Over the next few weeks, throngs of travelers will navigate busy airports and highways en route to holiday celebrations. Indulging in an abundance of holiday cheer is part of what makes this season fun, but the long flights, rich holiday meals, family obligations, and that extra mug of your uncle’s famous spiked egg nog eventually start to add up.

One of my favorite things to do while visiting family this time of year is to drop in to a CrossFit affiliate in the area. Sneaking away for a quick WOD provides an hour of respite from holiday shenanigans and keeps my healthy lifestyle in check. (Read: counterbalances the massive amount of my parent’s biscotti cookies that I can’t resist during the month of December.)

There are more than 5,000 CrossFit affiliates throughout the world. You can click here to find one near you. Each CrossFit box is unique and there’s a great deal of variety in facilities, equipment, and culture, which is part of the fun of exploring a new environment. In general, the CrossFit community is welcoming and supportive; however, if you’re planning a visit to another box, here are some courteous tips:

1. Do Your Homework

Research drop-in policies and shoot the owners an email to give them a head’s up that you are interested in visiting. Inquire about drop-in fees and ask when is the best time to show up. The last thing a coach wants is for a guest who drops in during their busiest class to take attention away from regular, paying members.

2. Show Up Early and Communicate

Arrive at least fifteen to twenty minutes before the start of class to sign waivers, meet the coaches, and get a sense of the gym etiquette. If you’re nursing an injury or are uncomfortable with a movement in the workout, let the coaches know. Pay attention to how they run a class. For example, are people dropping weights? Are members doing mobility work before class? Do members wipe down equipment after the WOD? Take the initiative to introduce yourself to others and ask questions.

3. Don’t Brag

I don’t care how much you deadlift or what so-and-so Games athlete works out at your box. Show me that you can move well and safe and that you are capable of avoiding major technique disasters. If you can’t, be ready for a coach to call out your flaws. Remember that it’s not personal. They are just looking out for you and the safety of their community.

4. Be Prepared to Learn Something New

Each coach comes from a different background and looks for different things. The trainer may not be demonstrating a split jerk the way you would, but who cares? Be open to suggestions and learn from the experience. Sometimes hearing the same thing told a different way will turn on a light bulb in your head and help you grow as an athlete. Be open-minded. Whenever I visit a box I always think about what cool, new, fresh thing I can bring back to my classes.

At my gym, I love when CrossFitters visit for a WOD. I have a great deal of pride for my community and visitors seem to make everyone bring their A-game. When the timer counts down, don’t be afraid to attack the WOD and show your stuff. If you’re going out of your way to visit, you might as well respect the establishment and work at full capacity.

Think of visiting a CrossFit box like visiting your significant other’s family for the first time. Don’t be a jerk – be polite. With a little planning and effort you can ensure you’ll be a welcome visitor and not a holiday hassle.

Hours for week of Christmas

Monday: Normal (with daycare)
Tuesday: 8:30 only (no daycare)
Wednesday: Closed
Thursday: Closed
Friday: 8:30 only (no daycare)
Saturday: 8:30 (normal daycare)

Merry Christmas!!!