Monthly Archives: January 2014

1-31 WOD


Buy in…
10 Wall Balls
20 Swings

1000 Meter Row
50 Thrusters (45/35)
30 Pull Ups
* Plan on doing this in heats and counting for each other!

Cash Out…
Run an easy 400
Arm Bars
Half get ups
Band on Achilles, and knees


1-30 WOD


Buy in…
5 KB Thrusters
10 Lateral Hops

2 Min Row
1 Min Rest
2 Min Run (10 Meters at a time)
1 Min Rest
2 Min Up Downs to a Plate
1 Min Rest

Cash Out…
Down and Back Farmer Carry
Roll Quads and Hips

Courtesy of CF Verve

Learn to belly breathe, as opposed to filling your lungs while lifting.

Breathing ~ Luke Palmisano
I get a lot of people asking me when or how to breath during exercises. I really like this question, because rarely do I think about this topic. Come to think of it… I think I should think about it more. Which, again, is why your questions are good. I mean, why think if you don’t have to think, right?
Forget I said that. I ALWAYS think. All right I really don’t. But I should.
I digress.
Let’s go over why this matters. If you were to take the biggest breath you could before performing a really big lift (think one-rep-max deadlift or squat), a number of things happen inside of you. Because air cannot escape your body, the pressure in your thoracic cavity (involving your rib cage and your lungs, generally speaking) spikes. This pressure squeezes the vein that returns blood to the heart. Therefore, the blood returning to the heart decreases. Therefore, blood going back out to the rest of the body decreases. Because the amount of blood going through the heart decreases, the heart rate will compensate by spiking. In addition, your blood pressure spikes. In a bad scenario, this decreased volume of blood leaving the heart can result in brain anemia and a loss of consciousness (this has never never never never never never never never never ever happened to me, by the way). The good news is, after you pass out, your vital signs all gradually return to normal. But not before some scariness occurs. Point is, it’s good to know how to breathe, and to avoid passing out while working out (again, I do not know this from personal experience).
So, some tips.
Don’t hold your breath doing light weight reps. Breathe at the beginning and ending of the movements. Thrusters are a good example of this. You want to breathe at the top and the bottom of the movement. Holding your breath too much stresses the lungs unduly while working out. Oxygen is good.
If you’re a beginner at lifting, your exposure to heavy loads should be limited.
You do not want to take the biggest breath possible before performing a maximal effort lift. Repeat: do not. You want just enough oxygen to increase pressure in your abdominal cavity.
When lifting heavy, try exhale forcibly, but slowly. This will decrease the pressure in your thoracic cavity, which should decrease the risk of blacking out.
If you’re a beginner, you should inhale and exhale during lifting reps, especially when the weight is held on the chest. This will help keep your weight lighter, which is good; you’re still getting used to the movements.
I hope this helps. Bottom line: during light weight reps, breathe. During heavy weight reps, don’t hold your breath too hard, and don’t inhale too much. Fill your belly, not your lungs.

1-29 WOD

Buy in…

25 Sit Ups
25 Push Ups
25 Wall Balls (20/14)
50 KB Deadlifts (70/53)
25 Wall Balls (20/14)
25 Push Ups
25 Sit Ups
*Rx + Do TTB instead of sit ups and Deadlifts with (135/95).

Cash Out…
2:00 Row easy
Ball on hammy
Band on Achilles and knee

1-28 WOD


Buy in…

3 BTN Press
3 Strict Press
3 Push Press
5 Front Squats
5 Tuck Jumps

24 Min E2MOM
4 Strict Press (or Strict Hspu)
8 Weighted Lunges
12 Double Unders

Cash out…
2 Min Plank
2 Min couch stretch ea leg

1-27 WOD


Buy in…
10 Russian Swings
8 Goblet Squats
6 KB Presses

10 Min EMOM
Min 1 Strict Pull Up/Ring row (3-5 reps)
Min 2 6-10 Kips ( No Pulls here)
We will discuss options at the box.

42 Russian Swings (53/35)
21 Burpees
30 Russian Swings
15 Burpees
18 Russian Swings
9 Burpees

On a 10 Min Clock
21 Power Cleans (115/85)
21 Burpees over the bar
15 PC
15 Burpees otb
9 Power Cleans
AMRAP of Burpees otb
Score is Burpees otb

WLW will be posted at the box.

Cash Out…
Easy 2 min row
Min of 2 min of shoulder love with a lacrosse ball!

From CrossFit Inferno

Confidence is something that we MUST have in our daily lives. Confidence isn’t about knowing you will win. It’s not about beating someone. It’s not about being the best. Confidence is about how you feel about yourself and your abilities. When you know that you will always give your best then you are confident in yourself. When you give your best then it really doesn’t matter what the outcome is. We are only able to do the best we can. If you have put the work in, then all you have to do when its time to perform is……perform! Can you still be confident in yourself even if you have to do something in which you aren’t very good? The not so obvious answer is YES!! Again, you can’t be confident that you will win if its a race or event. But, you can be VERY confident that you will give your absolute all and you will do everything you can to do your absolute best. When you are able to concentrate on this instead of winning, then you are freed from the pressure of HAVING to win. All you can do is do the best you can do….. SO DO IT!!!!

1-24 WOD

Buy in…
Bar Complex or The snatch warm up
Strict Pull Up/Ring Row

14 Min AMRAP
3 Snatches (135/95)
1 Muscle Up
12 Wall Balls (20/14)

Kevin Ogar was injured at a comp on January 12th. He didn’t have health insurance. A bunch of people in the CrossFit community have been donating some to help him out. If you would like to donate please click on the link below.

Here is option 1 for scaling:
14 Min AMRAP
3 Snatch (No more than 75%)
3 Burpee Pull Ups
12 Wall Balls

Option 2
14 Min AMRAP
8 Up Downs
8 Russian Swings
12 Squats

WLW will be posted at the box.

Cash Out…
Easy 2:00 row
Roll out hammies and calves

1-23 WOD

Buy in…

30 Second Plank
30 Mountain Climbers
30 Squats
5 Burpees

30 Seconds Double Unders
30 Seonds rest
30 Seconds Farmer Carry
30 Seconds Rest
30 Seconds Sit ups
30 Seconds Rest

Cash Out..
Easy 500 Meter Row
Bands on Achilles, knee and shoulders