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October 2010

September 2010

Do Anything

Monday, September 20th, 2010

Read this about how you're being tricked in the dressing room.
Read this from CrossFit Bartlett about running.  Then go run.

Workout of the Day

Run 400m
15 Ground to Overhead (155, 105)
Run 400m
12 G2O
Run 400m
9 G2O
Run 400m
6 G2O
Run 400m
3 G2O

Post times to comments.

QUOTE:"Strength does not come from physical capacity.  It comes from indomitable will." - Mahatma Gandhi


Friday, September 17th, 2010

Take time this weekend to do something you can't do during the week.  Living is part of recovering.  Experiencing is part of renewing.  Make your time count, and for goodness sake, get out and use your fitness!

Workout of the Day (last done 4/19/10)

4 rounds for time:

Run 400m
15 Medicine Ball Cleans (20, 14)
15 Hand Stand Push Ups

Post time to comments.

Tabitha workin' the rings.

QUOTE:"The mass of men lead lives of quiet desperation." - Henry David Thoreau


8 out of 10

Thursday, September 16th, 2010

The exercise we're doing today hits 8 out of the 10 General Physical Skills that we value in CrossFit.  If we were doing a few more reps each time, we could add cardiovascular conditioning and stamina to strength, flexibility, power, speed, coordination, accuracy, agility, and balance.  Get better at this lift and use it to your advantage!

Workout of the Day

Jerk 1,1,1,1,1

Your choice on style.  Post loads to comments.

Todd extending through his kettlebell swings.

QUOTE:"Blur the distinction between strength training and metabolic conditioning for the simple reason that nature's challenges are generally blind to the distinction." - Coach Greg Glassman


Wednesday, September 15th, 2010

Just get to it!

Workout of the Day

10 Kettlebell Swings (55, 35), 10 Burpees, 10 Ring Dips
9 KB Swings, 9 Burpees, 9 Ring Dips
down to
1 KB Swing, 1 Burpee, 1 Ring Dip

Post time to comments.

Deedee doin' work.

QUOTE:"Only people willing to work to the point of discomfort on a regular basis using effective means to produce that discomfort will actually look like they have been other-than-comfortable most of the time." - Mark Rippetoe


Tuesday, September 14th, 2010

What can you do today that you couldn't do 1 month ago?  6 months?  A year?  How much more weight can you lift?  Can you do pull ups now?  What about running farther or faster?  I know all of our athletes will answer this positively.  The great thing is, the potential is there to improve a LOT more.  All you have to do is your part.  You have the power to stand out from the crowd.

Workout of the Day

4 rounds for time:

75 Double Unders
15 Push Press (115, 75)
45 Squats

Post time to comments.

QUOTE:"I can't believe that God put us on this earth to be ordinary." - Lou Holtz

Journey, Part 2

Monday, September 13th, 2010

Ok, so on the last post we gave you permission not to beat yourself up or think it was the end of fitness as you have known it when life forces you to take a little hiatus.  After all, some things are just out of our control.  But beware!  This is not a comfort pill that should be taken every time you feel the blahs.  Continually missing workouts is not the way to elite fitness.  You must be dedicated to your goals.  If you can't make it to the gym, then you just can't make it.  But being lazy is a whole different ballgame.  You know you want the results.  And you know what you've got to do to get 'em.  You also know that once you get in here and start warming up, when you get that first set of pull-ups out of the way, and all of your partners-in-fitness start laughing, talking, and getting their game faces on, everything changes.  Then it's on!

Workout of the Day

Deadlifts 5,5,5,5,5


come and see!

Pull Up Frenzy!

QUOTE:"Most of us serve our ideals by fits and starts.  The person who makes a success of living is the one who sees his goal steadily and aims for it unswervingly.  That is dedication. - Cecil B. DeMille 


Friday, September 10th, 2010

So most of you know that other than a run while we were staying at the hospital, I was a little detained last week and didn't get to work out.  Coming back this week, I overdid it a little and needed to lay off a few more days.  Why am I telling you this?  Because I know this happens to everyone occasionally, and I'm no different.  We get over-enthusiastic, and then get over-sore, over run-down, or possibly even injured.  The good news?  It's not the end of the world.  What we do here is a life-long pursuit.  The goal we're shooting for isn't happening next week, or next month.  We are continually trying to get better.  So when you have to take a break and feel that it's throwing you off, ask yourself, "off from what?"  If you're smart and pull back a little when you need to, you'll be back at it in no time, and on that same path that you took time off from.  Remember, there is no destination, because this particular journey never ends.

Workout of the Day

For time:

50 Wall Ball Shots (20, 14)
50 Pull Ups
30 Wall Ball Shots
30 Pull Ups
20 Wall Ball Shots
20 Pull Ups

Post time to comments.

"I can't wait until I can do burpees!"

QUOTE:"To get through the hardest journey we need take only one step at a time, but we must keep on stepping." - Chinese Proverb


Thursday, September 9th, 2010

I was just thinking about how liberating it is to be able to do most anything physically that you want to do.  Not that I could do a 1-handed hop down a flight of stairs (yet) or can walk a tightrope across the Grand Canyon.  I'm talking practical, real, might-have-to-do-in-real-life things.  If I need to push my truck out of the road, I can.  If I need to chase down someone who just took the last paleo treat that Cheryl made me, I can.  If I need to carry my wife, who's nursing our new son, out of a burning house, I can.  Speaking of my wife, I feel she's recovering faster from this pregnancy than the others, which were before she was a CrossFitter.  Due to the lack of sleep she might disagree, but I can see it.  What can you do?  What can't you do at work, or around the house that you wish you could?  If you've been an athlete with us, chances are, not much.  If you haven't, we'll put you on the track towards those goals.

Workout of the Day

Behind-the-neck Snatch width Press 5,5,5,5,5

Work up to as heavy as you can, but the emphasis here will definitely be technique.  Ingrain in your brain how it feels to have the proper location of that weight above you. 

QUOTE:"The pressure of adversity does not affect the mind of the brave man... it is more powerful than external circumstances." - Lucius Annaeus Seneca


Wednesday, September 8th, 2010

So how ya' likin' those mobility WODs so far?  Great aren't they?  This is something that's been a long time coming.  Now mobility, as Starrett is showing us, is not the same as flexibility, and even though being flexible is important, mobility is even more so.  The way I like to look at it, mobility involves being flexible in multiple plains.  One can be flexible in a certain plain, but still have poor mobility when it comes to certain movements.  As we move towards a better snatch, you'll see that mobility is going to be a huge factor in your success with this lift.  So we will be doing a lot of these movements while working on this lift.  Increasing proficiency in this lift while becoming more mobile will be like a double-barrel shotgun towards making you strong, powerful weightlifting warriors.

Workout of the Day

With a continuously running clock, do 1 Hang Power Clean the first minute (135, 95), 2 the second minute, etc. Post number of rounds completed to comments.
Diane at TCF. 

QUOTE:"God gives every bird a worm, but he does not throw it into the nest." - Swedish Proverb

Patience, Grasshopper

Tuesday, September 7th, 2010

Today we start our in depth "study" of the snatch.  We'll be breaking it down into small parts and trying to ingrain the movements into a synergistic symphony of power, speed, coordination, and balance.  You must be patient.  You may feel at times like you're wasting time on simple movements, but hopefully you'll see the payoff and can make yourself slow down and do the work.  Don't worry, we'll still be getting in our WODs.

Workout of the Day


21-15-9 reps for time of:

Deadlifts (225, 155)
Hand Stand Push Ups

Some great technique and errors....

QUOTE:"The Olympic Snatch is gymnastics with a bar." - Mark Rippetoe