Author Archive

11 Jan
by: Published in Uncategorized

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Team WOD:  Adam Brown: 

2 rounds for time of: 

24 Deadlifts (295/195)
24 Box Jumps (24/20)
24 Wall Balls (24/20)
24 Shoulder to Overhead (185/115)
24 Box Jumps (24/20)
24 Wall Balls (20/14)
24 Power Clean (145/95)
==

From the Crossfit.com website…

Navy Chief Special Warfare Operator (SEAL) Adam Lee Brown, 36, of Hot Springs, Arkansas, was killed on March 17th, 2010 in Komar Province, Afghanistan, in a battle against heavily armed militants. He is survived by his wife, Kelley, two children, Nathan and Savannah, and by his parents.

RIP hero,

CG
==

10 Jan
by: Published in Uncategorized

Team WOD:  For time and working in alternating minutes:

500M Row
50 Russian Kettlebell Swings (24/16)
50 Power Clean (95/65)
50 Burpees
20 Pull Ups
40 Russian Kettlebell Swings (24/16)
40 Power Clean (95/65)
40 Burpees
20 Pull Ups
30 Russian Kettlebell Swings (24/16)
30 Power Clean (95/65)
30 Burpees
20 Pull Ups
500M Row

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It’s the weekend, yay!!!!

The perfect time for you and your besties to go out, but stay indoors because it’s crazy cold out.  In case you aren’t going out with your besties (or otherwise), the weekend is a fantastic time to catch up on some much needed rest.  These magical office-free hours are a fantastic way to apply some extra mobility, work on some skills (like Double Unders), or do whatever activity that you’d like that can improve your health.  Going out and getting silly is great…

But so is being injury free,

CG

==

09 Jan
by: Published in Uncategorized

GS:  EMOTM for 10 minutes:

Odd:  6-12 Push Ups or 2-4 Strict Handstand Push Ups
Even:  30 Double Unders or 3-7 Strict Pull Ups

WOD 1:  Every two minutes for 20 minutes:

100M Row
5 Deadlifts (95/65)
5 Hang Power Clean (95/65)
5 Push Press (95/65)
5 Pull Ups

WOD 2:  Every two minutes for 20 minutes:

100M Row
8 Deadlifts (95/65)
8 Hang Power Clean (95/65)
8 Shoulder to Overhead (95/65)
5 Chest to Bar Pull Ups (aim to do each set unbroken)

==

My closing argument…

I get it, resolutions are so mainstream.  Why would I make a resolution?  Why should it be special because of the new year?  Well, here are a few good reasons:

  • I can accept failure, everyone fails at something. But I can’t accept not trying.  – Michael Jordan
  • You miss 100% of the shots you don’t take. – Wayne Gretzky
  • Most people spend more time and energy going around problems than in trying to solve them. – Henry Ford
  • Because I said so. – CG

We all know those are great men.  Not having a resolution won’t kill you, it’s true, but having one can’t hurt!

BAM!,

CG

==

 

 

Eric Costa liked this post
08 Jan
by: Published in Uncategorized

GS:  EMOTM:

Odd:  10-12 Toes to Bar
Even:  10-12 Bounding Box Jumps

WOD 1:  For time:  Broken up anyhow:

100 Double Unders
50 Burpees
50 Wall Balls (20/14)
50 Russian Kettlebell Swings (24/16)

13 minute cap

If you cannot do Double Unders, sub 500M Row

WOD 2:  For time:

100 Double Unders (first 50 need to be unbroken or you start over)
50 Burpees (onto a 45 lb plate)
40 Wall Balls (20/14) (unbroken or you start over)
30 Russian Kettlebell Swings (32/24) (unbroken or you start over)

13 minute cap

==

Resolutions…

So you have a resolution!  Let me re-state myself:  So you have a pin-point-super-specific-detail-oriented-all-that-and-a-bag-of-lays-salt-and-vinegar-chips resolution!  I’m proud of you!!!  Now it’s time to execute!  Is 2014 the year you skydive over a volcano while trying to make minestrone soup and read a book?!  Okie dokie then, let’s start doing some research.  Where are there volca…where are there volcanoes AND skydiving?!  Go buy a book (probably an italian cooking book) and get your soup pot ready.  Making your specific resolution means nothing if it stays as a note on your cell phone.  Skydiving will remain a post-it note unless stop talking about it and do something about it.

Just e-mail me the picture so I can put it on the blog,

CG

==

 

Eric Costa liked this post
07 Jan
by: Published in Uncategorized

GS:  EMOTM for 10 minutes:

Odd:  2-4 Muscle Ups / 6-8 Chest to Bar or 5-6 Ring Dips
Even:  30 Double Unders

WOD 1:  5 rounds for time of:

6 Front Squats
9 Pull Ups
12 Burpees
200M Row

(choose your own load and height)

15 min cap

WOD 2:  5 rounds for time of:

6 Overhead Squats
9 Chest to Bar Pull Ups
12 Burpees onto a 45 lb plate
200M Row

(choose your own load and height)

(15 min cap)

==

Resolutions…

So last week with the middle of an influenced stupor you shouted:  “this year is the year that, this was the year…no, shut up, this is the year that I…” and then you completed your sentence with whatever goal came to mind.  What was that goal?  Do you want to be healthier?  Do you want to learn a new language?  Do you want to read gooder?  Having resolutions is all fine and dandy, but accountability and accomplishment of your goals will be infinitely more likely if you get specific.  Let’s take a look at the first example…

“this year is the year that, this was the year…no, shut up, this is the year that I get healthier.”

What in the world does that mean?!?!?!  That blanket statement has no immediate or comprehensive means for measurement.  You can choose to exercise more, eat better, do more sudoku!  Any number of options can lead to a successful resolution, but you should get more specific.  Something like this…

“this year is the year that, this was the year…no, shut up, this is the year that I eat perfect paleo well the first two days of every month.”

Now we have a resolution that has clarity, an observable end, and it is on a timeline.  These specific details can help you increase your success rate for your 2014 resolution.

Let’s talk more tomorrow,

CG

==

 

06 Jan
by: Published in Uncategorized

Strength:  25 mins for 2 attemps to find a 20RM of:

Hang Power Clean
Thrusters

WOD:  1 min AMRAP of:

Burpees (135/95)

1 min AMRAP of:

Power Clean (135/95)

Rest 1 minute

For time:  The number of Burpees and Power Clean reps achieved in the two 1 min AMRAPs

==

Happy new years…

Some of you may have done it, but some of you may scoff at the idea.  With 2014 turning up, new years resolutions are appearing with it.  If you made some resolutions this year, take the time to reflect on your accomplishments of 2013 before you start checking things on your to-do list.  Did you complete your resolutions?!  Did you lose that weight?  Get that Muscle Up?  Lose that weight?  Hopefully you did, but if not, take a second to realize what derailed you and how can you improve yourself to insure that this year will be different.

Let’s talk some more tomorrow,

CG

=

 

 

05 Jan
by: Published in Uncategorized

Strength:  25 mins for 2 attemps to find a 20RM of:

Front Squat
Push Press

WOD 1:  For time:

30 Wall Balls (20/14)
30 Pull Ups
20 Burpees
20 Russian Kettlebell Swings (24/16)
250M Row

7 min cap

WOD 2:  For time:

35 Wall Balls (20/14)
30 Chest to Bar Pull Ups
25 Burpees
20 Kettlebell Swings (32/24)
250M Row

7 min cap

==

So much…

Weekend after Valentines day = our official anniversary party!  Please keep an eye out for more details coming your way!

Box 3 is coming in February!!!

New Paleo Challenge coming your way!  Starting on Jnuary 21st!  Same no-mercy rules (hahaha)

Paleo 101 talk Saturday (the 25th) (just a slight different version of the 101 presentation from the last time)

Paleo 201 talk Sunday (the 26th) (all new kinds of things to address)

Please keep an eye out on the blog for more details,

CG

==

04 Jan
by: Published in Uncategorized

Team WOD 1: 10 alternating rounds for time of:

10 Thrusters (95/65)
10 Pull Ups
10 Power Clean (95/65)
10 Burpees
10 Hanging Leg Raises

Team WOD 2: 10 alternating rounds for time of:

6 Thrusters (135/95)
7 Chest to Bar Pull Ups
8 Power Clean (135/95)
9 Over the Bar Burpees
10 Toes to Bar

==

Big things…

I have some big announcements to make.  I could make them right now.  You could be reading them instead of the current sentence.  You could be gaining the knowledge I have to impart that may potentially alter some of your future decisions.  But since I have dragged this on long enough and because of that you may as well wait one more day for it.

Sowwy,

CG

==

03 Jan
by: Published in Uncategorized

Team WOD:  How far can you go in a 20 min cap:

Fran
Grace or Isabel
Rowing Helen
Annie
Karen
Rounds of Cindy

==

WHAAAA…

AAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAA…

AAAAAT!!!!!!!!!!!!!!!,

CG

==

Hugo Neves, Catalina I. Lopez liked this post
02 Jan
by: Published in Uncategorized

GTG:  10 minutes to work on a weakness:

Odd:  10-12 reps of:  Toes to Bar (no kip) or Bounding Box Jumps

Even:  7-8 reps of:  Handstand Push Ups or Push Ups

WOD 1:  EMOTM for 20 minutes:

Odd: 5 Power Clean and Push Press (all at the same load)
Even:  8 Burpees

WOD 2:  EMOTM for 20 minutes:

Odd: 3 Power Clean and Jerk (increasing weights every two rounds)
Even:  10 Burpees

==

Let me explain…

GTG = Greasing the groove.  This is your opportunity to work on the things that need to be practiced.  Whether you are practicing them for some incredibly important / worldwide competition taking place in roughly 9 weeks from yesterday or just to get a little better at this whole CrossFit thing, this is your chance to improve.  EMOTM = Every minute on the minute.  This is a FANTASTIC way to expose yourself to some great technique work with plenty of intensity without having to worry about the remainder of the workout.  Today is the perfect opportunity to improve as an athlete.

Use it wisely-ish,

CG

==

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