19 Feb
by: Published in WODs

Skill: Muscle Up

Warm Up: 5 rounds of:

8 Ring Dip negatives (as slow as possible)
8 Ring Dip positives (as fast as possible)

Do 8 Ring Dips with the way down is as slow as possible and the way up is as fast as possible

WOD L1:  20 min AMRAP of:

4 MU transtitions with Dip
4 Deadhang Pull Ups
8 Push Ups
8 Kettlebell Swings (24/16)

WOD L2:  Nate:  20 min AMRAP of:

2 Muscle Ups
4 Handstand Push Ups
8 Kettlebell Swings (32/24)


From the Arlington Cemetery Website:

The Durham man had wanted to join the elite Navy SEALs since high school, where he was a star soccer player.  Hardy enlisted in the U.S. Navy on Nov. 4, 1997, and graduated from boot camp in January 1998, according to Lieutenant David Luckett, a Department of Defense spokesman.  Hardy had been awarded the Bronze Star and two Navy and Marine Corps Achievement Medals and had campaign medals from Afghanistan, Iraq, Kosovo and the global war on terror.  He was one of two sailors assigned to East Coast-based SEAL teams in Virginia Beach, Virginia, killed on Monday; the other was Chief Petty Officer Michael E. Koch, 29, of State College, Pennsylvania.  Murphy Kasiewicz, 32, spoke with Hardy’s father after hearing the news of his death.  “The first thing Steve does is tell me tell me what happens, then he was trying to make me feel better. Then he told me that Josh has got his little brother back,” Kasiewicz said, referring to Nathan’s older brother, who died of cancer in 1993.  “It is definitely rough for them; they have been through a lot losing one son. I can’t imagine losing another,” Kasiewicz said.  Hardy is survived by a brother, Ben, of Middlebury, Vermont; his mother, Donna, an administrative assistant at the University of New Hampshire; and father Steve, a professor of kinesiology at the school.  “He had that kind of personality that people gravitate to,” said Mike Marenga, whose children grew up alongside the Hardys. “He loved what he did, that was obvious.”  Officials from the University of New Hampshire said their hearts go out to the entire Hardy family.  “We know it was Nate’s dream to become a U.S. Navy SEAL when he graduated from high school, and he pursued that dream and excelled at it,” UNH President Mark Huddleston said in a written statement. “His death has stunned all who knew him, and all who know his parents, who both are so much a part of the UNH community.”

RIP hero,



19 Feb
by: Published in Apres Crossfit

What Happens When You Think Outside The Box


Hey Athletes,

Friday night at 7pm, on 209 Columbus Ave, one of the Competitor WODs will be…..


30 KBS 32/24kg
30 Wall Balls 20/14#
30 C2B Pull-ups
Row 1k
20 KBS 32/24kg
20 Wall Balls 20/14#
20 C2B Pull-ups

The social will go from 7pm to 9pm and we will leave at 9 11pm to Brahmin.  We encourage everyone to come.

Today’s blog will be about being happy with who you are…..

Jay-Z: Jay-Z (actual name Shawn Corey Carter) was born and raised in Brooklyn’s rough and drug-infested Marcy Projects. He and his mother didn’t have much money, and at a young age, Shawn resorted to dealing drugs and even gun violence to scrounge up cash. Rap soon became his escape from the rough lifestyle of the streets of Brooklyn, and made his first waves of success in ’96 when his friends founded Roc-A-Fella records. That year, Jay-Z released his first album, which made it to number 23 on the Billboard charts. Just two years later, he released his second album, Hard Knock Life, was nominated for his first Grammy, and things were looking pretty good for Mr. Carter. To date, Jay-Z has won 10 Grammy Awards, has released more number one albums than any solo recording artist in history, is married to the beautiful and successful Beyoncé, and recently signed a $150 million contract with Live Nation.

Jim Carrey: Today Carrey is one of Hollywood’s top-paid comedians, but growing up, it doesn’t seem like he had too much to laugh about. He grew up in a camper van with his family in Canada, working 8-hour days at a tire factory to help make ends meet. When he was sixteen, he dropped out of high school, moved to L.A., and began shadowing Rodney Dangerfield (a successful comedian) at the Comedy Store in hopes of hitting it big. Well, he didn’t exactly hit it big immediately, but over time, Dangerfield grew fond of the little comic, and Carrey became his opening act. He made fast friends with other comedians through the club, including the Wayans brothers, who later gave him his first big role in their show In Living Color.

Of course you could argue that Jim Carrey was lucky—he was lucky to have met Dangerfield; he was lucky to hit it off with the Wayans—but it was his hard work and persistence that took him to L.A. in the first place, and to where he is today.

Lady Gaga: Stefani Germanotta was born and raised in New York City, where she learned a love of music at a very early age. She went to private schools on the Upper West Side as a child and teenager, but despite that, she has said that she did not come from a wealthy background; that her parents worked long hours for all that they had. Stefani must have inherited some of this drive to succeed, because by her sophomore year at NYU, she dropped out to pursue her career in music. Today, she has won five Grammys, two Guinness World Records, and has sold about 15 million albums worldwide, and aside from the honor from Forbes, was voted 2010’s top artist, and was included in Time Magazine’s “2010 Time 100” List.

Shia LaBoeuf: 

Born in LA to an artist/ballerina mom, and a Vietnam vet father who never held a steady job, this breakout movie star of 2008 has made a lasting impression on Hollywood, and retired his parents along the way to fame.

How’d he do it? At the age of 10, he realized he could make good money as an actor. So he found an agent in the yellow pages, called her up, and pretended to be his own manager, speaking about himself in the third person. He must’ve been charming, because she took him on as a client—and later charmed Steven Spielberg as well, who cast him in the blockbustersDisturbia, Transformers, and Indiana Jones and the Kingdom of the Crystal Skull.

  What’s the point of telling you all this? Because I want everyone to be happy with who you are.  Be happy as a hippo (Shout out Sunshine for the video.  It’s all about being Happy).


Bern K. Prince








18 Feb
by: Published in WODs

Skill: Handstands

Warm up: Practice Free Standing Handstand

WOD L1: 5 min AMRAP of:

5 Hang Power Clean (95/65)
5 Push Ups

Rest 3 minutes

3 min AMRAP of:

3 Power Clean (95/65)
3 Push Ups

Rest 2 minutes

1 min AMRAP of: Power Clean (95/65)
1 min AMRAP of: Push Ups

WOD L2: 5 min AMRAP of:

4 Power Clean (185/125)
4 Handstand Push Ups

Rest 3 minutes

3 min AMRAP of:

2 Power Clean (185/125)
2 Handstand Push Ups

Rest 2 minutes

1 min AMRAP of: Power Clean (185/125)
1 min AMRAP of: Handstand Push Ups


Let’s talk about the tiny number of reps for a second…

If today’s L1 workout included twice the Push Ups at every turn, it would take five rounds (which will be very easy to do) to amass fifty Push Ups (which would be hard to do).  From there you would still have a large amount of Push Ups remaining in the form of two additional AMRAPs, which will likely lead to either relying on your knees/breakdancing or looking at the floor as you accumulate more and more rest.  As far as the L2 workout goes, the Power Cleans will likely be done at a faster rate than their HSPU counterpart.  If it had been 8 HSPU for every 4 Power Cleans, much of your AMRAPs (which are very short in duration) would have been spent looking at a wall while waiting to reload that next rep.  Whichever workout you do should be taxing not only in the movements being performed, but also because of the speed of the transitions between them.

The perfect way to wrap this up should go right here,





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