08 Jan
by: Published in Uncategorized


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



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,




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)



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,




06 Jan
by: Published in Uncategorized

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

Hang Power Clean

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,





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