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!






Eric Costa liked this post
09 Jan
by: Published in Apres Crossfit, WODs

Hey Athletes and Visionaries,

On Friday January 10th, 2014 at 209 Columbus Ave at 7pm one of the competition WODS will be…


“Odins Raven”
For Time

50 Handstand Push Ups
40 Pistols
30 Toes to Bar
20 Hang Power Cleans
10 Muscle Ups

Rx: Hang Power Clean 185/125

-Bern K. Prince


“In life you have to the work in advance.” Tom Brady


Eric Costa liked this post
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
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