22 Jun
by: Published in Uncategorized

Pre WOD: 20 mins to complete:

A1) 5-5-5-5-5 Shoulder Press

(try to add weight from last time even if only for one set)

WOD: 4 rounds for time of:

4 Deadlifts (315/225)
3 Handstand Push Ups
2 Power Cleans (225/135)
1 Muscle Up

10 minute time limit


Skydiving Chapter 1:  Broken legs and other assorted injuries:…

Normally I use this blog as a platform to spread news, knowledge of current world events, and give life advice on what matters most.  This week, however, we are going to talk about a recent skydiving trip that was recently taken last weekend, which was very recently.  If you have ever been curious about willingly jumping out of an airplane, read on.  If not, feel free to skip the blog this whole week read on as well.

After signing an enormous waiver, we are verbally confronted with the reality of the horrible horribleness that can happen to you during skydiving.  The instructor was thorough and very matter-of-fact with his spiel, but nonetheless, you had this very edgy feeling about what you signed up for.  After that, you get to watch this video, which also details all of the terrible terribleness that can go wrong during your jump.  Following your double dose of downers, you get to sit back and relax while the winds die down to make sure it’s safe to jump.  Now you sit, wait, and you mull over the facts presented to you.  There is a lot of uneasy going back and forth at this time.

Once the winds were consistently calm enough, you are given your harness and presented with the person who will be strapped to you during the joyride.  The harness is put on, which does not make for a good look, but at least you are getting closer to your jump!  You get a clear description of what things are going to be like, the Do’s and Dont’s of tandem skydiving, and for one last time you are presented with that fact that things may go terribly, horribly wrong.

Chapter 2 on Thursday,



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21 Jun
by: Published in Uncategorized

Pre WOD: 30 mins to complete:

A) 5-5-5-5-5 Overhead Squats

B) 5 sets of: 30 seconds on / 30 seconds off:

Double KB Overhead Walk AHAP

WOD: For time:

500M Row
400M Run
30 Pull Ups
20 Burpees
10 Handstand Push Ups


Sneak preview of the week to come:

Today:  classic Overhead Squat work.  Can’t be mad.
Tuesday:  Shoulder Press action and an King Kong Jr. WOD.
Wednesday:  I almost finished it in under 30 minutes…how long will it take you?
Thursday:  Perhaps the most well known workout in CrossFit (think shmrusters and shmull ups).
Friday:  I cannot believe how many people were incapacitated by a little bit of jumping.  That workout is today.

Good times straight ahead,



20 Jun
by: Published in Uncategorized

Team WOD: For time:

1 Cal Row
1 Shoulder to Overhead (95/65)
1 Burpee
1 Russian Kettlebell Swings (24/16)
2 Cal Row
2 Shoulder to Overhead (95/65)
2 Burpees
2 Russian Kettlebell Swings (24/16)

Continue this pattern until you reach 15 reps of each exercise


1 + 2 + 3…

+ 4 + 5 + 6 + 7 + 8 + 9 + 10 + 11 + 12 + 13 + 14 + 15 = who knows.  I’m not a mathematician…I can’t math good!

It’s 120,



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