Uncategorized Blog
18 Dec
by: Published in Uncategorized

Pre WOD: 20 mins to complete:

3 x 20 reps alternating between 10 Front Squats and 10 Thrusters as heavy as possible

Rest as needed between sets

WOD: 3 rounds for time of:

21/15 Cal Row
15 Shoulder to Overhead (at Pre WOD weight)
9 Burpee Pull Ups

==

The end of the world as we know it…

By “the end”, I of course mean that this will no longer be happening because it is over.  By “of the world”, I of course mean our Friday Pre WOD activities that everyone has come to love so.  By “as we know it”, I mean as far as you know because I know otherwise.

Mwahahahaha,

CG

==

17 Dec
by: Published in Uncategorized

WOD 1: For time:

500M Row
40 Air Squats
30 Sit Ups
20 Push Ups
10 Pull Ups

Rest 1 minute

40 Air Squats
30 Sit Ups
20 Push Ups
10 Pull Ups

Rest 1 minute

30 Sit Ups
20 Push Ups
10 Pull Ups

Rest 1 minute

20 Push Ups
10 Pull Ups

Rest 1 minute

10 Pull Ups

WOD 2: For time:

1000M Row
40 Kettlebell Squats (48/32)
30 Toes to Bar
20 4” Deficit Handstand Push Ups
10 Muscle Ups

==

Let’s see if you can spot the differences…

WOD 1 was created before my phone call to the Sprint Customer Service.  WOD 2 was written immediately afterwards.  I wonder if you guys can spot the subtle differences between the two workouts?!  One of them is based on an old CrossFit benchmark test and another is based on my phone experiences just a little while ago.  I think the fine differences may be lost to some, but some of you will get it.

Get it Sprint style,

CG

==

16 Dec
by: Published in Uncategorized

Pre WOD: 20 mins to find:

1RM Clean and Jerk (any style)

WOD 1:  3 rounds for time of:

5 x 1 Power Clean 1 Hang Power Clean 1 Shoulder to Overhead 1 Front Squat (70% of your Pre WOD)
30 Double Unders

WOD 2:  3 rounds for time of:

5 x 1 Power Clean 1 Hang Power Clean 1 Shoulder to Overhead 1 Front Squat (70% of your Pre WOD)
50 Double Unders

The complex is to be done unbroken

50 Additional Double Unders if you do not go unbroken and the Power Clean has to be a touch and go rep.

==

I am mad…

And I have two good reasons for it!  Reason numero one is that sooner or later that little girl is going to have a heavier Deadlift than I.  Number dos is that you just read this whole workout and did not realize how much work you will have to suffer through fun you will have.  The complex shouldn’t be light for anyone who is pushing the Pre WOD and it should be extra punishing delightful for those who select to do it unbroken.  Even if you like Double Unders, there are three rounds of that complex that you must go through to slay the dragon and save the princess finish the workout.

Really glad I made those edits,

CG

==

Rhiannon Young liked this post
15 Dec
by: Published in Uncategorized

Chanukah WOD:  2 rounds for time of:

15 Chin Ups
15 Hang Power Clean (95/65)
30 Air Squats
10 Hang Power Clean (145/95)
60 Double Unders
15 Kettlebell Swings (24/16)
30 Air Squats
5 Hang Power Clean (195/125)

==

Chanukah or Hanukkah?…

Ask Google and you get one answer.  Listen to the classic “Chanukah Song” from Mr. Sandler and you get another answer.  I figured that buy now this would have been figured out!  The festival of lights has been around long enough for this to have been answered!  If you have an answer please e-mail it to me, but either way, have fun in the holiday and in the workout.  This is another easy one!

Enjoy your latkes and have a great day,

CG

==

14 Dec
by: Published in Uncategorized

WOD: 1 min AMRAP of:

1 Kettlebell Swing (24/16)
1 Burpee
Box Jump (20/20)
1 Wall Ball (20/14)

Rest 1 minute

2 minute AMRAP of:

2 Kettlebell Swings (24/16)
2 Burpees
2 Box Jumps (24/20)
2 Wall Balls (20/14)

Rest 1 minute

Continue this pattern until you reach:

6 min AMRAP of:

6 Kettlebell Swings (24/16)
6 Burpees
6 Box Jumps (24/20)
6 Wall Balls (20/14)

==

What a stud…

Congratulations again to Bob!  We will be hearing from our Paleo Team Challenge winners sooner or later and about their experiences.  For now (in case you haven’t already seen it) I present to you the gym Schedule for the upcoming week and through the Holiday season:

Monday December 22 = BOX 2 ONLY = 6:30 / 7:30 / 8:30 / 11 / 12 / 1 / 5 / 6 / 7
Tuesday December 23 = BOX 2 ONLY = 6:30 / 7:30 / 8:30 / 11 / 12 / 1 / 5 / 6 / 7
Wednesday December 24 = BOX 2 ONLY = 6:30 / 7:30 / 8:30 / 11 / 12 / 1
Thursday December 25 = Closed
Friday December 26 = BOX 1 ONLY = 6:30 / 7:30 / 8:30 / 11 / 12 / 1 / 5 / 6 / 7
Saturday December 27 = Regular schedule
Sunday December 28 = BOX 2 ONLY = Regular schedule
Monday December 29 = BOX 2 ONLY = 6:30 / 7:30 / 8:30 / 11 / 12 / 1 / 5 / 6 / 7
Tuesday December 30 = BOX 2 ONLY = 6:30 / 7:30 / 8:30 / 11 / 12 / 1 / 5 / 6 / 7
Wednesday December 31 = BOX 2 ONLY = 6:30 / 7:30 / 8:30 / 11 / 12 / 1
Thursday January 1 = Closed
Friday January 2 = Back to our regular schedule!!!

I know that is a handful, but please be attentive so that we can all keep crushing WODs through the season!

Typing all of that has wiped me ou…

CG

==

 

Princess Swanson liked this post
13 Dec
by: Published in Uncategorized

Team WOD 1: End of the world (team style):

120 Weighted Buddy Sit Ups (30/20)
20 Overhead Lunges split anyhow (85/55) every thirty reps

then

100 Overhead Lunges (85/55)
14 Weighted Buddy Sit Ups (30/20) every time you both drop the bar once

Team WOD 2: End of the world (team style):

90 Toes to Bar
20 Overhead Lunges split anyhow each every time you both come off the bar (115/75)

then

100 Overhead Lunges
15 Toes to Bar split anyhow every time you both drop the bar once

==

Remember when this was a thing?…

A whole movie came out (and was terrible) with the idea that the world was going to end on 2012 (lazy Mayans!).   With that said, enjoy this team workout designed after the workout that was created after that occasion.  It should be just the right amount of awful…kinda like the movie!

CG

==

Please also start noting the Holiday schedule for the gym!!!  It is written on the boards at Box 1 and Box 2!

12 Dec
by: Published in Uncategorized

Team WOD 1:  For completed rounds:

5 mins to complete:

100 Burpees

4 mins to complete:

100 Hang Power Cleans (115/75)

3 mins to complete:

100 Russian Kettlebell Swings (24/16)

2 min to complete:

100 Shoulder to Overhead (75/55)

Two minutes rest between challenges

Team WOD 2: For completed rounds:

5 mins to complete:

125 Burpees

4 mins to complete:

100 Hang Power Cleans (115/75)

3 mins to complete:

125 Russian Kettlebell Swings (24/16)

2 min to complete:

100 Shoulder to Overhead (75/55)

Two minutes rest between challenges

==

Once again…

This workout has been optimized to see if it can be finished.  We have done a few versions of it and it’s definitely on the borderline of doable and impossible.  Pick your partners carefully and get ready to set some barbells on fire with your speed.  Also please let e-mail me to let me know how it all turned out.  I want to have this workout on point for everyone!  In the mean time, hooray for the sun and for winter!!!

I am working on it,

CG

==

11 Dec
by: Published in Uncategorized

Pre WOD: 20 mins to complete:

3 x 20 reps alternating between 5 Front Squats and 5 Thrusters as heavy as possible

Rest 1:00 between sets

WOD 1: 3 rounds for time of:

21 Russian Kettlebell Swings (24/16)
15 Push Ups
9 Box Jumps (24/20)
3 Thrusters at 140% of you Pre WOD weight

WOD 2: 3 rounds for time of:

21 Russian Kettlebell Swings (32/24)
15 Push Ups
9 Box Jumps (30/24)
3 Thrusters at 140% of you Pre WOD weight

==

Happy Friday everyone!!!…

With only a few days until gift-wrapping-destruction begins, how is your shopping going?  Remember that it’s the thought that counts after you buy/make/write/sing/build/eat/double unders/schedule that thing.  In other news, after 5 days of sequential gloomy gloominess, the sun (this star in the sky in case you forgot) should be coming out to play!!!  With that said, there are only 9 more days until the days start getting longer!!!

That one minute is going to be awesome,

CG

==

10 Dec
by: Published in Uncategorized

Pre WOD:

L-Sit Pull Ups AND L-Sit Chin Ups
False Grip Ring Roll Outs
Wall Facing Wall Runs to the outer thigh

or

Facing away from the wall Wall Runs to the shoulder

WOD 1: 30 on / 30 off for 10 minutes:

5 Pull Ups or Ring Rows
4 Burpees
12 Double Unders

Rest 3 minutes

30 seconds on / 30 seconds off for 10 minutes:

7 Push Ups
7 Sit Ups
10 Double Unders

This workout is for completed rounds so if you are not done by 30 seconds, the round doesn’t count.

WOD 2: 30 on / 30 off for 10 minutes:

2 Muscle Ups
6 Burpees
12 Double Unders

Rest 3 minutes

30 seconds on / 30 seconds off for 10 minutes:

5 Handstand Push Ups
5 Toes to Bar
10 Double Unders

This workout is for completed rounds so if you are not done by 30 seconds, the round doesn’t count.

==

While I have your attention…

I just wanted to announce my idea for the next Paleo Challenge.  As far as the details of when, for how long, and whether or not it will be done as teams has yet to be finalized.  But one thing that is certain is that this Paleo Challenge will also act as a fundraiser.  For every cheat as defined per our last competition (but we may have some possible changes), you will have to make a small donation on your behalf.  The charity has already been selected and the donations will also coincide with our big gala event that is taking place late February/early March, which is also be a fundraiser!  I am thinking something like 5 dollars per cheat, so if you enjoy yourself some water 4 times during the challenge, you donate 20 dollars.  Email me with any thoughts, questions, or concerns!

The water thing was an lol btw,

CG

==

09 Dec
by: Published in Uncategorized

WOD 1: In the style of the 12 days of Christmas: For time:

1 Thruster
2 Front Rack Lunges
3 Front Squats
4 Strict Press
5 Back Squats
6 Back Rack Lunges
7 Push Press
8 Kettlebell Swings
9 Goblet Squats
10 Push Jerk
11 Hang Power Clean
12 Deadlift

All loads are at 85/55
Kettlebell exercises happen at 20/12

WOD 2: In the style of the 12 days of Christmas: For time:

1 Back Thruster
2 Back Rack Lunges
3 Back Squats
4 Strict Press
5 Front Squats
6 Front Rack Lunge
7 Push Press
8 Overhead Squat
9 Overhead Squat Lunge
10 Push Jerk
11 Hang Power Clean
12 Deadlift

All loads are at (85/55)

Last done December 22nd, 2013

==

Take a look at that workout…

What you see is that it’s going to be easy because everything is at 85/55.  What I see are the memories of not a single person finishing except for some dropping who had more muscles on his body then the hulk.  This workout is a beast and it has been optimized for minimum transitions in second WOD.  The first WOD doesn’t include any Overhead Squats or Lunges, but it certainly is balanced out with a nice visit from Kettlebell fairy.  Eat your paleo wheaties and bring a post WOD napkin because this yearly gem is going to get messy!

Chanukah workout comes next week,

CG

==

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