29 October 2015

Here we go. A little gut check today!!

Happy Birthday Dane “Speedy Gonzales” Dekerlagand!!

I’m not sure how young he is turning but the WOD may give you a hint.

Bite down.
Work through this one with all your might.

Back to work.


Metcon (Time)
In honor of Dane Dekerlagand

For time:

29 Calories on the rower
29 Double unders
29 Handstand Pushups
29 Sumo Deadlift High Pulls 95/65
29 Box Jumps 24/20
29 Pull-ups
29 Push Press 95/65
29 Ab mat situps
29 Burpees
29 Deadlifts 95/65
29 Air Squats

***Scale pull-ups to jumping pull-ups
***Double unders to tuck jumps



28 October 2015

The Rx designation in CrossFit is a pretty big deal. Making it to that level at least in the majority of the workouts should be one of your primary goals. This is accomplished one movement at a time.

Your trainers are experts in scaling and modifying movements. These scales and modifications are not intended as permanent alternates to Rx movement. They are intended and specifically selected for there ability to progress you to Rx movements. You should not have the mindset that you just have to do ring rows instead of pull-ups because you can’t do pull-ups. You are supposed to be doing ring rows SO THAT you can do pull-ups.

At CFBB/CFSL our goal is to make Rx athletes because this is where the full impact of the CrossFit program lives. When we have gotten you to that level, you have achieved something pretty amazing.

There is something you can and must Rx in every workout however.

You must Rx your effort.

Rx’d effort will not look the same for everyone on the whiteboard but it feels the same for everyone who does it. Rx’d effort is 100%.

When you start Rxing your efforts, you’ll be amazed how quickly you start Rxing your WoD’s.


Back Squat (5-4-3-2-1)

Metcon (Time)
5 Rounds for time
25 Plate Overhead Lunges 45/25
25 Pushups


27 October 2015


15 GHD situps
30 second nose to wall handstand hold

5 minutes of Double under practice.

Just five minutes, any longer you will get frustrated.

If you have double unders….try triple unders. Yes, thats a thing.

Metcon (AMRAP – Reps)
12 minute AMRAP

42 Double unders
21 Burpees
12 Chest to bar

**Score is total Reps
**Each round is 75 reps
**Scale Double unders to Sherm hops



26 October 2015
All personal growth is preceded by self acceptance. Step 1 of any worthwhile program is coming to grips with where you currently are. It doesn’t matter where that is, just that you know where it is.
You can start this process right now, very simply. In CF we have 3 modal domains.
1. Gymnastics
-bodyweight exercises (pushups, pull-ups, TTB, muscle-ups, box jumps, burpees)
2. Weightlifting
-external object exercises (all the barbell, med ball, dumbbell, kettle bell exercises)
3. Monostructural
-cardio/engine exercises (rowing, running, double unders, swimming)
Rank these now in order of your strongest to weakest, then begin really focusing your efforts on your weaknesses.
If weightlifting is your weakness, you need to get your technique to acceptable ASAP, and then you need to stop putting the same weight on the bar every workout. Add some 2.5’s or something but make it difficulter.
If gymnastics is your weakness, use fewer bands. Step further under the ring rows, use a lower box. Challenge the movement every time it comes up again. You should not be exactly what you were doing a month ago. Also, consider if you should make efforts to reduce your body fat. 20 lbs make a drastic difference in gymnastics. But even 5 lbs can cause limitations.
If its monostructural, there are 4 main limiters. They will effect the above as well, but its mostly noticeable here.
1. Nutrition (paleo)
2. Sleep (8-9 undisturbed hours)
3. Bodyfat (get that weight vest off)
4. Mental Toughness (think like Rocky)
The correct answer to that voice in your head telling you to walk or slow down is….Not today.
15 minutes to establish a heavy clean and jerk
Clean and Jerk 135/95
Back Squat 135/95


23 October 2015
Metcon (AMRAP – Rounds and Reps)
On a 35-minute clock with a partner:
Complete as many rounds as possible in 30 minutes of:
15 pull-ups
15 ghds
(CFBB – across the lot to the grass and back in, CFSL – toward the tree to where the driveway meets the lot and back, not down the driveway)
Then, 5 minutes to find a 1-rep-max partner deadlift
For the AMRAP, have one partner work while the other rests, switching after a full round is completed. If you’re performing without a partner, rest 60 seconds between each round, and find a regular 1-rep-max deadlift.
Rx+ option to sub 5 Bar Muscle Ups or 10 Chest to Bar for the pullup portion.
Completed Sprint = 1 rep
Metcon (Weight)
This is for scoring the partner deadlift portion of the above workout.
*if you’re Julio or Kevin you gotta have a female partner