24 November 2015

Thanksgiving Week Schedule CFBB and CFSL!

Monday: Regular Hours
Tuesday: Regular Hours
Wednesday: Regular Hours
Thursday: Closed. Enjoy!
Friday: 8am WoD and 9am WoD only
Remember to get your winter gear orders in! Either sign the paper on the door (CFBB) or the white board (CFSL) and put down your sizes!

Monday’s usually determine how you feel your week will go, if you had a good workout yesterday carry the momentum over to today.

If you struggled and weren’t satisfied with your performance, leave it at that and shake it off.

Today is a new day with more opportunities so let’s get…

Back to work.




23 November 2015

Why glute bridges?

Most non-CrossFitting members of society have extremely weak posterior chains. This is jargon for pretty much all the muscles people sit on. Think hamstrings, glutes, and lower back. Much of the cause for this condition is just that, excessive sitting. Sitting leads to the weakening of the posterior chain and a shortening of the hip flexors, or the muscles that lift your legs.

One of the exercises (among many) we use to strengthen the posterior chain is the deadlift. While engagement of the lower back is unavoidable, and engaging the hamstrings is desirable, it is possible to avoid using the glutes altogether. Weak glutes can lead to lower back injury and diminished athletic performance .
While the first step to avoiding this condition is to squeeze your butt at the top of your deadlifts and squats, the glute bridge, performed correctly, will also help address this weakness.

3 Rnft
12 Weighted Bridges
15 Weighted Sit ups

For the setups use a db and have a buddy hold your feets
Metcon (6 Rounds for reps)
In front of a clock set for 12 minutes with a barbell 135/95:

1 minute of squat cleans
1 minute of push jerks
2 minutes of squat cleans
2 minutes of push jerks
3 minutes of squat cleans
3 minutes of push jerks




18 November 2015

Rowing today. For the Gymnastics, if you don’t have muscle-ups, get a max on dips, or pushups.

Why do we row in CrossFit when most of us had never even seen a rowing machine before CrossFit?

-Olympic rowers have the highest VO2 Max

-Almost a whole body exercise – very intense and time efficient

-Great vertical pulling exercise to balance pushing/pressing movements

-Posterior muscles are relatively underdeveloped/unbalanced in a lot of the general public.

These are a few. There is no “machine” that can compare with the metabolic demand we face on the rower. This means, when done properly, and with high intensity, the rower is one of the quickest way to send your fitness skyrocketing.


Muscle-ups (Max Reps)

Metcon (No Measure)


Addressing the 3 most common rower faults in CrossFit.

1) Early Back Opening

2) Early Arm Bend

3) Extreme/Awful “face-rowing”
Metcon (Time)
Row 2k

Rest 10 min
Metcon (Time)
Row 2k



17 November 2015
***Quick reminder guys if you still have some donations for the Row-A-Thon try and get those in by Friday of this week!!!
Back to Work.
“Progress is impossible without change, and those who cannot change their minds cannot change anything.”
-George Bernard Shaw
-Jordy G.
Paused Front Squat (3-3-3-3)
Pausing at the bottom of the squat for 3 seconds.
Do not fold or butt wink at the bottom, keep those elbows up and core tight.
Metcon (Time)
For time:
30 Thrusters 95/65
40 Box Jumps 24/20
50 Burpees
60 Ab mat situps
70 Double Unders



16 November 2015
We will very much miss our Braelyn as she begins her new journey with the Air Force today!!! 💪🏽🇺🇸 Thank You B!

Perhaps you have seen or heard about CrossFit’s recent, no holds barred, all out declaration of was against sugar and added sugar soft drinks and foods. Perhaps you have not. Either way you can learn more about what’s going on here http://journal.crossfit.com/
That is the link to the CrossFit Journal which is a free publication available to all CrossFitters. Anything you could ever want to know about CrossFit, fitness, wellness, nutrition, technique, programming, and philosophy is stored here.
I started my CrossFit journey by going back to the very first article written and working my way toward the present. You will be amazed at the amount of topics covered and the information made freely available to you here.
Metcon (10 Rounds for weight)
EMOM for 10
Clean Pull + Clean
I am looking for body contact. The clean should be a natural progression from the clean pull. If these movement do not feel similar, something’s wrong. If you do not feel contact with the bar (not banging) something is wrong.
Metcon (2 Rounds for reps)
AMRAP in 4 min
1 Strict Pullup, 1 Clean 135/95
2 Strict Pullups, 2 Clean 135/95
3 Strict Pullups, 3 Clean 135/95 and so on
rest 2 min
AMRAP in 4m
1 Strict HSPU, 1 Clean 135/95
2 Strict HSPU, 2 Clean 135/95
3 Strict HSPU, 3 Clean 135/95 and so on
Score reps from first WoD in first box and from second in the second box….