Bad Combination

Bad Combination

Don’t forget to tell your friends and family about tomorrows open WOD at 9 am. We love seeing new faces in the gym. Be sure to introduce yourself to new athletes. We all remember how intimidating it can be to walk into a Crossfit gym.

Deadlifts 225/135
Overhead Squats 95/65



We are on the cusp of a brand new school year, which means that pre-schoolers up to graduate students are heading toward the classroom. Thus it seems like an appropriate time to revisit CrossFit as a thinking person’s endeavor, not just a workout race. Class is now in session.

A Rhetorical Question

In the CrossFit One World blog, Freddy Camacho poses an important question to all of us: “Why do it right if I can do it wrong?” Hmm…He is talking about CrossFitters who are overly concerned with beating the clock or going at a workout as Rx’d… but allow their technique to suffer terribly as a result. If you are serious about your training, this does not make sense!

In CrossFit, we sometimes forget about refining our technique. Need to do 30 clean and jerks for time? Just bend over and pick up the bar! 50 burpess in a row? No problem. Just flop on the floor and get up as fast as you can! Get done as fast as possible and who cares about technique. DUMB DUMB DUMB!! A workout is not a contest. You don’t win a prize for doing the workout the fastest. A workout is part of your training. It’s practice time. Why would anyone want to practice doing something wrong??? You ever wonder why some gym beasts suck at competitions? They practice moving badly for the sake of moving quickly. They follow the mentality of “Why do it right if I can do it wrong?”

Slow down to go faster? It doesn’t make sense to most people. You need to get out of your head that being the fastest isn’t the goal. Watch CrossFit Games champions Rich Froning or Annie Thorisdottir do thrusters and pull-ups during the workout “Fran.” Their movement is beautiful for almost the entire workout, AND it is fast. Why? Because in their training they practice good movement. Capacity, and ultimately the speed, came second after the efficiency. The best in any athletic endeavor don’t train at being sloppy. They never think, “Why do it right when I can do it wrong?” Every single training session they are thinking about moving well.

Take your time during a workout to think about what you are doing. I’m not saying you need to come to a grinding halt and everything needs to be perfect. Just think about the little things that make a movement better, especially if you know you have a tendancy to not do those little things. How is your set up? Are your feet where they should be? Am I keeping a tight back? The list of things to think about is huge, but there will come a time when you will move faster without having to think so much. You just need to practice to get there. This is training.


Thrusters 65/45 lbs/Box Jumps


Tuesday and Wednesday’s WOD’s

Tuesday and Wednesday’s WOD’s

Don’t forget to sign up for the Paleo challenge. And a reminder our next challenge is coming up soon. Details to follow. Ask Kat is you have any questions.

Our olympic lifting class starts this Wednesday at 7 pm and will continue every Wed. Please pass the message around.  We will continue to offer the class free of charge as long as attendance is consistent.

Tuesdays WOD:
15 Min AMRAP
5 dead hang pull-ups
10 walking pass through lunges 53/35 lbs
15 goblet squats 53/35 lbs

I am sorry, but a pic was not taken of the board. We are working on doing a better job getting the board pics to you and getting our blog back on track.

Wed. WOD
3 rounds
20 hang cleans 95/65
15 pullups
10 ring dips
400 meter run
This was the first WOD in a while with a longer run incorporated into the WOD. Remember to try and run 1-2 times a week on your own. Do interval work. Long slow running does nothing for you. We all know how to run slow, work on running fast.

Updated Pic:


Curtis P’s and Scaling

Curtis P’s and Scaling

Great work on an intense and sometimes complicated movement.

We talk about scaling your WODS as much as we can.  Just remember to find the best time on the board from others who have done the WOD that day and scale so you finish witihn 10% of that time.  Scaling not only includes reducing the weight, but reducing the number of reps, the number of rounds or the movement as a whole. IF you are finishing 3-4 minutes after the last person in a 15 minute WOD, you NEED to scale.

Here is a great article on scaling:

5 rounds
5 Curtis P’s 95/65
200 meter run

Modem is FRIED

Im trying to play catch up….just bear with me and i will get back to posting ASAP.  We are having Sat. class Rain or Shine!!! Bring friends and family ALL welcome!!!