WOD: 2.21.14

“A knight in shining armor is a man who has never had his metal truly tested.”




For time:

  • 100 Wall Balls

  • 50 Double-Unders

  • 30 Chin-ups

  • 30 Ring Dips


*perform the Chin-ups and Dips in any order




For Time:

  • 150 Wall Balls (20/14-pounds)

  • 90 Double-Unders

  • 30 Muscle-ups

CF Open 13.3 Strategy and Prep | Feat. Kelly Starrett | MobilityWOD

WOD: 2.20.14

 A bird sitting on a tree is never afraid of the branch breaking

because her trust is not in the brach, but in her own wings.

Believe in yourself.



Gymnastics WOD:



50 Wall Balls followed immediately by:

4-Rounds of:

  • 400m Run

  • 30 Kettlebell Swings (53/35-pounds)

  • 15 Pull-ups





  • 2 Strict Ring Muscle Ups

  • 4 Strict Handstand Push Ups with Wall

  • 6 Butterfly Pull-Ups

  • 8 Pistols on each leg



WOD: 2.19.14

“A wise man once said nothing.”




21-15-9 reps for time of:

  • Deadlift (185/125-lbs)

  • Box Jumps (24”/20”)

  • V-ups



“2011 CrossFit Games Regional Workout 3”

21-15-9 reps for time of:
Deadlift (315/205lbs)
Box jump (30”/24”)
For Time


“The Deadlift Set-Up” with Kelly Starrett

WOD: 2.18.14

“As a joke, Arthur Conan Doyle once sent five letters to five friends that read, “We are discovered, flee immediately,”, to see what they would do.  One of them disappeared and Conan Doyle never saw him again.”

photo 2 copy


WOD: ‘Row Your Tabata’

Tabata Intervals (20:10×8) of:


  • Row (for calories)

  • Strict Pull-ups (for reps)

  • Row (for calories)

  • Push-ups (for reps)

  • Row (for calories)

  • Sit-ups (for reps)

  • Row (for calories)

  • Squats (for reps)

*for total calories plus reps

**rest 30 seconds between exercises

WOD: 2.17.14

 Our deepest fear is not that we are inadequate. Our deepest fear is that we are powerful beyond measure. It is our light, not our darkness that most frightens us. We ask ourselves, Who am I to be brilliant, gorgeous, talented, and fabulous? Actually, who are you not to be? You are a child of God. Your playing small does not serve the world. There is nothing enlightened about shrinking so that other people will not feel insecure around you. We are all meant to shine, as children do. We were born to make manifest the glory of God that is within us. It is not just in some of us; it is in everyone and as we let our own light shine, we unconsciously give others permission to do the same. As we are liberated from our own fear, our presence automatically liberates others.

~Marianne Williamson

Our Deepest Fear

Thoracic Extension | Feat. Kelly Starrett





Power Snatch
For Weight


Hang Power Snatch with Hobart and Malleolo WOD



Max Kipping or Butterfly Pull-ups
For reps

“Efficiency Tips Pull-ups” with Chris Spealler


“500m Row”

Row 500 meters
For time:

WOD: 2.16.14

 “Before you marry a person you should first have them use a computer with slow internet to see who they really are.”

~Will Ferrell



Skill: Rope Climb-Wear High Socks!!!

CrossFit Rope Climbing Technique



  • 15′ Rope climb, max reps in 3 minutes


  • 2-minutes of Rowing (for calories)

  • 2-minutes of Box Jumps (24″/20″, for reps)

  • 2-minutes of Rowing (for calories)

  • 2-minutes of Knees to Elbows (for reps)

  • 2-minutes of Rowing (for calories)

  • 2-minutes of Wall Ball (20/14-pounds, for reps)

*for total reps plus calories


The Again Faster Mic’d Instructor – Kipping Knees-to-Elbow



WOD: 2.15.14

“If the path before you is clear, you’re probably on someone else’s.”

~Joseph Campbell





20 Thrusters (95/65-pounds)
20 Sumo Deadlift High Pulls (95/65-pounds)
20 Push Jerks (95/65-pounds)
20 Overhead Squats (95/65-pounds)
20 Front Squats (95/65-pounds)
*perform 4 burpees every minute on the minute, including to start the workout.
For Time



Proceed through the sequence below completing as many reps as possible in 20 minutes of:


  • 30 Snatches, (75/45-pounds)

  • 30 Snatches, (135/75-pounds)

  • 30 Snatches, (165/100-pounds)

  • (210/120-pound) Snatch, as many reps as possible

Paleo Breakfast Muffin





  1. Grease Muffin Tin with olive oil
  2. Wrap two slices of turkey bacon around inside of muffin tin. (If you use regular bacon do NOT grease pan)
  3. Crack one egg inside.
  4. Bake at 350 for about 15-20 min
  5. Let cool and then Pop “muffins” out





WOD: 2.14.14

“Happy Valentine’s Day! And if this is news to you, my guess is you’re probably alone. Valentine’s Day is often times a, well, it’s a manufactured day that really doesn’t mean anything.”
-Jon Stewart





“The Annual St. Valentine’s Day Massacre”

Seven Rounds (one for each murdered mobster) of:
19 Front Squats (45/25 pound plate)
29 Lunges (alternating leg)
19 Overhead Squats (45/25 pound plate)
14 Burpees (jump onto plate)
29 Push-ups
19 Push Press (45/25 pound plate)
29 Tuck-ups
Complete in as short a time as possible.
The Saint Valentine’s Day massacre is the name given to the 1929 murder of 7 mob associates as part of a prohibition era conflict between two powerful criminal gangs in Chicago: the South Side Italian gang led by Al Capone and the North Side Irish gang led by Bugs Moran.


We will be open for 3,4, and 5PM classes.

We will then be closed the rest of the evening to watch the Women’s Curling Event.


9:30AM and 10:30AM Classes are Closed Due to Weather

The Importance of a Nice Rack

The Importance of a Good Rack

Because the rack position is the key to the front squat!  So why do I care about the Front Squat?  Well, it is the most functional of all the squatting movements since humans evolved to walk upright and carry objects with their arms in front of their bodies!  Therefore, when you find yourself squatting in everyday life (like you always do when you bend down to lift any object off of the Earth’s surface), you will probably notice that the object is almost always in your arms; occasionally on your back; and pretty much never balanced over your head (I hope).

So clearly the front squat deserves it’s relevance among the squatting triad, which brings us to the rack position.  The rack position is the bar resting firmly on the shoulders, fingertips gently in contact with the bar, and upper arms parallel to the ground.  It is the only safe and secure way to hold a barbell in front of the body.


It is obvious the top picture is the correct one.   If you find that your wrists are in excruciating pain after doing cleans or front squats, then your rack position probably looks like the bottom photo.  Not a nice rack. :-(

Since all of this seems challenging and painful, most people might ask themself, “Why the hell would I want to do this?”.  Fortunately, because you are CrossFitters, I don’t have to answer that question.  Instead, let’s get right to the benefits and what it says about our skeletal anatomy overall.   As you are probably aware, postural distortions are epidemic in our society. They are exacerbated by endless hours in front of computer screens (like now GODDAMIT!  SIT UP STRAIGHT!)


The hallmark of this disturbance is a weakness of the muscles that support the thoracic spine.  You are probably more concerned with your lumbar spine, which is reasonable.  However, thoracic spine stability contributes to lumbar spine stability in addition to supporting your neck, which might be a concern if you care about your head.


Fun Fact: These are the muscles that actually compose a sexy back!

Ideally, when lifting any object we would like to have it as close to our center of mass as possible.  While standing erect, our center of mass runs directly through our spine.   The only way we can approximate this is by placing the bar up against our throat.  In order to secure this position, the upper arms must be parallel to the ground with the elbows pointed directly ahead so that the torso can remain as upright as possible.  The primary requirement is having the flexibility to get the arms into the rack position.  If you cannot get into the right position, than you have no strength in that position.  Excessive tightness of the deltoids, lats, triceps, wrists, scapula, pecs, and even hamstrings have all been implicated in poor rack positions.  After being able to achieve the position, your next challenge will be your ability to hold it.  That is your strength.  Achievement of a full rack position while performing a front squat reflects your body’s ability to stabilize your thoracic spine, cervical spine and head over a changing base of support.  Let’s see what happens when it goes wrong:

Front Squats: Good and Bad