WOD: 4.26.13

“More die in the United States of too much food than of too little.”

~John Kenneth Galbraith



Row 2K

50 Sit-ups

50 Kettlebell Swings (1.5/1-pood)

30 Pull-ups


Homework WOD

Everyday accumulate 10-minutes total in a full squat.

“Squatting to Restore Spinal Motion and to Poop” with Kelly Starrett


WOD: 4.25.13

“Your current safe boundaries were once unknown frontiers.”





Watch a video for this workout“The Chief”

3-minute AMRAP of:
3 Power Cleans (135/95)
6 Push-ups
9 Squats
Rest 1-minute
Repeat for a total of 5 cycles
As many rounds as possible
Each year in the United States Navy, a highly qualified and elite cadre of Sailors are selected and promoted to the join the ranks of Chief Petty Officer. Since 1893, “The Chiefs” have been relied upon by subordinates and superiors alike for their personal example, technical expertise and above all, their unique leadership capabilities. As the induction process for newly selected Chief Petty Officers is now underway throughout the US Navy, we thought it appropriate to inaugurate “The Chief” in honor and recognition of all past and present CPOs. Thanks to them and their families for their self-sacrifice, ability to adapt, tireless dedication to mission and devotion to country.

WOD Demo with Foundation CrossFit


Watch a video for this workout“JOHNSON”

20-minute AMRAP of:
9 Deadlifts, (245/165-pounds)
8 Muscle-ups
9 Squat clean, (155/105-pounds)
As many rounds as possible
1st Lt. Michael E. Johnson, 25, of the U.S. Marine Corps 7th Communications Battalion, 3rd Marine Headquarters Group, III Marine Expeditionary Force, headquartered in Okinawa, Japan, died September 8, 2009 while supporting combat operations in Kunar province, Afghanistan.

He is survived by his wife Durinda Johnson.



WOD: 4.24.13

“The most exhausting thing in life, I have discovered, is being insincere.  That is why so much of social life is exhausting; one is wearing a mask.”
~Anne Morrow Lindbergh


8 Rounds for time:

50m Shuttle Sprint

10 Burpees

10 Tuck-ups

100m Sprint

60-second rest



5th Place Overall Men’s RX Division!


15 Unbroken at 155-pounds

That weight is starting to look light…


WOD: 4.23.13

Courage doesn’t always roar.
Sometimes courage is the quiet voice at the end of the day saying,
“I will try again tomorrow.”
~Mary Anne Radmacher
Handstands in the gym - www.ShopCurious.com


Skill: The Handstand

Finding and Developing Your Handstand Push-Up

Handstand Push-ups, Scales, Kipps, Strict


Tabata Intervals of:

Hollow Rocks

Handstand Holds

Ring Rows

Ring Support Holds



5 Minute AMRAP of:

3 Muscle-ups

3 Strict Handstand Push-ups

7 Chest-to-Bar Pull-ups



WOD: 4.22.13

“Promise me you’ll always remember that you’re braver than you believe, stronger than you seem, and smarter than you think.”
~Christopher Robin to Winnie the Pooh


Tabata Intervals of:

Push press, (75/55)
Jumping alternating Lunge


Mobility WOD: Solving front rack problems

Cool Down:

WOD Demo Front Squat

“Front Squat”

Front Squat
1 RM
For weight
Weight on heels
Maintain lumbar curve
Chest up
Elbows high, arms parallel to ground
Butt travels back and down
Butt drops below crease in knee
Knees track parallel to feet

Bar not in contact with torso
Chest comes forward
Elbows drop
Not pushing knees out



WOD: 4.21.13

“The third-rate mind is only happy when it is thinking with the majority.  The second-rate mind is only happy when it is thinking with the minority.  The first-rate mind is only happy when it is thinking.”
~Alan Alexander Milne


Row 500m

12 Deadlifts

21 Box Jumps (24″/20″)

Run 400m

10 Pull-ups

20 Push-ups

30 Sit-ups

40 Squats

Run 400m

21 Kettlebell Swings (1.5/1-pood)

12 Pull-ups

Run 400m

30 Box Jumps (24″/20″)

30 Wall Ball (20/14-pounds)


Squat Jumps Progression


Jumping and Landing Foot Positions Progression



Paleo Challenge Starts in One Week!

“Food, one assumes, provides nourishment; but Americans eat it fully aware that small amounts of poison have been added to improve its appearance and delay its putrefaction.”~John Cage


Begins in 6 Days!

Thursday @ 8PM & Sat @ 11AM 

Paleo in a Nutshell Part 1: Food

Sign-Up Here


WOD: 4.20.13

“You better live your best and act your best and think your best today, for today is the sure preparation for tomorrow and all the other tomorrows that follow.”
~Harriet Martineau

Partner WOD:

10-min Rowing for calories (alternate partners every minute)

4-min Partner Med Ball Throw Over Bar for reps

4-min Partner Med Ball Sit-up and Throw

4-min Kettlebell Swing (alternating partners)

2-min Burpees

“The Quick Release Method” with Shane Farmer




WOD: 4.19.13

My candle burns at both ends
It will not last the night
But ah, my foes, and of my friends-
It gives a lovely light.
~Edna St. Vincent Millay

For time:

10 Shoulder Press
15 Overhead Squats
20 Push Press
25 Front Squat
30 Push Jerk
35 Back Squats

Recommended Weight (115/75-pounds)

Shoulder Press, Push Press, Push Jerk by Jason Khalipa


“1K Row”

Row 1000m
For time

WOD: 4.18.13

“It’s only when the tide goes out that you learn who’s been swimming naked.”
~Warren Buffet



20 Minute AMRAP of:
5 Handstand Push-Ups*
10 Toes through Rings**
15 Medicine Ball Cleans, (20/14-pound)
As many rounds as possible
*substitute pike push-ups or push-ups
**substitute ring rows
Narcotics Detective and Special Assignment Unit Operator Carlos Ledesma, 34, of the Chandler Police Department, Chandler, AZ, was shot and killed by drug dealers on July 28, 2010, during an undercover operation in Phoenix, AZ.

He is survived by his wife Sherry and sons Luciano and Elijo.

Gymnastics Tips With Laurie Galassi: The Strict Handstand


CrossFit – Medicine Ball Cleans, Andrew Thompson