WOD: 5.23.15

“We do not err because truth is difficult to see.  It is visible at a glance.  We err because this is more comfortable.”
~Alexander  Solzhenitsyn
 Where kids go for exercise and where adults go for exercise

Skill: CrossFit Rope Climbing Technique



20-min AMRAP:
15 ft Rope Climb, 1 ascent
Run 400 meters
Max rep Handstand Push-ups
For Max rep Handstand push-ups
Officer David S. Moore, 29, of the Indianapolis Metropolitan Police Department, died on January 26, 2011 from gunshot wounds suffered on January 23, 2011 when he stopped a stolen vehicle and the driver opened fire at him.

He is survived by his mother Jo Ann, father Spencer, and sister Carol Bongfeldt.



10 Rope Climbs, (15-feet)
20 Back Squats, (225/155-pounds)
30 Handstand Push-ups
40 Calorie Row
For Time:
U.S. Army Sergeant Dale G. Brehm, 23, of Turlock, CA, assigned to the 2nd Battalion, 75th Ranger Regiment, based in Fort Lewis, WA, died on March 18, 2006, when he came under small arms fire from enemy forces during combat operations in Ar Ramadi, Iraq.

He is survived by his wife Raini, father William, stepmother Linda, and mother Laura Williams.

WOD: 5.22.13

“Do what’s right.  Do it right.  Do it right now.”
~Malcolm Forbes


100 Air Squats
20 Push Ups
75 Air Squats
15 Push Ups
50 Air Squats
10 Push Ups
25 Air Squats
5 Push Ups


Getting the push up right w/ Carl Paoli


For time:

75 Handstand Push-ups

*At the beginning of each minute perform 20 Double-unders.



WOD: 5.21.13

“We come and go just like ripples in a stream.”
~John V. Politis
If the squat is the most important movement that you will ever learn, than the deadlift is the most important lift.  It is the technique that you must use whenever you lift any object off of the ground and return it to the Earth’s surface!  Why is it so important?  Have you ever picked something up from floor?  Then you have performed a deadlift.  The question is did you do it correctly.  The human spine is an incredibly strong biomechanical structure capable of supporting incredible loads when proper spinal alignment is maintained.However, once proper lumbar curve is lost, the spine loses all of it’s structural integrity.  Since 85% of Americans suffer from debilitating back pain at least once in their lifetime, it is important that everyone learn to deadlift correctly, even your grandmother.The deadlift is a total body exercise.  Even your arms, which don’t move, are under incredible isometric load.  All of the muscles of the core are engaged to support the spine, the spinal erectors, abdominals, internal and external obliques and the internal core stabilizers.  The movement itself is primarily hip extension produced by the posterior chain: spinal erectors, glutes and hamstrings.      The muscles of the posterior chain, when used properly, can generate more force than any other combination of muscle groups.  There is a reason that our eyes are naturally drawn to the glutes of a prospective mate.  It is the largest and most powerful muscle in the human body and tells us a lot about our fitness, regarding both muscular development and body composition.

Watch a video for this workout“Deadlift 1RM”

For Max Weight

Followed By

Box Jumps (24″/20″)

8 Intervals (40:20)


“The Deadlift Set-Up” with Kelly Starrett

Quick tips on the dead lift with Jason Khalipa


WOD: 5.20.13




1000 meter Row
50 Thrusters, (45/35-pounds)
30 Pull-ups
For time

2013 CrossFit Games Regionals: Individual Event 1

Mikko Salo’s 5:21 Jackie



WOD: 5.19.13

I’m shorter than you.  I don’t have rowing in my family, in my blood.
I have less of an advantage, less of an opportunity.
I’m going to have to work twice as hard as you to get the same results.
But I’m going to work twice as hard.  
I’m going to work three times as hard and get better results than you.
Every hour that you run, I’ll be doing three.
Every 6k, 2, 10k, I’ll be doing more.
Challenge me.
May the best athlete win.




Damper Setting and Drag Factor


Partners WOD: 20-minute AMRAP

Partner 1 Rows for 2-minutes

Partner 2 Performs Cindy

Row each interval at a target stroke rate of 28.  Row the first interval at a damper setting of 10, the second interval at 8, the third interval at 6, the fourth interval at 4 and the fifth interval at 2.  After the workout, use the memory setting on the performance monitor to see which damper setting gave you the best average speed.

*Your score is the total reps of Cindy combined




Performance is your Reality.

“When a nation goes down, or a society perishes, one condition may always be found; they forgot where they came from.  They lost sight of what had brought them along.”
~Carl Sandburg

Hitler loses members to CrossFit




WOD: 5.18.13

 The path of the righteous man is beset on all sides by the inequities of the selfish and the tyranny of evil men. Blessed is he who, in the name of charity and good will, shepherds the weak through the valley of darkness, for he is truly his brother’s keeper and the finder of lost children. And I will strike down upon thee with great vengeance and furious anger those who attempt to poison and destroy my brothers. And you will know my name is the Lord when I lay my vengeance upon thee.
~ Ezekiel 25:17


Five rounds:
30 Kettlebell Swings (2/1.5-pood)
30 Burpees
30 Sit-ups
For time:
Marine Staff Sgt Daniel Hansen died February 14th in Farah Providence, Afghanistan when an IED he was working on detonated.

Daniel is survived by his mother Sheryll, his father Delbert, his younger sister Katie, and his twin brother Matthew (also a Marine).

Basic Kettlebell Swing, Part I, Jeff Martone

Basic Kettlebell Swing, Part II, Jeff Martone


WOD: 5.17.13






Watch a video for this workout“CrossFit Games Open 13.2”

Complete as many rounds and reps as possible in 10 minutes of:
5 Shoulder to overhead, (115/75-pounds)
10 Deadlifts, (115/75-pounds)
15 Box jumps, (24″/20″ box)
As many rounds as possible
This workout begins from a standing position and with the barbell on the ground, loaded to the appropriate weight. For the Shoulder to overhead to count, the barbell will move from the shoulders to the overhead position with the knees, hips and shoulders extended in one line. After the 5 reps, they will use the same barbell to perform the Deadlift. After 10 Deadlifts they will move to the box. The athlete will start with two feet on the ground and come to a standing position with knees and hips locked out on top of the box. Two-foot jumps, one-foot jumps and step-ups are all permitted.

Open Workout 13.2 – Movement Standards with Julie Foucher


What’s Your Excuse?

Amazing at Nearly 90


WOD: 5.16.13

“You simply must stop taking advice from other people.”
~Melissa TImberman
 tumblr_mcf17xb7MG1r5bm0to1_500 copy


Run 800 meters
15 Hang squat snatch
Run 800 meters
15 Squat snatch from mid-thigh
Run 800 meters
15 Squat snatch


Coaching the Three Snatch Positions


WOD: 5.15.13

Dolendi modus, timendi non item.
(To suffering there is a limit; to fearing, none.)
~Sir Francis Bacon

“Tabata This”

Tabata Squats
Tabata Rows
Tabata Pull-ups
Tabata Sit-ups
Tabata Push-ups
Tabata intervals (20 seconds work/10 seconds rest x 8 rounds) for each exercise, with one minute break between exercises.
Scoring: Each exercise is scored by the weakest number of reps (calories on the rower) in each of the eight intervals. The score is the total of the scores from the five stations.
The Tabata “lowest set” scoring has to do with the initial application of the 20:10 work/rest application. It was introduced by Dr. Tabata to assist his bicycle athletes with an increase in VO2 max, and increase work capacity. The idea was not to 100% tax the athletes quickly, but rather to keep them at a high level of work over the entire set of 20:10 work/rest cycles. He would find out what the max wattage the athletes could hold, then would have them do the Tabata workout sessions from start to finish at 85% of their max wattage.

Tabata isn’t about “dash and crash,” It’s about going consistently hard throughout the entire workout. If your first set gets you 25 reps, and your last set gets you only 3, you’re missing the boat on this particular type of exercise. Try holding back a bit in the start, so you can finish at or near the same number of reps, or if you’re a glutten, push yourself harder to not fall off pace!

We don’t always score this way, but when we do it’s because we want you to work hard and not dog it for a single round. If you do have a bad round though it’s okay, we forgive you, but still give it your all. You’re only cheating yourself if you don’t!

Tabata This with Brian Curley WOD Demo


WOD: 5.14.13

[What is the definition of guts?]

Grace under pressure.

~Ernest Hemingway


Watch a video for this workout“Grace”

Clean & Jerk (135/95-pounds)
30 reps for time
Use 95 pounds, 65 pounds or broomstick as needed and post time and load to comments.

“Burgeners Do Grace”

Coaching the Clean and Jerk with Natalie Burgener