WOD: 5.13.13

“I was taught that the way of progress is neither swift nor easy.”
~Marie Curie


Watch a video for this workout“Michael”

Run 800 meters
50 Back Extensions
50 Sit-ups
3 rounds for time
In honor of Navy Lieutenant Michael McGreevy, 30, of Portville, NY, who was killed in Afghanistan June 28 2005.


3 rounds for time of:

Run 800m

7 Bar Muscle-ups

10 Hang Squat Snatches (115/75)


WOD: 5.12.13

“Many things have fallen only to rise higher.”




1000 meter Row
Rest 4 minutes
“Tabata” Thrusters


Quick tips for the Thruster Crossfit with Jason Khalipa


WOD: 5.11.13

Whoever undertakes to set himself up as a judge of Truth and Knowledge is shipwrecked by the laughter of the Gods.
~Albert Einstein


Wear High Socks or Pants for the Rope Climb!

For time:

100 ft Walking Lunge
50 Push-ups
50 Double-unders
25 Knees to Elbows
5 Rope Climb, 15 ft
50 Box Jump, (24/20 inch box)
25 Overhead Squats, (65/45-pounds)
25 L-pull-ups
50 Sit-ups


Rope Climb Progression Pt.1



Rope Climb Progression Pt.2



WOD: 5.10.13


Watch a video for this workout“The Squat Series”

Overhead Squat
Front Squat
Back Squat
For max Weight


WOD Demo with Rich Froning Jr.


WOD: 5.9.13

But pain seems to me an insufficient reason not to embrace life.  Being dead is quite painless.  Pain, like time, is going to come on regardless.  Question is, what glorious moments can you win from life in addition to the pain.
~Lois McMaster Bujold

Watch a video for this workout“Angie”

100 Pull-ups
100 Push-ups
100 Sit-ups
100 Squats
For time

 WOD Demo with Telluride CrossFit


WOD: 5.8.13

You must realize, that fear is not real.
It is a product of thoughts you create.
Do not misunderstand me, danger is very
real, but fear is a choice.




75 Power Snatches, (75/55-pounds)
For time
In honor of Randy Simmons, 51, a 27 year LAPD veteran and SWAT team member who was killed February 6 in the line of duty. Our thoughts and prayers go out to Officer Simmons’ wife and two children.




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

WOD: 5.7.13

 “If you want to be your best, spend a lot of time exploring what is more than enough. Push yourself until the bar is lying immobile across your chest. Push yourself right off the edge of your capacity.”
~Brad Alan Lewis



“2K Row”

Row 2000m
For time

CrossFit Rowing Tips With Shane Farmer

WOD Demo with CrossFit 908



WOD: 5.6.13

“My whole career, my swing has always been the most important thing to me.  Even when I’m taking a shower, I work on my swing.”
~David Ortiz
imagesToday will be a special day led by KettleBell Maestro and Assistant to the Traveling Secretary Horacio Montes.  The class will be structured as a workshop, aimed at setting a solid foundation on the root of all kettlebell movement: The Swing. In the long run, this will allow us to develop the necessary consistency in the mechanics of the movement through regular practice, setting us on the proper path to introduce all kinds of fun, tricky variations of the swing, eventually setting the stage for the Clean, the Snatch, kettlebell complexes, cycles, double kettlebell work, etc. There’s plenty of fun to be had with “The Mighty Iron Bell” and the possibilities are endless…as long as you own the root of it all: The Swing.

It don’t mean a thing if it ain’t got that Swing!” – Count Basie



3 Rounds for time of:

Run 400m

21 Kettlebell Swings

12 V-Ups


Kettlebell Basics – Two Arm Kettlebell Swing


WOD: 5.5.13

“An American Monkey after getting drunk on Brandy would never touch it again, and thus is much wiser than most men.”
~Charles Darwin

Three rounds for time of:

Walking lunge, 100 ft
50 Squats
25 Deadlifts (225/150/95/65)


Quick tips on the dead lift with Jason Khalipa


 External Rotation in the Deadlift


WOD: 5.4.13

Ignorance more frequently begets confidence than does knowledge: it is those who know little, not those who know much, who so positively assert that this or that problem will never be solved by science.
~Charles Darwin

Pistol Week: Day 5

Pistol Progression Pt.4


GPP: 1 Round of Hamilton




Three rounds of:
Row 1000 meters
50 Push-ups
Run 1000 meters
50 Pull-ups
For time
U.S. Army Specialist Adam Hamilton, 22, of Kent, OH, assigned to the 4th Squadron, 4th Cavalry Regiment, 1st Brigade Combat Team, 1st Infantry Division, based in Fort Riley, KS, died on May, 28, 2011 in Haji Ruf, Afghanistan, of wounds suffered when enemy forces attacked his unit with an improvised explosive device.

He is survived by his father Scott Hamilton, step-mother Connie Hamilton, mother Nancy Krestan, brothers Brandon Hamilton and Nick Krestan, and sisters Shawney and Taya Hamilton.





WOD: 5.3.13

The road to success is always under construction.
~Jim Miller

Pistol Week: Day 4

Pistol Progression Pt.3

Skill Development Day:


GPP: The Kipping Pull-up

 A Kipping Pull-Up Instructional

Competitor’s: The Butterfly Pull-up

The Again Faster Mic’d Instructor – Butterfly Pull-ups


Two rounds for time of:

Run 800 meters
Rest 2 minutes


WOD: 5.2.13

We Americans live in a nation where the medical-care system is second to none in the world, unless you count maybe 25 or 30 little countries like Scotland that we could vaporize in seconds if we felt like it.
~Dave Henry

Pistol Week: Day 4

Pistol Progression Pt.2

 Details at GymnasticsWOD

Double Unders Explained



50/40/30/20/10 rep rounds, for time


500m Row

150 Double-Unders

50 Burpees