WOD: 5.1.13

It is a truth universally acknowledged that as soon as one part of you life starts looking up, another falls to pieces.
~Helen Fileding

Pistol Week: Day 3

Pistol Progression Pt.1

Details at GymnasticsWOD

Watch a video for this workout“The Shoulder Press Series”

Shoulder Press 1-1-1-1-1 reps
Push Press 3-3-3-3-3 reps
Push Jerk 5-5-5-5-5 reps
For Max Weight

WOD Demo with Jessica Fitzgibbons


WOD: 4.30.13

Recommend virtue to your children it alone, not money, can make them happy.    I speak from experience.
~Ludwig van Beethoven

Pistol Week: Day 2

Rolling Pistol Progression Pt.2


“The Clean” with Miranda Oldroyd

Watch a video for this workout“Squat Clean 1RM”

Squat Clean
5-3-2-1-1-1-1 reps
For weight


5 Rounds.  For time:

15 Med Ball Cleans (20/14-pounds)

15 Wall Ball  (20/14-pounds)



Watch a video for this workout“Elizabeth”

Squat Clean (135/95-pounds)
Ring Dips
21-15-9 reps, for time

WOD: 4.29.13

The scale can only give you a numerical reflection of your relationship with gravity.

That’s It!

It cannot measure beauty, talent, purpose, possibility, strength or love.



Pistol Week: Day 1

Rolling Pistol Progression Pt.1

Details at GymnasticsWOD


“Push-up Virtuosity”

Perform 100 Push-ups scaled to the highest level of your ability. (Push-ups may be done on the knees or with a box, but once a standard is established do not deviate from it.) Each time that you stop or break form Run 200 meters)
For Virtuosity and Time
Virtuosity is defined in gymnastics as “performing the common uncommonly well.” But more importantly, more to my point,…it is always the mark of true mastery (and of genius and beauty).
There is a compelling tendency among novices developing any skill or art, whether learning to play the violin, write poetry, or compete in gymnastics, to quickly move past the fundamentals and on to more elaborate, more sophisticated movements, skills, or techniques. This compulsion is the novice’s curse—the rush to originality and risk.
The novice’s curse is manifested as excessive adornment, silly creativity, weak fundamentals and, ultimately, a marked lack of virtuosity and delayed mastery. If you’ve ever had the opportunity to be taught by the very best in any field you’ve likely been surprised at how simple, how fundamental, how basic the instruction was. The novice’s curse afflicts learner and teacher alike. Physical training is no different.
~Greg Glassman



Watch a video for this workout“CrossFit Total II”

Squat Clean 1RM
Bench Press 1RM
OH Squat 1RM
For total weight

Truth About Paleo Diet


I apologize for the foul language, but he makes some F@#%*$!g good points.  Eat healthy, Eat natural!


WOD: 4.28.13

Doubt is the vestibule through which all must pass before they can enter into the temple of wisdom.
~Charles Caleb Colton

“US Marines Sit-up Test”

The aim of this test is to perform as many sit-ups as you can in two minutes. The starting position is lying on your back with your knees bent and feet flat on the floor. The arms are folded across and the chest, and must maintain no gap between the forearms and the chest at all times. A second person is permitted to hold the lower legs or ankles. On the command ‘go,’ start the crunch by raising your upper body forward until the elbows or forearms touch the thighs, and then lower the torso until the shoulder blades touch the ground. This is one complete sit up.
Max reps
No bouncing or arching of the lower back is allowed, and the buttocks must remain in constant contact with the floor throughout the test. Resting during the exercise is permitted in either the up or the down position.

“The Deadlift Set-Up” with Kelly Starrett


Watch a video for this workout“Deadlift 5-5-5-5-5”

5 Rounds.
Score 5-rep max.
No time component.
Max Weight

WOD Demo with Andrew Bueno


WOD: 4.27.13

We must avoid the temptation of “food as a source of cheap, nutrient-devoid entertainment” and instead make conscious, deliberate and wise choices about what it is we mindfully incorporate into our living matrix.
~Nora T. Gedgaudas, Primal Body Primal Mind


21-15-9 Reps of:

Thrusters (65/45-pounds)

Ring Rows


“Scaling the Pull-Up With Ring Rows” by Julie Barnes Maurer



21-15-9 Reps of:

Kettlebell Thruster (35/25-pounds)

Horizontal Ring Rows


Ring Row Progression


Endurance: Run 800m for time


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