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


Best Overhead Prep Yet!


WOD: 4.17.13

“As an athlete, when you least expect it, you may find yourself standing on the threshold  of an accomplishment so monumental that it strikes fear into your soul.  You must stand ready, at any moment, to face the unknown.  You must be ready to walk boldly thru the wall of uncertainty.”
~John Bingham
Your Excuse is Invalid

Watch a video for this workout“Overhead Squat 2-2-2-2-2”

5 Rounds.
Score 2-rep max.
For weight
Movement Standards:
1. If hips do not break parallel, it is not a rep.
2. If the elbows do not remain locked out for the entire rep, it is not a rep.

CrossFit Overhead Squatting Safely

CrossFit OHS Elements


WOD: 4.16.13

“You can throw in the towel or use it to wipe the sweat off.”

“Rowed Kill”

Row four 500m Time Trials
Rest 3-minutes between each row.
For time
You must keep each time trial within 5-seconds of your first.

Quick Rowing Tips with Jason Khalipa


WOD: 4.15.13

There is so much time and so little to do; strike that, reverse it.
~Willy Wonka

Watch a video for this workout“DT”

Five rounds of:
12 Deadlift, (155/105-pounds)
9 Hang Power Clean, (155/105-pounds)
6 Push Jerk, (155/105-pounds)
For time
In honor of USAF SSgt Timothy P. Davis, 28, who was killed on Feburary, 20 2009 supporting operations in OEF when his vehicle was struck by an IED.

Timothy is survived by his wife Megan and one-year old son T.J.

Push Jerk Benefits

 Push Jerk Elements


WOD: 4.14.13


“Running with Cindy”

20 minute AMRAP of:
Run 400m
Three Rounds of:
5 Pull-ups
10 Push-ups
15 Squats
As many rounds as possible in 20 minutes



CrossFit or Seizure?