WOD: 4.13.13

“When a man says he cannot, he has made a suggestion to himself.  He has weakened his power of accomplishing that which otherwise would have been accomplished.”
~Muhammad Ali

“Tabata Fight Gone Bad”

Wall Ball (20/14 pound ball), for reps
Sumo Deadlift High-pull (75/55 pounds), for reps
Box Jump (20″), for reps
Push Press (75/55 pounds), for reps
Row, for calories
For total points (count reps + calories)
Tabata intervals (20 seconds work/10 seconds rest x 8 rounds) for each exercise, with no rest between exercises.

Tabata Fight Gone Bad Demo


WOD: 4.12.13

“Keeping your body healthy is an expression of gratitude to the whole cosmos-
the trees, the clouds, everything.”
~Thich Nhat Hanh

The Cripplers

30 Rep Back Squat


100 Air Squats


Run 1 mile or Row 1000m


WOD: 4.11.13

“If I have the belief that I can do it, I shall surely acquire the capacity to do it even if I may not have it at the beginning.”
~Mohandas Gandhi



Skill Day:


 “The Turkish Get-Up Series: The Steps” with Jeff Martone

GPP: The Push-Up

Push Up Progression Pt.1

Push Up Progression Pt.2

Advanced: Ring Push-up

The Position: Part 4—The Ring Push-up



30 Push-ups

10 Turkish Get-ups (35/25-pounds)

20 Push-ups

10 Turkish Get-ups (35/25-pounds)

10 Push-ups

10 Turkish Get-ups (35/25-pounds)


WOD: 4.10.13

“Always bear in mind that your own resolution to succeed is more important than any one thing.”
~Abraham Lincoln



Run 400 meters
30 Box Jumps, (24/20-inches)
30 Wall Ball Shots, (20/14-pounds)
5 rounds for time

“Kelly” WOD Demo



Run 800 meters
30 Kettlebell Swings, (2/1.5-pood)
30 Pull-ups
5 rounds for time


“Eva” WOD Demo with CrossFit Santa Cruz


WOD: 4.9.13

“A man who dares to waste on hour of time has not yet discovered the value of life.”
~Charles Darwin

“Six Minute Abs”

Perform each exercise for one minute:
1. V-Ups
2. Tuck-ups
3. Reverse Crunches
4. Leg Raises
5. In and Outs
6. Crunches

For total reps


Watch a video for this workout“Deadlift 1RM”

For Max Weight


Max Kipping or Butterfly Pull-ups
For reps




Perform 30 Muscle-ups
Complete in as short a time as possible.
specify bar/rings

WOD: 4.8.13

“Everybody you fight is not your enemy and everybody that helps you is not you friend.”
~Mike Tyson

Watch a video for this workout“Nancy”

400m Run
15 Overhead Squats, (95/65-pounds)
5 rounds for time

Overhead squat/snatch prep

WOD Demo with Reebok CrossFit Velocity


WOD: 4.7.13

“The Obstacle is the Path.”


Watch a video for this workout“Filthy Fifty”

50 Box Jumps (24″/20″)
50 Jumping Pull-ups
50 Kettlebell Swings (35/26-pounds)
50 Walking Lunges
50 Knees to Elbows
50 Push Press (45/35-pounds)
50 Back Extensions
50 Wall Ball Shots (20/14-pounds)
50 Burpees
50 Double-unders
For time


“The Not So Filthy, but Equally Dirty Thirty”

30 Box Jumps (24″/20″)
30 Jumping Pull-ups
30 Kettlebell Swings (35/25-pounds)
30 Walking Lunges
30 Reverse Crunches
30 Push press (45/35-pounds)
30 Back Extensions
30 Wall Ball Shots (20/14-pounds)
30 Burpees
90 Single Unders
For Time


Filthy Fifty Demo

Paradiso CrossFit – Jumping Pullups

CrossFit – Walking Lunge Demo


WOD: 4.6.13

“Everybody gets so much information all day long that they lose their common sense.”
~Gertrude Stein



30 Calorie Row

30 Wall Ball Shots (20/14-pounds)

30 Sumo-Deadlift High Pulls (75/55-pounds)

30 Box Jumps (24″/20″)

30 Push Presses (75/55-pounds)

30 Push-ups

30 Air Squats

Run 800m



Why I want to give Fran a hug.

~By Beth Hein-Seder

Maybe I’m just avoiding paperwork here, or nervous about the thought of some sort of Super-Fran showing up as 13.5, but Sam Briggs and Julie Foucher got me thinking about how CrossFit affects me, and what is it that makes people love the pain, embrace the suck, and show up early again the next day. I guess it’s obvious. We’re all looking for a way to escape the herd. You know, stop being sheep for just a few minutes and find out what we’re really made of. Sometimes it’s an outlet for anger, or stress. Sometimes we train for ego or glory or to fulfill some sort of junior high fantasy of being the popular jock. Sometimes it’s just to look good naked. It just occurred to me while skimming Julie’s blog post that the real reason I crossfit has nothing to do with that, and really only happens every once in a while.

Sure, I show up for all of those reasons I listed above at one time or another. (What’s weird is I say ‘I show up’, like it’s still just a work out, but meanwhile I just took the biggest risk of my life by opening my own box…but that’s another story.) Anyway, like I was saying…I crossfit for all of those reasons depending on the day, but that’s not the real magic. Most days, that scary tone that comes after “3..2..1” erases how tired I feel, or what I have to do tomorrow, or whatever is on the surface. Not that big of a deal, that happens to everyone, right? You get in the “zone” and you can’t hear that voice in your head anymore, you have no idea that your favorite song just came on, or that you have medusa hair, or that you shoes don’t match your shorts.

But that’s not what i’m talking about. It goes deeper. I can be in the zone and all of a sudden it starts to get more difficult and that little voice in my head comes back in and starts telling me things like “this is too much,” “shit, you forgot to call the school today,” or “you need to be better at this, pick it up, you’re too slow!” Then… “Shut up! you got this, you can get through it, in 5 minutes it will all be over….one more round after this one…” Most WOD’s go like that, and I finish, and conquer, and in my own head I’m beating my chest and being lifted above the crowd, and all that happy horse-shit. Still, that’s not what I love about crossfit. It’s even deeper than that.

For me, its the rare day when the positive voice can’t win; when I don’t believe the positive voice and ‘only 6 more rounds after this’ is not going to cut it. I’m smart. I know 6 more rounds is going to destroy me. Hell, 2 more will destroy me. Then about round 4 or 5 I spiral into everything that is wrong with my life “why did he do that to me?,” “how am I going to pay for my house?,” “I should probably be spending more time with my son….”  – ya know, the bigger stuff. It’s a complete stripping away of the facade we all show, exposing our shady little secrets and fears. We’re literally talking about a series of movements that I can voluntarily stop doing at any time that strip away all of the crap I am carrying around in the background.

So there I am. Round 5. I’m face to face with all of my personal fears and insecurities. All of the crap I stuff down under my wool and lug around with me every day. Here are my two choices: Finish the WOD, slowly back away from the ledge and go back into denial and stick it all back where it belongs, OR….every once in a while….if I’m lucky, I go off the ledge. I break through all that bullshit, drop the luggage and the wool, and finish round 6 like a fucking champion (picture Rudy sacking the quarterback, Roy Hobbs’ home run, or Mary Lou Retten landing that damn flip on one leg). It’s like superman ripping off his shirt. It’s a glimpse of the universe and how I want to live my life every day. It’s freedom, truth, peace. The veil is lifted and I can clearly see how fortunate I am, and how my luggage is keeping me from greatness.

Other people are there for the same thing, and we all want it so bad that we’ll even cheer for others to have it when we can’t. There’s no ego, or greed, because it’s a place where those things don’t exist, and to see another go there is like going there ourselves, so we’ll scream our damn heads off to help lift them to it. That’s why I come back. That’s why I work 15 hour days to have my own box. Not only because I know one day soon it will happen to me again, but because if my life’s work is to provide that opportunity to other people, then that’s the least sheepish thing I could ever do.

Or maybe I should just get my paperwork done. What do you think?


WOD: 4.5.13

“It is better to live for one day as a tiger than to live for a thousand years as a sheep.”
~Tibetan Proverb

Ode To Fran

Watch a video for this workout“Fran”

Thrusters (95/65-pounds)
21-15-9 reps, for time

The Story of Fran by Greg Glassman


WOD: 4.4.13

“I never seek to defeat the man I am fighting, I seek to defeat his confidence.  A mind troubled by doubt cannot focus on the course to victory.  Two men are equals-true equals-only when they both have equal confidence.”
~Arthur Golden




Peak Power Test and 2K Row

If there were one Rowing WOD that could show you how far you’ve come in the forging of Elite Fitness, this would be it.  The Peak Power Test will give you a sense of the raw power you can put into one stroke.  The 2k test has been referred to as the “Fran” of rowing due to the burning lungs and legs it leaves you with.  The 2k row is like nothing else in sport.  It requires both power and endurance.  Do you have what it takes to push through the pain?

For the Peak Power Test set the monitor for 20 seconds of work and 2 minutes of rest.  Start by paddling a couple of strokes to get the fan moving and then go for max watts.  It may help to video the test or have a partner watch to tell you the highest watts you pulled in just one stroke.  During the 2 minutes of rest paddle lightly or roll out.  Take 3 or 4 tries to find your max wattage starting with the damper set low and increasing the drag each successive try.  At some point you’ll find a drag that you like and gives you the most power.  Your score for the Peak Power Test is the Max Watts pulled in just one stroke.

“2K Row”

Row 2000m
For time

How to Get Better at Rowing and Improve Your WOD’s

Rowing: Pure Pulling Power


WOD: 4.3.13



10 Push Press, (115/75-pounds)
10 KB Swings, (1.5/1-pood)
10 Box jumps, (24/20 inch box)
Max Rounds in 20 Min
Army Staff Sgt. Jack M. Martin III, 26, of Bethany, OK, assigned to the 3rd Battalion, 1st Special Forces Group, Fort Lewis, WA, died September 29th, 2009, in Jolo Island, Philippines, from the detonation of an improvised explosive device.

Martin is survived by his wife Ashley Martin, his parents Jack and Cheryl Martin, and siblings Abe, Mandi, Amber and Abi.

CrossFit Push Press

Kettlebell Rx by Jeff Martone: Rusian Swing