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


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