WOD: 12.20.13

“There is only one sensible thing to do with this empty existence and that is to fill it…And in my opinion, until I change it, life is best filled by learning as much as you can about as much as you can, taking pride in what you’re doing, having compassion, sharing ideas, running, being enthusiastic.  And then there’s love, and travel, and wine, and sex, and art, and kids, and giving, and mountain-climbing, but you know all that stuff already.  It’s an incredibly exciting thing this one, meaningless life of yours.”
~Tim Minchin 
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Skill: Get-up Sit-up, Jeff Martone



150 Wall Ball Shots
For time
Men: 20-pounds to 10′ target
Women: 14-pounds to 9′ target


WOD Demo with CrossFit Adrenaline

WOD: 12.19.13

The BRAVE do not
but the CAUTIOUS




“Hold On...for Dear Life”

Complete as many rounds as possible in 20 minutes of:

30 second Handstand hold

30 second Squat hold

30 second L-sit hold

30 second Chin over bar hold
As many rounds as possible


WOD Demo with Laurie Galassi



For time:

  • 30 Clean and Jerks (155/105-pounds)



WOD: 12.18.13

“…the fog is rising.”
~Emily Dickinson



“Buckin' Furpee Tabatas”

Tababta Intervals of:
Box Jump Burpees
Belushi Burpees (on jump turn 180 degrees)
Burpee Jacks (plank jack to jumping jack)
Balboa Burpees (burpee-pull-up-knees-to-elbows)
Inverted Burpee (Starting supine, kip to standing, kick-up to handstand)
For total reps
Tabata intervals (20 seconds work/10 seconds rest x 8 rounds) for each exercise, with no rest between exercises.



“5K Row”

Row 5K
For time


WOD: 12.17.13

“On particularly rough days when I’m sure I can’t possibly endure, I like to remind myself that my track record for getting through bad days so far

whore in a drawer



20-minute AMRAP of:

  • 4 Strict Pull-ups

  • 6 Push-ups

  • 8 Box Jumps (24/20-inches)

  • 10 V-Ups



20-minute AMRAP of:

  • 2 Muscle-ups

  • 4 Strict Handstand Push-ups

  • 6 Strict Weighted  Toes to Bar (8/6-pound med ball)

  • 8 Pistols (alternating legs)


WOD: 12.16.13

“The greatest glory in living lies not in never falling, but in rising every time we fall.”
~Nelson Mandela



“The Incredible Hulk”

15-minute AMRAP of:
5 Deadlifts
5 Hang Power Cleans
5 Front Squats
5 Push Press
5 Back Squats
For total rounds plus reps
Recommended Weight:
GPP (115/75-pounds)
Competitor’s (135/95-pounds)



WOD: 12.15.13

“L’esperienza de questa dolce vita.  (The experience of this sweet life.)”
~Dante Alighieri

Fall KB Class



With a single Kettlebell:
21 Turkish get-ups, Right arm
50 Swings
21 Overhead squats, Left arm
50 Swings
21 Overhead squats, Right arm
50 Swings
21 Turkish get-ups, Left arm
For time.
Los Angeles County Fire Fighter Specialist Arnaldo “Arnie” Quinones, 34, was killed in the line of duty on Sunday, August 30, 2009 during the Station Fire. His emergency response vehicle went over the side of the road and fell 800 feet into a steep canyon during fire suppression activities protecting Camp 16 outside the City of Palmdale, CA.

He is survived by his wife Lori and daughter Sophia Grace, born three weeks after his death.

A fund for Arnie’s family has been established by the Los Angeles County Fire Department.


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

WOD: 12.14.13

“We are all alone, born alone, die alone, and-in spite of True Romance magazines-we shall someday look back on our lives and see that, in spite of our company, we were alone the whole way. I do not say lonely-at least not all the time-but essentially, and finally, alone. This is what makes your self-respect so important, and I don’t see how you can respect yourself if you must look in the hearts and minds of others for your happiness.”
~Hunter S. Thompson





5 Pull-ups
10 Push-ups
15 Squats
Each minute on the minute for 30 minutes

Getting the Push-up Right w/ Carl Paoli


Five rounds for time of:

  • 10 Kettlebell Clean and Jerks, (1.5/1-pood each)

  • 3 Muscle-ups


“Efficiency Tips: Muscle-ups” with Chris Spealler

WOD: 12.13.13

 “It is not the strongest of the species that survives, nor the most intelligent that survives.  It is the one that is the most adaptable to change.”
~Charles Darwin

photo 4


5 Rounds:
12 Push Press (135/95-pounds)
20 Box Jumps (24/20-inches)
For time:


Coaching the Push Press with Miranda Oldroyd

It’s Shopping Time!!!! 40% Off Your Entire Reebok Purchase

Attention All CrossFit Invasion Family and Friends,

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All you need to do is print out this coupon or keep it on your phone and shop anytime from now until closing on Monday.

Any Questions please do not hesitate to let me know,


Reebok Outlet December 13 Coupon

Reebok Outlet December 13 Coupon

WOD: 12.12.13

“In rowing as in life, there are competitors and there are racers. The competitor works hard and rows to his limit. The racer does not think of limits, only the race.”
– Jim Dietz, Rowing Coach, USCGA 
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5,000m Relay Row

With a partner, Row 5,000m alternating Rowers every 500m.


Cool Rowing Transition


The Rowing Sprint Start (Journal Preview)


Watch a video for this workout“Peak Power Test”

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.


C2 Rower: Wattage Drills

WOD: 12.11.13

Don’t spend the rest of your life wondering if you can do it.

Start Now!

photo (18)


7-Rounds with one-minute at each station of:

  • Row (for calories)

  • Kettlebell Swings (2/1.5-pood)

  • Pull-ups


Basic Kettlebell Swing, Part I, Jefff Martone


Basic Kettlebell Swing, Part II, Jeff Martone

WOD: 12.10.13

Every day you may make progress. Every step may be fruitful. Yet there will stretch out before you an ever-lengthening, ever-ascending, ever-improving path. You know you will never get to the end of the journey. But this, so far from discouraging, only adds to the joy and glory of the climb.
– Sir Winston Churchill
photo 2

Gymnastics Warm-up:

5-minute AMRAP for quality of:

  • 20 Lunges (alternating legs)

  • 10 V-Ups

  • 5 Handstand Push-ups


21-15-9 Reps for time of:

  • Squat Cleans (135/95-pounds)

  • Knees to Elbows


 “The Clean” with Miranda Oldroyd and Zach Forrest