March 2012
33 posts
2 tags
Mar 1st
February 2012
37 posts
1 tag
9:30 is a GO!
Made it in but it wasn’t pretty. There will be a 9:30 class as usual today. 
Feb 29th
Class cancelled
Sorry for the late notice but class is cancelled for the 6:30 and 7:30 am class today. I can not get out of my driveway and I broke my drivers side windshield wiper making it very hard to see. Stay tuned for announcement about 9:30 class.
Feb 29th
2 tags
2/28/12
3RM HPC Then 21-15-9 Pull-up Box jump 24/20 SDHP 95/65
Feb 29th
1 tag
Squeaky Clean Gym!
If you have noticed the extra butter that has been spread on the gym over the past month, it’s not because Jason and Pat took a Clean Gym certification course. It’s because Kate Ryan has been cleaning for us! Kate has been doing an amazing job at scrubbing up the sweat, vacuuming up the chalk and buttering up the bathrooms. Kate owns Clean Up Your Act home cleaning service and would...
Feb 27th
6 tags
2/27/12
20 minute AMRAP: 15 Jerk 95/65 30 squat
Feb 27th
1 note
1 tag
Open Gym Today!
Last call to get involved in the 2012 CrossFit Games Open! The gym will be open from 4:00-6:00 tonight for judging burpees. You can also come in as an open gym format to get a wod in, mobilize, lift, whatever.
Feb 26th
1 tag
A few announcements...
We have a sign up sheet on the cork board for anyone interested in purchasing their own jump rope. These suckers are sweet! Ropes as Rx’d are the best ropes I have ever used. They are well worth the money. They are customized to your height and look cool too. Sign up if you want one, as soon as the sizing rope arrives from them, we will measure everyone who is ordering and place the order....
Feb 23rd
1 tag
Feb 23rd
2 tags
Feb 22nd
5 notes
11 tags
2/21/12
15 min to establish 1RM C&J then (pay attention) 5 min shoulder touch rest 2 min 8 min AMRAP 5 strict pull-ups 15 push-ups 30 jumping split lunges rest 2 min 5 min max rep C&J with 75% 1RM **This WOD is from Outlaw CrossFit. These guys claim to have this CrossFit thing figured out. SO, I figured I’d throw a couple of their WOD’s in over the past couple weeks to see...
Feb 22nd
1 tag
Excuses
Well…here you have it…we all have the best excuse of all…we can blame it all on Adam and Eve! When God asked Adam if he had eaten of the tree he was commanded not to, Adam created the world’s first excuse, “The woman whom thou gavest to be with me, she gave me of the tree, and I did eat.” (Genesis 3:12) And when God asked Eve what she had done, she gave the...
Feb 21st
7 tags
2/20/12
EMOM for 10 min 2 back squat @ 70% 1RM. Focus on speed coming up then 3 RFT: 20 snatch balance 95/65 20 burpee box jump 20 K2E
Feb 21st
10 tags
Feb 20th
2 tags
Feb 18th
1 tag
Jump Ropes
I have had quite a few requests from people about ordering some quality jump ropes for personal use. If you are interested in this, please talk to Jason or send an email. I am working on getting some better pricing from a Rx Jump Ropes, the finest rope I have personally ever used.  It’s nice to have a good rope, thats for sure. However, don’t be like the kid who thinks he need the...
Feb 17th
2 tags
Feb 17th
2 tags
Feb 16th
1 tag
Feb 15th
2 tags
Feb 15th
2 notes
1 tag
CrossFit Games Open
It’s that time of year again! The CrossFit Open starts next week and we are all excited to watch Pat as he fights for his spot as a Masters competitor at the 2012 CrossFit Games in Carson California July 13-15.  Being a part of the Open is a lot of fun. It puts perspective on where you are at in your fitness quest in comparison to the rest of the world. Last year there were over 25,000...
Feb 14th
2 tags
Feb 14th
1 tag
Discipline
There’s a great saying out there: “How you do anything is how you do everything”. Such a true statement. Yeah we have our strengths and weaknesses but even if we suck at something its the mental approach we take to handling our suck that makes the difference.  Discipline is the stuff champions of athleticism, business, and life are made of. No matter who you are, if you do not...
Feb 13th
1 tag
Feb 12th
1 note
2 tags
Feb 11th
4 tags
2/9/12
2k row then 3 rft 15 Front Squats 135/95 15 Kb Swing 24/16 15 Pull-ups
Feb 10th
1 note
1 tag
Saturday Throwdown!
There is another Throwdown at CrossFit Athlete Lab in Little Canada on Saturday. If you missed the one at SISU, they are AWESOME! It starts at 1:00, there are scaled options for anyone who wants to “compete”. Let me tell you, doing a workout in front of a crowd of strangers is a whole new experience everyone should check out! Even if you are not competing, swing by and see what is...
Feb 9th
10 tags
Feb 9th
9 tags
1/7/12
Filthy 50! 50 reps each for time. Must finish each station before moving to the next. Order of stations is up to you: Box Jump Jumping Pull-up Kettle Bell Swing Lunge Steps Knee to Elbows (see pic) Push Press Back extension Wall Ball Burpee Double Under
Feb 8th
1 tag
Feb 7th
2 tags
Feb 7th
1 note
2 tags
Integrity
“I will never cheat reps, cut corners or finish early…no matter how bad I may want to, I deserve better than that”. “Integrity is doing the right thing, even if nobody is watching.” Integrity is a vital characteristic that everyone possesses.  Do you know anyone that commits to something, yet never follows through?  Maybe yourself?  If you felt the guilt run through your veins, then you are...
Feb 6th
8 tags
Feb 4th
4 tags
Feb 3rd
4 tags
Feb 3rd
2 tags
2-2-12
Congrats to the Landscaping Forman from Otten Bros on completing the elements course! Rick , Geno, Scott, Tom, and Chris will be bringing their hard work to regular scheduled classes in preparation for the upcoming landscaping season. Be sure to ask Rick (or is it Geno) about planting daisies in the winter or any other floral questions you might have.  WOD Repeat from 2-2-11
Feb 3rd
2 tags
2-1-12
3 rounds: Max weighted pull-up 1 min Max Sit-up 1 min Rest 1 min then EMOM 15 min 3 Clean and Jerk 135/95 6 pull-up
Feb 2nd