180712 - Soapbox Thursday


If you haven't noticed, there has been a little bit of a change in the workouts. I've been programming for this month and I've been trying to get the classes to be more on a timed schedule to both maintain a high level of coaching and intensity through the workouts. 
This has been a rough time to say the least. Not just because we've done a Hero WOD and FYF each week...
Here's where I'm coming from:

Your time is valuable. Our time is valuable. 

Showing up on time and ready to go is your acknowledgement of these. 
Showing up late on a regular basis, or worse, showing up late and dawdling around prevents the rest of the class and the coach(es) from putting in the requisite amount of work to prepare you for the workout and give you the best instruction possible. 
Everyone has a reason to be late once in a while. Trains, traffic, work, kids, etc. all impact your ability to get to classes. I've got no problem with that. We'll catch you up when you get in. 
We're trying to start everyone at the top of the hour, together, to continue to build the community and engender a sense of teamwork in the class. 
We still want you to hang out and socialize, but we also want to get to work when it's time. 

I've already received feedback that trying to stick to a rigid schedule is too much. Noted and changed already, you'll notice that we're back to more flexible timing. However, I think the start at the top of the hour is going alright and we'll continue this experiment until it either sticks or doesn't. 
If you show up early, you're more than welcome to pre-warm up and/or mobilize until the top of the hour. 
If you're going to show up late, no worries! We're not going to kick you out, we're not going to assign you punishment burpees (we all think that's a stupid idea). We want this place to continue to be a place of safety, security and a chance to focus on yourself for a solid hour in the day. We just ask that you make every effort to get here a little early. That way we can give you your money and time's worth, every time!

6 Way Barbell Complex
Start with EB or 75/55 for warmup. Work is not for time, but for weight successfully completed. 
3 rounds, increase weight ONLY if you can do all movements unbroken
6 deadlift
6 bent over row (flat back)
6 hang power cleans
6 front squats
6 push presses
6 back squats

180711 - Hero WOD Wednesday


Whitten (Sprint Version) 
5 rounds (25:00 time cap)
22 KB swings 55/35
22 box jumps 24/20
200m run
22 burpees
22 wallballs 20/14


Dan Whitten | Age 28 | Grimes, Iowa

Army Captain Dan Whitten, 28, of Grimes, Iowa, assigned to the 1st Battalion, 508th Parachute Infantry Regiment, 4th Brigade Combat Team, 82nd Airborne Division, based out of Fort Bragg, North Carolina, died February 2, 2010, when enemy forces in Zabul, Afghanistan, attacked his vehicle with an improvised explosive device. Whitten is survived by his wife, Starr Whitten, his mother, Jill Whitten, his father, Dan Whitten, and his sister, U.S. Army Captain Sarah Whitten.

180710 - Tips Tuesday - Hook Grip?


What is HOOK GRIP? 
It is a style of grabbing something that locks it more securely into your hand. You place your thumb around first than wrap your first two fingers over your thumb to help pull it around further and hold it down. 

In situations where we are pulling from the floor or holding something in the "hang" position, hook grip is key! So whether you are going for a big heavy deadlift or farmer's carrying for distance, it's a good idea to grab it with a hook grip. DO NOT use it for overhead moves however!!! It is not meant to be maintained in an overhead position due to the place of bones and muscles, it can cause problems. 

Ouch....HOOK GRIP? 
It takes some time to get use to but tape can help protect your hands until they adjust. Just use it on light stuff and heavy stuff so you get plenty of practice! 


WOD - Partner Cindy!
Partner 1 - 5 Pull Ups
Partner 2 - 10 Push Ups
Partner 1 - 15 Squats
Partner 2 - 5 Pull Ups
Partner 1 - 10 Push Ups
Partner 2 - 15 Squats
(And continue on in that pattern) 

180709 - Motivation Monday - 4 Lessons from Mighty Miss Maya


Maya is almost 5 years old and was born with Cerebral Palsy! She's a happy and persistent girl and as I've followed her story, I've learned 4 big life lessons: 

1) I should be and I am thankful for my healthy ability to move! 
Today we are running a mile....some of you just groaned or complained...but Maya would give anything to be able to do today's workout! It won't be easy but consider yourself lucky that you can move your feet and cover distance!

2) Determination conquers all! 
There's a lot of barriers in our lives whether it be genetic, situational, or self-made, Maya is showing us all that what she was born with doesn't determine what she lives with! 

3) Support is everything!
Maya's family has been super positive and supportive of their mighty little girl! Surrounding ourselves with people who push us to be our best, is necessary to our success! 

4) It's the little victories that make a big difference! 
The next time you find yourself saying "But I only..." remember that even one step in the right direction can and should be celebrated! Shout for joy and share your victories no matter how small you believe they are! 

WOD - For Time
30 Back Squats 225/155
1 Mile Run
(No cherry picking, I know it's a long run but don't avoid it!) 

180704 - Wednesday Hero WOD and Independence Day!

 U.S. Army 2nd Lt. Justin Sisson, 23, assigned to 1st Battalion, 506th Infantry Regiment, 4th Brigade Combat Team, 101st Airborne Division in Fort Campbell, Kentucky, died June 3, 2013, from wounds caused by a suicide bomber in Chamkani, Afghanistan

U.S. Army 2nd Lt. Justin Sisson, 23, assigned to 1st Battalion, 506th Infantry Regiment, 4th Brigade Combat Team, 101st Airborne Division in Fort Campbell, Kentucky, died June 3, 2013, from wounds caused by a suicide bomber in Chamkani, Afghanistan

Lest We Forget
To the average CrossFitter, Hero workouts are symbolic gestures of respect for our fallen. CrossFitters from all over the world, regardless of country or allegiance, throw themselves wholeheartedly at these intentionally gut-wrenching workouts that serve as a tribute to our lost protectors...
For those of us who undertake these physical tests, the psychological effects of performing a Hero workout are tremendous. It’s easy to treat these prescriptions as any workout of the day, but for those who take the time to learn about the heroes they honor, the WODs can become as spiritual and emotionally demanding as they are physically grueling. When keeping the stories behind the real-life heroes in mind, slowing down during a Hero workout becomes harder to justify. When the pain of pushing harder becomes too great, I am reminded of the sacrifice these men made for my freedom, and my struggle becomes laughable. And when I compare my temporary suffering to the lifelong sorrow felt by the grieving families of these men, dropping the bar becomes an embarrassment to my country. The Hero workout is more than a test of physical ability. It bridges the gap between the body and the mind, emotion and experience, and gives us the chance to do more than just remember our soldiers. It gives us the chance to sweat, bleed, suffer and grieve for our fallen heroes one rep at a time.
-CrossFit Journal, May 2010

1 rope climb
5 burpees
200m run
Wear a weight vest if you can 20/14

180702 - Metcon Monday - Motivation

We will only have a 6am and 9am class! Please join us as we honor the fallen this holiday with a HERO WOD! 


There are so many reasons why we each come to the gym every day and work so hard! If you can't come up with any, here are some really good ones for you: 

  • More happiness (Good ol' endorphins!) 
  • Raise your quality of life 
  • Feel better in your skin
  • Less stress 
  • Do all the things
  • Discover who you are
  • Extend your life expectancy 
  • More confidence
  • Higher levels of productivity
  • Have more fun
  • Win arm wrestling contests
  • Become harder to kill

Part 1:
Intensity Test
10 burpees, slow and methodical
Rest 2:
10 burpees as fast as humanly possible

Part 2:
4 rounds
M1: 12/8 calorie row
M2: 15 box jumps 24/20
M3: 10 C2B pull-ups
M4: 15 Russian KB swings 55/35

180628 - Soapbox Thursday

Why do we fall, sir? So that we can learn to pick ourselves up.
— Alfred Pennyworth

I often challenge people to push themselves to failure. 
Not in a dangerous way; I certainly wouldn't ask someone to put themselves at risk of injury or illness.  
However, quite a few of you do not know your limits. If you've never tested your limits, how are you to progress? 
The scary answer is, you cannot.
Going to failure on a set of push-ups could lead to an embarrassing collapse on the floor. 
Going until you can't do another wallball as it smacks you in the face is potentially hurtful and embarrassing. 
Once we can get over the fear of failure and the fear of mockery, then we can truly do our best work. 
Find something to fail in. Give it your all. And, if you come up short, no worries. 
Now you know your limit and now you can push it. 

Pull Up/Muscle Up Progressions
Oly Lifts (Clean and Jerk) 

WOD - 
Back Squat (1 1/4) 
5, 3, 1, 5, 3, 1


180626 - Tips Tuesday - Secret to a GOOD Push Up Position

Push Up Good-2.jpg
Push Up Bad.jpg

A good push-up position is thighs off the ground when at the bottom, toes flexed into the floor, belly tight, and elbows out from your body at a 45 degree angle. If your thighs are tight and off the ground at the bottom, when you push up, you're much less likely to "snake" up off the ground! 


Pull Ups/Muscle Up Progressions
Oly Lifts (Snatch) 

WOD - EMOM 8: 
M1 - Candlesticks
M2 - Back Extentions
M3 - Leg Lifts
M4 - HS Hold/Wall Walks/HS Walks (Based on ability level) 


180625 - Motivation Monday - Brain Benefits!


Many of us can relate to Dr. Suzuki (in the video below). She went on a rafting trip 25 pounds heavier than ever before and found herself to be the weakest one in the boat. She decided that she would NEVER be the weakest person on a rafting trip EVER again! Goalz....

Anyway, so this neuroscientist picked up exercise to work toward this new objective. She invested a lot of her time and effort and money into her workout routine which resulted in weight loss and strength gain! But she also found a positive change her attitude, motivation, and attention! So what does a neuroscientist do when they see a significant brain change...they study it of course! 

In her recent TED talk, Wendy Suzuki goes into the three findings that were most significant about the correlation between physical exercise and mental changes. 

#1 - A single workout can immediately change your brain chemistry to increase reaction times, mood, and focus for up to two hours after! The neurotransmitters like dopamine, serotonin and noradrenaline are released which causes they beneficial side effects! 

#2 - Long term exercise will improve attention function dependent on your prefrontal cortex. You not only get better focus and attention, but the volume of the hippocampus increases as well! This keeps the good stuff that comes immediately from the exercise lasting longer over time! 

#3 - Exercise has protective effects on the brain! Since the prefrontal cortex and hippocampus are the parts of the brain most effected by degenerative diseases like Alzheimers and Dementia, when you make those big and strong, it makes it much more difficult for those to take effect. Not only that but it can slow down the natural aging decline of brain function! 

SO KEEP EXERCISING because not only with your body thank you, but your BRAIN will too! 

WOD - 4 sets of AMRAP 2: 
8 DB Clean and Jerk 45/35
8 Single Arm DB Overhead Lunges (Right and Left) 
Max lateral hops over DB with remaining time
REST 2: 
(Score is total number of lateral hops) 


180621 - Soapbox Thursday

There’s a sucker born every minute.
— P.T. Barnum

Don't be a sucker. 
If you're interested in getting stronger, lift heavy things often, don't get wrapped up in the latest and greatest piece of super expensive lifting equipment from Rogue. 
If you're just starting CrossFit, don't worry about $170 custom shoes and a $300 pair of lifters. Get decent in your chucks or dad sneaks first, do the work to earn yourself a $300 lift, then get the lifters. 
If you want to lose weight, eat less bullshit and eat real food in smaller amounts and don't worry about weird supplements, superfoods, bulletproof coffee, keto and magic pills. 
There's a pattern here. Money can't buy real results. You've got to work for them. There's nothing wrong with getting stuff you need or want, but don't go justifying it by so and so uses such and such and that's why they're successful.
Two of the most popular CrossFit athletes' mottos are "Hard Work Pays Off" - Mat Fraser and "Pay the Man" - Josh Bridges
Be like them: do the work, don't be a sucker. 

Pull Up/Muscle Up Progressions
Oly Lifts (Clean and Jerks) 

WOD -  For Time
Row 400m
200 Double Unders (400 singles) 
Run 400m


180619 - Tips Tuesday - Banded Traction


We can use resistance bands to essentially decompress a joint. We have a capsule in our joints that give room for them to freely move around. Due to the movements we do, daily life habits, and dehydration, those capsules can get squished or reduced which can cause joint pain. We need to open them up to allow for free movement and relaxation of the surrounding tissues! 

Good news, we can help out our joint capsules by doing banded decompression or traction!
You basically want to pull a joint out of it's socket using a resistance band! Pretty simple! I've posted a video of some ideas below but next time you are in the gym and feel like a joint is getting sticky, maybe give one of these a try or ask a coach for some ideas! 


Pull Up/Muscle Up Progressions
Oly Lifts

2 Box Jumps 24/20
2 Wallballs 20/14
Add 2 reps to each movement for each round