box jumps

170608 - Throwback Thursday

Our message is simple: get comfortable with uncomfortable. CrossFit is all about pushing the boundaries of physical ability. We always tell folks during workouts and our Into that if getting into a squat position is comfortable or easy, they're likely not doing it right. We spend a lot of time every day trying to avoid tension, and rightfully so. In our WODs and during our strength sessions, we're looking to increase tension to support the external load properly, with correct alignment and muscular activation to not only affect the joints but stabilize them. 

Every day is an opportunity to push yourself beyond your comfort zone. The people closest to that edge are the ones who get the most benefit from our programming. The folks who seek discomfort within the safe, controlled setting of our box, will find comfort in the world outside. 

WOD - 
50 Double Unders
40 Wall Balls 20/14
30 Box Jumps 24/20
20 Hang Squat Cleans 95/65

170322 - Faces of Choice City - Dr. Dave

Dr. Dave has been a dedicated member of Choice City since 2010 (SEVEN YEARS)! A busy professional and family man, he makes time to come to the gym and get in a good workout! As a former football player, father of two sporty boys and married to a 2nd degree black belt, athleticism has always been a big part of his life. Those many years of sports have led to joint issues but Dr. Dave finds that because CrossFit can infinitely scale and accommodate, he's always felt that the workouts are intense and fulfilling. He's typically pretty quiet at the gym but a real hoot once he puts in his two cents! He's a pleasure to have around and never without a smile.  

Tell Us About Yourself.
I'm 53 years old, born in Salina, KS and grew up in Omaha, NE. I did my undergrad in animal science and got my DVM (Doctorate in Veterinary Medicine) at Cornell. Currently I'm a faculty at the College of Vet Med in Biomedical Sciences at CSU. I work with livestock! I've got my wife Robin who is also a Veterinarian and a second degree black belt in Karate. I have two boys, Aaron (14) and Joe (12) who are into many different sports. I do CrossFit, coach baseball and still hike quite a bit too! 

Why do you "CrossFit"? 
I haven't found anything that gives you anything close to as efficient and intense of a workout in such a compressed time frame. What I do at CrossFit in 45 minutes takes me 3 hours in the big gym weight room. I like that because I have joint issues that CrossFit can properly scale things to make them manageable but still challenging. 

What makes Choice City so special? 
It has a positive and relaxed atmosphere but still focuses on accomplishing as much as you can as an individual. The coaches are very accomplished, knowledgable and focused on athletes doing the different movements correctly, which helps people stay safe and progress quickly (which is huge!) The membership is diverse and like a big family. 

WOD - Benchmark "Kelly" 
5 Rounds
400 m Run
30 WallBalls
30 Box Jumps
(Time Cap 30 min) 

161215 - CrossFit

2 rounds
250m row or ski
10 PVC Heaving Snatch Balances with 10 sec. hold at the bottom
10 Wallballs 14#/10#
10 Back Extensions (aka Supermans)
10 Scorpions
10 Can-cans



Back squat 5, 5, 3, 3, 3, 

500m Row as fast as possible
25 OHS 75#/55#
25 Box Jumps 24”/20”
25 Power Snatch 75#/55#

161209 - FYF | CrossFit

From John Welbourn, founder of the now defunct CrossFit Football, and CFL1 attendee with Coach Michael: 
"The 42 Things I Learned Leading up to 2013." Still relevant. 

1. Know what you are training for.
We often say at the seminars and my gym, “What are you training?” This translates into: you need a goal, a destination for your journey. Without one you are left to wander, and this site is not called Kung Fu and you are not Caine. Pick a goal, chart a course, keep your head down and don’t come up for air until you meet it.

2. The squat is the foundation of any good program.
A program that does not involve the squat is incomplete. Any coach that tells you that you shouldn't squat because it is bad for your back and knees, or if it is done you should not squat below parallel needs to be punched. Email me and I will send someone out who specializes in punching people who need a punch. And when I say squat, I mean the one where you put a heavy bar on your back. If I were talking about the front squat or overhead squat, I would have said front squat or overhead squat.

3. Be a performance whore.
Your only mark for progress should be performance and success. Don’t get caught up in dogma, realize all that matters is performance. Don’t get married to one philosophy or stuck in one circle. Look to expand your training arsenal and realize your only master is progress.

4. “Know when to hold’em, know when to fold’em.”
When you start hitting the weights, certain days you feel like the weights are made of foam and you could lift the gym. Other days, the weights seem to be made of adamantium. Realize on the days when the weights are light, go for broke and set a new personal record regardless of what the program says. On the days when the opposite is true, all you need to do is survive and realize the weights will be there tomorrow.

5. Don’t fall prey to the Secret Squirrel Program.
This is what happens when late at night while scanning the internet you decided to hybrid CrossFit Football’s strength WOD with CFE’s running 2 days a week with CrossFit’s hero WODs and Outlaw’s Olympic programming just for good measure. All the while doing 23 hours a day of Ketogenic interment fasting. If you think this secret squirrel program will help you become the fittest man on the planet you are delusional. All that will happen is you become a massive ball of injury, end up doing nothing but Mobility WOD for 2 years with the testosterone levels of a 14-year-old eunuch.

6. You need to warm up.
Warming up is key to raising core temperature and getting the muscles, tendons and fascia warm. You are warming up because you are preparing to train. Take the old boxing proverb to heart. “If you go into the ring cold, you come out cold.”

7. Use Lacrosse balls
If rolling out with a squishy foam roller is painful, you have led a life of luxury and share the energy expenditure with a veal. Real athletes roll out with two lacrosse balls and Kelly Starrett sitting on your body part adjacent to it.

8. Static Stretching is great way to cool down. Period.

9. The first movement at the beginning of your training week needs to involve a heavy bar on your back.

10. All the machines and praying in the world will not build a physique like the one crafted from lifting free weights over 85% of your 1 RM.

11. Weighted Pull Ups can cure world hunger.

12. Isometric holds build stability and strength.

13. It is better to live like a farmer than a bartender.
Farmers go to bed when the sun goes down and wake when the roosters crow. Bartenders hang out with drunks, don’t go to bed till 3 or 4 in the morning and sleep all day. Be a farmer.

14. Heavy prowler pushes cleanse the soul.

15. Sleeping 8 hours or more a day makes you bullet proof.
Yes, if you sleep more than 8 hours a day, bullets will not harm you and you will be able to control the minds of those around you.

16. Shower in ice-cold water in the morning. Hot shower before bed.

17. Vitamin D is the most important vitamin of all, so go outside and get a tan. As George Robert’s dad once said, “Georgie, even fat looks good tan.”

18. The only proteins that count are the ones with faces, souls and a mother. I do not care how you process hemp and peas…it is not real protein.

19. Earn your carbs.
Don’t get lulled into thinking a primal or Paleo diet is low carb diet. If you are a hard charging athlete that lifts heavy weights, sprints and moves, eat some carbs. Low carb diets are for fat people and sedentary people with metabolic disorders. If you are training for the CrossFit Games, playing football or trying to run a hundred miles you have earned your carbs.

20. I don’t care how far or often you run, running slow will never help you get fast. The road to hell is paved with good intentions and marathon runners. I am not impressed that you finished a marathon in 5 hours. I am more impressed that it took you 7 hours to sprint 421 100-meter repeats.

21. Percentages are a waste of time for beginners.
Why, you ask? Because to efficiently lift a true 1 RM you need an extremely well training central nervous system. And efficiency in the CNS comes from prolonged training. Hence, how could a beginner have enough control over their body or their CNS to put forth the ability to lift a true 1 RM? They can’t. So don’t do it.

22. Every man should own a slow cooker and a grill that uses lump wood charcoal.

23. Meat from grass-fed cows should make up the bulk of your daily food consumption.

24. Drink water.
Anyone who tells you they don’t like to drink water needs to grow the fuck up. How much…at least 1 ounce per 2 lbs of body weight.

25.  Don’t let fear be your limiting factor.
Louie Simmons told me, "To master Kung Fu, the training must be severe." What Louie means is, don't take the easy way out. Winners and champions are forged in the crucible of competition and hard work. Don't let fear of not meeting your goals be your limiting factor when it comes to training or success.

26. Full Fat Greek Yogurt is an excellent source of protein and probiotics. Anyone that tells you dairy from pasture-raised animals is bad should be pushed in the mud.

27. Have the talent to rest.
If you think taking a rest day is weakness, you have never really trained hard. And you definitely have low testosterone levels.

28. The Second Amendment was put in place to guarantee the First Amendment. Problems arise when we allow our leaders to suspend the First Amendment and many other rights given to us in the Bill of Rights because of fear. When terrible things happen in society, we are so quick to give away our rights so the government can protect us and make it so it never happens again. It is impossible to stop bad people from doing bad things, but you can train and prepare for the day when good men are called upon to stop evil men. That is Edmund Burke.

29. Guns are inanimate objects that can be used to do harm. Much like cars, airplanes and knives, all these things can be turned into weapons if someone so chooses. Banning the sale, use or ownership of inanimate objects will no better cure the world of evil than eating low-fat food will cure a fat ass.

30. Lift heavy and awkward implements.
The power gained from picking up and lifting awkward and heavy objects creates a strength not found in a weight room. Anyone that grew up on a farm or wrestled or played football with farm kids knows what I am talking about. We also call this Field Strong.

31. Having kids puts everything into perspective.
My wife and I had twin girls in late 2011; I just came up for air in late 2012. Kids put things in perspective. The things that mattered so much, seem small and unimportant. What is important is raising your kids, providing a positive role model and keeping your wife happy and loved so she doesn’t drive the whole train off the tracks.

32. Learn to cook.
Even if it just involves adding meat, water, salt and root vegetables to a slow cooker or burning meat on a grill. Learn to cook. Nothing is as unimpressive as someone who cannot or will not learn.

33. Stop posting on message boards. If you have more than 100 posts on any message board, kick your own ass.

34. Twitter rocks.
If you can’t say it in a 140 characters, it doesn’t need to be said.

35. Training Vs. Testing.
Learn certain days are training days other days are testing days. Have a plan each day and realize professional athletes don’t compete every day. They save that for when the money is on the line and the crowd is in the stands.

36. Read. Real. Books.
In this Internet age, digital books, periodicals, websites and blogs consume us. I feel something is missing, hard copy books.

37. Bacon.
I started eating bacon in the 70’s. I am not sure when many of you found bacon, but if it was last two years, I am sorry. Up until recently for many, bacon has been a mystery. But upon finding it, it is all they talk about. I am proud of you for finding bacon. I am sorry your dad didn’t make bacon on Saturdays when you were growing up. I believe it makes you feel primal and talking about bacon on social media is your way of thumbing your nose at society, but enough. Welcome to the party and guess what? We are serving bacon.

38. I don’t care that you are 100% Paleo; if a friend offers you a beer, drink it. Nothing says "FU" like not accepting a drink from a friend because of a diet. Grow the fuck up.

39. Work the tissue.
Active Release Therapy. Graston. Deep Tissue Massage. Mashing. Do something to mobilize tissue and speed recovery.

40. Move the bar as fast as possible.
When lifting weights, you should move the bar as fast as you can at all times. Think compensatory acceleration. If you have never head the term “compensatory acceleration”, go Google it now. I will wait. Slow reps are akin to the splinters in your ass from sitting on the bench watching the explosive guys play. The only thing moving slow did, was make me slow. Fuck slow.

41. Don’t be a cartoon character.
In today’s age of social media and virtual existence, people are not held to the same standards they were so long ago. Individuals are more cartoon characters than real people. Be a real person that can be depended on and does not take every opportunity to take advantage of those around you. Being a man involves more than growing a beard and drinking whiskey…even though those things do help.

42. High testosterone levels = nice guys.
I read a study a while back that related mental wellness and all around nice guys having higher testosterone levels than their male dick head counterparts. Next time you meet a douche bag, instead of cursing the day he was born, realize he is a lesser male and just has low testosterone levels. Pity him, because there is nothing worse for a man than having low testosterone levels. If you are reading this and think you might have low-test levels, go see a doctor.

Compare to 160902

3 rounds
15 cal Row/Ski/Bike
10 EB Muscle or Power Cleans
10 EB Push Press
10 Hand-release Push-Ups
10 Squat Jumps >6”

Athlete can choose to do the Sprint, then Crawl, Sprint or Crawl, or Crawl then Sprint.
Jonestown Sprint”
10 Push Press 75#/55#
20 Burpee Pull-ups
10 Push Press
20 Burpee Pull-ups

”Jonestown Crawl”
3 rounds
10 Deadlifts @ 115%BW
25 Box Jumps 24”/20” 

161012 - CrossFit | Wednesdays with Coach Lauren

Dispelling MYTHS surrounding CrossFit HANDS!

MYTH - Giant calluses, big blisters, and bleeding rips ARE SO COOL and BAD@$$!

TRUTH – Although #rippedhands has over 10,000 posts on Instagram, these gruesome images are definitely NOT a good thing. You might think you’re hardcore when you rip your hands to pieces BUT if you don’t rip, you are actually more hardcore because you can continue doing more reps. Big calluses don’t protect you from tearing, they will cause you to tear! It is important to have healthy hands so you can be a productive and effective athlete! So take care of those hands!  

MYTH – The best way to get rid of calluses is to pick at them until you pull them off! 

TRUTH – This is less of a myth and more of a self-admitted bad habit for people (including myself) but it is definitely worth confronting. Our skin is layered like shingles on a roof, so when you start to pull on a piece, it digs deeper and deeper into your epidermis! Some of you may have experienced this and know how painful it is. INSTEAD, try shaving your calluses down. About twice a week before I get out of the shower, I use my normal 5 blade razor to shave down my calluses. The first couple of times it seems scary, but believe me your hands can take it and will thank you for it later!  

MYTH – The more chalk the better!

TRUTH – Nope! Chalk is tool we use to cause friction between our hands and the bar. It is meant to help us grip when we might be getting a little sweaty and slippy. Friction HOWEVER is the reason that hands rip SO make sure you don’t go chalk happy every time you head to the little silver bucket. Dust the palms of your hand and any other area coming into contact with the bar…that’s plenty! 

MYTH – A loose grip will prevent you from tearing your hands! 

TRUTH - We do farmer’s carries, dead hangs, sled pulls, and rope climbs to strengthen our grip. SO USE IT! The tighter you hold on to the bar, the less your skin will get pinched and pulled. It is better to hang on tight and rotate at the wrist instead! Along the same lines, it is better to grip with the top of your palm instead of in the center. This will also prevent a large chunk of your skin from getting pinched under the bar which could cause bad blisters and tears. 


10 deadlifts 225/155
10 handstand push-ups
10 box jumps 24/20

160930 - CrossFit | FYF

50 box jumps
40 box jumps
30 box jumps
20 box jumps
10 box jumps

40 box jumps/step-ups
25 elevated push-ups/hand release push-ups
30 box jumps/step-ups
20 elevated push-ups/hand release push-ups
20 box jumps/step-ups
15 elevated push-ups/hand release push-ups
10 box jumps/step-ups
10 elevated push-ups/hand release push-ups
5 box jumps/step-ups
5 elevated push-ups/hand release push-ups

160720 - CrossFit | Wednesdays with Hannah P.

“Because your own strength is unequal to the task, do not assume that it is beyond the powers of man; but if anything is within the powers and province of man, believe that it is within your own compass also.” -Marcus Aurelius

You can do anything you put your mind to. You can accomplish any fitness benchmark you want- a dead hang pull-up, pistol squat, bar muscle up, and more! You can achieve any level of fitness you desire, with enough work and dedication. However, that also comes with sacrifices. The more you want to progress, the more important a clean diet based in whole foods and getting sufficient sleep every night become. You’ll probably have to give up some nights out with friends to get to bed early, and you’ll sacrifice a lot of your free time to get in your workouts. But if you truly want something, it is within your reach.

Just because you can’t do something today, does not mean that you won’t be able to do it one day. If you can dream it, you can achieve it.

In terms of words of wisdom, there’s something else I want to share. It’s not quite fitness related (although it can be). If you only ever remember one thing that I say, I want it to be this: You are enough exactly the way you are. You don’t have to change anything at all. You, just you, are enough. I’m afraid you may never hear this, and I think it’s something that everyone should hear and know is true.

If you want to change and grow, you certainly can. But anything that you want to do should be because you want to. Not because someone else thinks you should, or society thinks you should, or your family or your significant other, or some stranger or magazine thinks you should. You are your own person, and you are enough exactly the way you are. And at Choice City, we love you just the way you are!

-Hannah P.

5 power snatch 95/65
5 burpee box jumps 24/20
10 power snatch
10 box jumps
15 power snatch
15 burpee box jumps
20 power snatch
20 box jumps

Pull-up progression Day 2

160608 - CrossFit | Wednesdays with Hannah P.

We’ve all been there at some point in our fitness journey- maybe when we first started out, or maybe now, or somewhere in between. Perhaps it has happened to you multiple times during your fitness journey- the feeling of wanting to improve from where you are suddenly.

Perhaps that looks like wanting to lose a large amount of weight, or maybe go from doing a jumping pull-up to a dead hang pull-up, or lift as much weight as someone else in the gym, or maybe work out every day without getting hurt or burning out. This is hard, but remember that progress happens slowly over time. For most people, going from working out 0 days a week to 5 days a week is probably not achievable safely in a period of 1 week. For most of us, the changes I just mentioned are not something that can happen in a moment, or even a week, or maybe even a few weeks. Most progress happens slowly over a few months or even years.

It can be very frustrating to have a goal and be working so hard towards it, and not seeing the results you want immediately. That doesn’t mean you have failed. Progress takes time. Sometimes we have to tweak our plans, or our goals change. That’s ok! Sometimes we learn things about ourselves and get added side benefits as we work towards progress (like having noticeable more toned arms even though we haven’t gotten that dead hang pull-up yet.) Sometimes the progress seemingly occurs in a moment- yesterday you couldn’t do that exercise and today you can. That’s amazing! But most of the time, fitness progress is something that we will be working with and making a priority for a long period of time. Don’t give up! You can do this! It just takes some time to accomplish our goals. Have patience and keep working towards them and after a while, your goals will be your reality!

-Hannah P.

30 box jumps 24/20
30 wall balls 20/14
at 0:01, 5: 10: and at the end do 20 double unders or 20 tuck jumps