CrossFit

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• REGIONALS!

  CrossFitLA - CrossFit Workouts of the Day

  becca@ringgirl.net

  10 May 2012 | 7:37 pm

  Written by Andy Petranek Here we go! Today's the first day of the CrossFit Games, Southern California Regionals. The stakes are high for our team. We qualified for Regionals in 28th place. In order to advance to the Games, we must finish in the Top 3. THIS is exactly what our team has been training so hard for, and you'll be hard pressed to find a team that represents teamwork and community more that Team CFLA. Lets go gang - this really is GO TIME! If you'd like to join us out in Pomona, tickets are $25 either online or at the door... and this buys you access for the entire weekend. We hope…

• Intermediate & Advanced WODs: Wednesday 120516

  CrossFit NYC

  Allison Bojarski

  15 May 2012 | 6:00 pm

  Wednesday 120516 Intermediate and advanced WOD classes at HR:00 and HR:45: A: Cleans 3×3 B: “Fractured Fran” 21 Thrusters 95#/65# 21 Pullups -rest 2 minutes- 15 Thrusters 95#/65# 15 Pullups -rest 2 minutes- 9 Thrusters 95#/65# 9 Pullups (if you have a watch with a second hand or a timer function, bring it) Coach Will sends his best from Highclere Castle Downton Abbey: Subtractions Invest in memorable social experience When the lights go out the world eats junk Pushing into muscle (via massage or foam rolling): Are we really doing what we think we are doing? LunchboxAwesome…

• Rx Girls Miami: 04.10.12

  Rx Girls: Miami

  Monik

  10 Apr 2012 | 1:42 pm

  Here’s a Quick Breakfast Idea: Buy some of those frozen sweet potato fries from whole foods or trader joes and bake them for 10-15 min. Fry up some eggs in coconut oil and add a little garlic sea salt. Serve on top of a bed of spinach. Yum!

• Ready for Reginoals: Linda Aasted Pedersen (Denmark)

  FIT AS FU*K

  fitasfuck

  10 May 2012 | 1:45 am

  Name: Linda Aasted Pedersen Country: Denmark CrossFit Affiliate: CrossFit Holbæk Participating individually/team: Individual Have you been to the Regionals/CrossFit Games previously? No How has your training been leading up to the CrossFit Opens 2012? I’ve focused more on strength by using Jim Wendlers 5-3-1 program. How will your training be leading up to the CrossFit Regionals 2012? More focus on technique in for example handstand push-up, pistols and cleans. Furthermore, I need more weight on my max clean, which has long been at approximately 60 kilos. What is your favorite WOD for…

• RX Girls Miami – 05.07.12

  Rx Girls: Miami

  Monik

  7 May 2012 | 11:54 am

  Overcome Being Negative! It’s been a while… I have a lot going on and mostly I’ve been posting on my preggo blog about my workouts and stuff. Sorry for neglecting RX Girls!! Anyway, this topic comes up a lot at the gym. Negative thoughts during difficult situations. Whether it be your workouts, your body image, or stressful events going on in your life, giving up power to something outside of your control is never a good thing. What IS a good thing is the fact that your actions and emotions are controlled by your thoughts. Learning to have more control over negative…

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  CrossFit: Forging Elite Fitness

• Wednesday 120516

  16 May 2012 | 5:00 pm

  Rest Day Enlarge image Bella Clayton. "Killing The Fat Man: Episode 9" with Gary Roberts, free CrossFit Journal video [wmv] [mov] [HD mov] District CrossFit Plans for "Hope" - video [wmv] [mov] [HD mov]

• Tuesday 120515

  15 May 2012 | 5:00 pm

  "Brian" Three rounds for time of: 15 foot Rope climb, 5 ascents 185 pound Back squat, 25 reps Christy Phillips 11:36 (135lbs), Gretchen Kittelberger 12:07 (135lbs). Post time to comments. Enlarge image U.S. Navy Special Warfare Operator Chief Petty Officer (SEAL) Brian R. Bill, 31, of Stamford, Connecticut, assigned to an East Coast-based Naval Special Warfare unit, died on August 6, 2011, of wounds suffered when his unit's helicopter crashed in Wardak province, Afghanistan. He is survived by his mother Patricia Parry and her husband Dr. Michael Parry, his father Scott, and siblings…

• Monday 120514

  14 May 2012 | 5:00 pm

  Overhead Squat 1-1-1-1-1-1-1 reps Gretchen Kittelberger 200lbs, Jenn Jones 195lbs. Post loads to comments. Compare to 110202. Enlarge image CrossFit Level 1 Certificate Courses: CrossFit Hampton Roads, Mundo CrossFit, Alamo CrossFit, Reebok CrossFit One, CrossFit Verve, CrossFit Morristown. "Scaling the Pull-Up With Ring Rows" by Julie Barnes Maurer, CrossFit Journal preview video [wmv] [mov] WOD Demo with Jenn Jones and Gretchen Kittelberger - video [wmv] [mov] [HD mov]

• Sunday 120513

  13 May 2012 | 5:00 pm

  "Jag 28" For time: Run 800 meters 28 Kettlebell swings, 2 pood 28 Strict Pull-ups 28 Kettlebell clean and jerk, 2 pood each 28 Strict Pull-ups Run 800 meters Jeff Leonard 18:58. Post time to comments. Enlarge image U.S. Air Force Senior Airman Mark Forester, 29, of Tuscaloosa, Alabama, assigned to the 21st Special Tactics Squadron, based in Pope Air Force Base, North Carolina, died on September 29, 2010, while conducting combat operations in Uruzgan province, Afghanistan. He is survived by his parents Ray and Pat, and siblings Terri, David, Joseph and Thad. WOD Demo with CrossFit Pleasanton -…

• Saturday 120512

  12 May 2012 | 5:00 pm

  Rest Day Enlarge image Poster at St. Jude. CrossFit for Hope supports treatment for catastrophic children's illness at St. Jude Children's Research Hospital. "Killing The Fat Man: Episode 8" with Gary Roberts, free CrossFit Journal video [wmv] [mov] [HD mov] The village of Mkanyeni, Kenya - video [wmv] [mov] [HD mov]

• 

  CrossFit NYC

• Intermediate & Advanced WODs: Wednesday 120516

  Allison Bojarski

  15 May 2012 | 6:00 pm

  Wednesday 120516 Intermediate and advanced WOD classes at HR:00 and HR:45: A: Cleans 3×3 B: “Fractured Fran” 21 Thrusters 95#/65# 21 Pullups -rest 2 minutes- 15 Thrusters 95#/65# 15 Pullups -rest 2 minutes- 9 Thrusters 95#/65# 9 Pullups (if you have a watch with a second hand or a timer function, bring it) Coach Will sends his best from Highclere Castle Downton Abbey: Subtractions Invest in memorable social experience When the lights go out the world eats junk Pushing into muscle (via massage or foam rolling): Are we really doing what we think we are doing? LunchboxAwesome…

• Beginner WODs: Wednesday 120516

  Allison Bojarski

  15 May 2012 | 5:59 pm

  Wednesday 120516 Beginner WODs at HR:15 A: Russian gymnastics warm-up B: In 12 minutes (15 minutes for women), complete the following: 8 Rounds of “Cindy” (i.e., 5 pull-ups, 10 push-ups, 15 squats). Find 1-rep-max of shoulder-to-overhead. Barbell may start from the rack, but must be empty at the beginning of the workout. Thanks again to Coach Bo for coming through with the morning WOD class pic. Hollow out or else: Here’s what’s on tap for Friday’s WOD classes at HR:15: A: Cleans 3×3 B: “Fractured Fran” (scaled) 21 Thrusters 75#/53# 21 Pullups -rest 2…

• Intermediate & Advanced WODs: Tuesday 120515

  Allison Bojarski

  14 May 2012 | 6:00 pm

  Tuesday 120515 Intermediate and advanced WOD classes at HR:00 and HR:45: A: Russian gymnastics warm-up B: In 12 minutes (15 minutes for women), complete the following: 10 Rounds of “Cindy” (i.e., 5 pull-ups, 10 push-ups, 15 squats). Find 1-rep-max of shoulder-to-overhead. Barbell may start from the rack, but must be empty at the beginning of the workout. Emilee climbs Machu Picchu: Code red surfing, emotional control and other “time to fly” moments WOD awareness Don’t tell me about your diet How to pick a good yoga class Chocolate coconut stacks / Balsamic reduction glaze with…

• Beginner WODs: Tuesday 120515

  Allison Bojarski

  14 May 2012 | 5:59 pm

  Tuesday 120515 Beginner WODs at HR:15 A: Back squat 3×5 In teams of two, with one partner running at all times, complete as many rounds and reps as possible in 20 minutes of: Power Clean x 10 reps (95#/65#) Dips x 10 reps 400 Meter Run Only one partner may be working on the power cleans or dips, and only one partner may be running at a time. Does this busted elevator make me look bulky? (Thanks to Athlete Emilee for the pic!) Here’s what’s on tap for Wednesday’s WOD classes at HR:15: A: Russian gymnastics warm-up B: In 12 minutes (15 minutes for women), complete the…

• Intermediate & Advanced WODs: Monday 120514

  Allison Bojarski

  13 May 2012 | 6:00 pm

  Monday 120514 Intermediate and advanced WOD classes at HR:00 and HR:45: A: Back squat 3×5 In teams of two, with one partner running at all times, complete as many rounds and reps as possible in 20 minutes of: Power Clean x 10 reps (135#/95#) Dips x 10 reps 400 Meter Run Only one partner may be working on the power cleans or dips, and only one partner may be running at a time. One of our coaches (can you guess who? Check today’s Beginner’s post to see his face if you can’t guess). It’s always about the heels in an outfit, don’t you think? (Thanks to Athlete…

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  Diablo CrossFit

• What does 10,000 lbs of bumpers look like?

  16 May 2012 | 12:00 am

  10,000lbs of custom "Diablo" bumpers!?  Nice!  Go to our Diablo Fitness Engineering site to get yours! Workout:  Front Squat 3 – 3 – 3 – 3 – 3 Metabolic Conditioning Workout:   “Tabata Prowler Push” 20 seconds of pushing the prowler followed by 10 seconds rest. 8 rounds for total distance. Advanced: add 20lbs to sled, Intermediate: no weight added, Novice: no weight added and do only every other round if by yourself, or share with someone and alternate rounds. Record total meters traveled. Scaling Guide:  250 – 400m Log…

• The Kodiak Bear Returns

  15 May 2012 | 12:00 am

  We could all use a little 'beard power' when fighting a bear like the "Kodiak"   Workout:  “Kodiak” - For time. 18 minute time cap. 10 hang power snatches (Advanced: 115lbs, Intermediate*: 73lbs, Novice: 53lbs) 15 overhead squats (same as above) 20 clean and jerks (same as above) 20 burpees 2 minutes rest Repeat. Record total time (including the rest) *Women's Rx Scaling Guide:  13 – 16 minutes. Log your results online by clicking here. Compare To:  2012 – 01 – 19 In case you were wondering what the set up looked like at last…

• Guess who. . .

  14 May 2012 | 12:00 am

  Guess who these shoes and socks belong to. Skill Practice Warm Up:  Single arm dumbbell push jerk.  Perform 4L/4R push jerks on the minute for 4 minutes.  Use moderate weight and work on high elbows, the leg drive and catching with a bent knee. Workout:  Strict Press 3 – 3 – 3 – 3 – 3 Metabolic Conditioning Workout:   “Helm’s Deep” as many rounds as possible in 8 minutes. 20 wall ball (Advanced: 20lb/10ft, Intermediate*: 14lb/9ft, Novice: 10lb/8ft) 40’ broad jump 100m bumper plate farmer carry (Advanced: 45lb,…

• Mother's Day Helen

  13 May 2012 | 12:00 am

  One legit CrossFit Mamma - Jamie C.   When doing handstands against a wall, it is a good idea to kick up with one foot, and then come down with one foot (coming down with two feet usually includes a stubbed toe).   Skill Practice Warm Up:  Hollow rocks then handstands.  Perform a couple sets of hollow rocks to find the “hollow” position, then work on getting into a handstand and finding the hollow position.  More advanced people can practice HSPUs and/or handstand walking as well.  Then lets talk about how the hollow position applies to the Kb swing.

• Death by snatch and burpee

  12 May 2012 | 12:00 am

    Chin ups are no problem for Megan! Workout:  Snatch Advanced*: full snatch, Intermediate: power snatch, Novice: hang power snatch 1 – 1 – 1 – 1 – 1 – 1 – 1 Metabolic Conditioning Workout:   "Death by Snatch and Burpee" Perform 1 power snatch and 1 burpee the first minute, 2 power snatches and 2 burpees the second minute, 3 power snatches and 3 burpees the third minute. Continue until you are unable to complete the specified number of snatches and burpees in the allotted minute. OPTIONAL - If you 'finish' in 6 minutes or less, switch…

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  CrossFitLA - CrossFit Workouts of the Day

• Battling the Inner Toddler

  becca@ringgirl.net

  15 May 2012 | 9:11 pm

  Written by Becca Borawski Whenever I go on a "restrictive" eating plan, I have a bit of a freak out period. I suddenly want to eat all sorts of things I never eat anyway. For example, recently I endeavored to try out intermittent fasting. I eat from 12-8pm each day, but not outside of those hours. The first couple of days when it hit noon I ate everything in site. I wanted ice cream. I wanted crackers. I wanted a candy bar. I never eat these things, but it was like my mind thought I was never going to see ANY food ever again. After a couple days that subsided, and as everyone around me…

• Obliged or Committed?

  becca@ringgirl.net

  14 May 2012 | 10:40 pm

  Written by Andy Petranek When you make a commitment to do something, do you feel obliged to do it? Do you feel like you HAVE to do it or do you have freedom around it? I started thinking about it and wondered, what's the difference between the two, commitment and obligation. Here's the definition of obliged from dictionary.com: "to place under a debt of gratitude for some benefit, favor, or service: I'm much obliged for the ride." And here's the definition of committed: "to pledge or engage oneself: an athlete who commits to the highest standards." The way I see it now, the difference lies in…

• Inspiration Everywhere

  becca@ringgirl.net

  13 May 2012 | 10:35 pm

  Written by Andy Petranek I was totally inspired this weekend by the performances of the athletes at Regionals. Really, the level of greatness was completely off the charts! And Team CLFA - finishing in 14th place - a finer group of athletes and human beings couldn't be found anywhere! As I drove home from Regionals after an incredibly intense final heat in the individual women's competition, I started thinking, 'What's the difference between inspired performance in an athletic competition and inspired performance in life?" Just because you're not "firebreather" status and competing at the…

• REGIONALS!

  becca@ringgirl.net

  10 May 2012 | 7:37 pm

  Written by Andy Petranek Here we go! Today's the first day of the CrossFit Games, Southern California Regionals. The stakes are high for our team. We qualified for Regionals in 28th place. In order to advance to the Games, we must finish in the Top 3. THIS is exactly what our team has been training so hard for, and you'll be hard pressed to find a team that represents teamwork and community more that Team CFLA. Lets go gang - this really is GO TIME! If you'd like to join us out in Pomona, tickets are $25 either online or at the door... and this buys you access for the entire weekend. We hope…

• Who I am

  becca@ringgirl.net

  9 May 2012 | 7:57 pm

  Written by michael stanwyck I went out to grab dinner the other night at one of my favorite joints, The Counter. Great burgers, sweet potato fries, sometimes even a delicious shake. I ran into someone I knew who was with someone I didn't know. When I was introduced as a CrossFit guy, this new acquaintance asked (surprisedly) "What are YOU doing HERE?!" I'm sure he was half joking, but it made me think of the struggle we all face with what we think we are supposed to do, and what people think is required to be "fit." I thought back over my weekend and Saturday afternoon lazing in the afternoon…

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  CrossFitLA - CrossFit Workouts of the Day

• Battling the Inner Toddler

  becca@ringgirl.net

  15 May 2012 | 9:11 pm

  Written by Becca Borawski Whenever I go on a "restrictive" eating plan, I have a bit of a freak out period. I suddenly want to eat all sorts of things I never eat anyway. For example, recently I endeavored to try out intermittent fasting. I eat from 12-8pm each day, but not outside of those hours. The first couple of days when it hit noon I ate everything in site. I wanted ice cream. I wanted crackers. I wanted a candy bar. I never eat these things, but it was like my mind thought I was never going to see ANY food ever again. After a couple days that subsided, and as everyone around me…

• Obliged or Committed?

  becca@ringgirl.net

  14 May 2012 | 10:40 pm

  Written by Andy Petranek When you make a commitment to do something, do you feel obliged to do it? Do you feel like you HAVE to do it or do you have freedom around it? I started thinking about it and wondered, what's the difference between the two, commitment and obligation. Here's the definition of obliged from dictionary.com: "to place under a debt of gratitude for some benefit, favor, or service: I'm much obliged for the ride." And here's the definition of committed: "to pledge or engage oneself: an athlete who commits to the highest standards." The way I see it now, the difference lies in…

• Inspiration Everywhere

  becca@ringgirl.net

  13 May 2012 | 10:35 pm

  Written by Andy Petranek I was totally inspired this weekend by the performances of the athletes at Regionals. Really, the level of greatness was completely off the charts! And Team CLFA - finishing in 14th place - a finer group of athletes and human beings couldn't be found anywhere! As I drove home from Regionals after an incredibly intense final heat in the individual women's competition, I started thinking, 'What's the difference between inspired performance in an athletic competition and inspired performance in life?" Just because you're not "firebreather" status and competing at the…

• REGIONALS!

  becca@ringgirl.net

  10 May 2012 | 7:37 pm

  Written by Andy Petranek Here we go! Today's the first day of the CrossFit Games, Southern California Regionals. The stakes are high for our team. We qualified for Regionals in 28th place. In order to advance to the Games, we must finish in the Top 3. THIS is exactly what our team has been training so hard for, and you'll be hard pressed to find a team that represents teamwork and community more that Team CFLA. Lets go gang - this really is GO TIME! If you'd like to join us out in Pomona, tickets are $25 either online or at the door... and this buys you access for the entire weekend. We hope…

• Who I am

  becca@ringgirl.net

  9 May 2012 | 7:57 pm

  Written by michael stanwyck I went out to grab dinner the other night at one of my favorite joints, The Counter. Great burgers, sweet potato fries, sometimes even a delicious shake. I ran into someone I knew who was with someone I didn't know. When I was introduced as a CrossFit guy, this new acquaintance asked (surprisedly) "What are YOU doing HERE?!" I'm sure he was half joking, but it made me think of the struggle we all face with what we think we are supposed to do, and what people think is required to be "fit." I thought back over my weekend and Saturday afternoon lazing in the afternoon…

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  CrossFitLA - CrossFitKids

• CFLA Kids hike this Sunday!

  shirley_b@hotmail.com

  16 May 2012 | 1:20 pm

  Written by Shirley Brown This Sunday we have a special outing planned, we are headed out for a hike. Hiking is one of my favorite things to do as I get to be outside in the sunshine while exerercising and enjoying nature. The last hike we took the group on was at the end of last year and we had fun. Hiking is the perfect time to get to know other students as well as see if the fitness you are developing in the gym helps you outside of the gym. We are headed to Paseo Miramar and will meet at the trail head at 3pm. If you need a little convincing here is an Article on the benefits of hiking,…

• CFLA Kids hike this Sunday!

  shirley_b@hotmail.com

  16 May 2012 | 1:20 pm

  Written by Shirley Brown This Sunday we have a special outing planned, we are headed out for a hike. Hiking is one of my favorite things to do as I get to be outside in the sunshine while exerercising and enjoying nature. The last hike we took the group on was at the end of last year and we had fun. Hiking is the perfect time to get to know other students as well as see if the fitness you are developing in the gym helps you outside of the gym. We are headed to Paseo Miramar and will meet at the trail head at 3pm. If you need a little convincing here is an Article on the benefits of hiking,…

• CFLA kids News

  shirley_b@hotmail.com

  9 May 2012 | 8:38 am

  Written by Shirley Brown The year is just flying by and I'm so happy to have all of you here with me. We've got a few changes that have happened and things to note so I thought I would share them on the blog. - Monday Classes run from 4-5pm and include all ages 5-12 years old (this is a trial schedule to see if it works-so attendance does matter) - Saturday, May 12th- No Classes. I will be competing at the Southern California CrossFit Regional even with my team from CrossFit Los Angeles. - Sunday, May 20th- Hike at Paseo Miramar. We will hike from 3-5pm, all friends and family are welcome.

• Why CrossFit for kids?

  shirley_b@hotmail.com

  25 Apr 2012 | 11:13 pm

  Written by Shirley Brown CrossFit Kids is still kind of new. Some of you might say, why not just do sports. Some of you reading this might now even know what we do or why we do it. Well, let me tell you there are many reasons why CrossFit Kids is a awesome activity for your kid. 1. Kids need to move- it's a fact and part of growing up, kids need physical activity. We have way too many things in life that promote inactivity. So, I teach kids moving and and feel better. 2. It's FUN! It's actually a lot of fun. Many of our students don't really know that they are working out. They are having…

• Earth Day Event-This Sunday!

  shirley_b@hotmail.com

  18 Apr 2012 | 11:11 am

  Written by Shirley Brown Please join CFLA kids this Sunday from 2-4pm to celebrate Earth Day. We will plant seeds, exercise and learn about fueling our bodies! Today's Skill Knee ups Today's Little Champs and Champs Workout AMRAP in 10 minutes 5 Knee ups 6 burpees 7 Squat jumps Today's Game Pick a Personal Record to attempt

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  Again Faster - Latest entries

• The Boundary Between Boredom and Anxiety

  Patrick_Cummings

  11 May 2012 | 10:23 am

  Without acknowledging this duality, that we are both student and the teacher, it's easy to think ourselves a failure and find the goal unattainable. Expecting to learn anything complex without some self-imposed structure is like expecting the pretty girl with the barbed wire neck tattoo to be emotionally stable. You could do it. But you'll be disappointed.

• The Power of a Smile

  Juli_Bauer

  11 May 2012 | 8:02 am

  In the CrossFit world, we tend to be a bit serious. We are serious about what we eat, how we train, what we wear. Everything is serious. It seems to be unspoken law, that if you don’t look mad, you’re not a badass CrossFitter.

• Again Faster Team Barbell

  Jon_Gilson

  7 May 2012 | 12:30 pm

  Thousands Again Faster Team Barbells are in use in CrossFit Affiliates worldwide for one simple reason: They hold up to high intensity training and repeated dropping without bending or breaking, and they exhibit the performance of bars that cost twice as much.

• Again Faster Grips

  Jon_Gilson

  3 May 2012 | 12:54 pm

  In this product video, Jon Gilson, owner of Again Faster and a CrossFit Level One trainer, describes the Again Faster Grips. Again Faster Grips were made to protect athletes' hands during high-repetition workouts and replace expensive athletic tape. If you are doing a lot of bar work like pullups, toes to bars, or knees to elbow, these grips help to reduce friction on your skin and keep your hands from ripping, helping you to train longer.

• Tweaks and Geeks of the Lower Back

  Dave_Lipson

  2 May 2012 | 10:27 am

  As soon as it was done, I Googled chiropractor...a stupid move! Twenty minutes later, I was in the office of Dr. Mike. He laid me down and jerked around my already damaged spine, getting a buffet of cracks and pops out of my SI-joint, thoracic spine and neck. But my problem wasn’t alignment. I had a ligament issue and a bruised and inflamed disc. Going to a chiropractor may have exacerbated the injury.

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  Robb Wolf | The Paleo Solution book and podcast | Paleo diet, Paleolithic nutrition, intermittent fasting, and fitness

• In Defense of Fat! the KickStarter Launch!

  Robb Wolf

  16 May 2012 | 11:39 am

  “In Defense of Fat” – A New Documentary on Obesity, Nutrition and the Politics of Health I am pleased to announce my participation in a new documentary titled “In Defense of Fat: Rethinking the Bad Science Eating at America’s Health.” Created by Kennon Hulett of Falling Whale Films, this documentary Read more...

• Paleo Diet Risk Assessment: Update

  Robb Wolf

  16 May 2012 | 6:29 am

  Hey folks, just wanted to provide a bit of recent media coverage on the risk assessment program here in Reno, NV. If you missed my first piece on this, you can find that here. You might remember Dr. Kim Mulvihill and her 5 part news piece on paleo, looking at Read more...

• High-Rep Olympic Lifts – Episode 132

  Greg Everett

  15 May 2012 | 2:01 am

  Download Episode Here Topics: [2:00] BCAA Supplementation and Fat Loss [6:57] Ultra High Fat Diet [11:54] Methylglyoxal [15:42] Male Testosterone Drop After Having Child [20:41] General Flexibility [28:18] High Rep Olympic Lifting [50:41] Potts Disease   Questions: 1. BCAA Supplementation while going for fat loss Trevor says: Hi Robb and Read more...

• Reversing the irreversible: Elena conquers Osteopenia

  Christopher

  14 May 2012 | 4:00 am

  My name is Elena. Brief history: 43 years old, I come from the Italian Island of Sardinia, I have been living for the past 10 years in California.  I have been doing yoga for 8 years and CrossFit for 3.  No kids (4 dogs!!!!!! ) 136 lbs. 2 1/2 years Read more...

• The Importance Of Hormone Opitimization: A Review

  Christopher

  12 May 2012 | 4:00 am

  This is a guest review post written by Chad Cilli: In an era riddled with bad diet advice, bogus supplements, and fitness gimmicks promising miraculous results with no effort, Mike Mahler is a breath of fresh air.  I first became familiar with his work a few years ago when I Read more...

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  The Paleo Solution | Paleolithic nutrition, intermittent fasting, and fitness

• The Paleo Solution - Episode 132

  Robb Wolf

  14 May 2012 | 11:00 pm

  Topics: 1.    [2:00] BCAA Supplementation and Fat Loss 2.    [6:57] Ultra High Fat Diet 3.    [11:54] Methylglyoxal 4.    [15:42] Male Testosterone Drop After Having Child 5.    [20:41] General Flexibility 6.    [28:18] High Rep Olympic Lifting 7.    [50:41] Potts Disease

• The Paleo Solution - Episode 131

  Robb Wolf

  7 May 2012 | 11:00 pm

  Topics: [1:02] Sleeping After Long Periods Of Being Awake [6:47] PMS Thwarting Training Goals [16:54] Proper Low Bar Squat Position [24:54] Cracks In The Corner of Mouth [27:05] Goal Setting [40:22] Gum Recession [43:45] High Blood Pressure [48:49] Best Fitness Program For Military Soldiers [55:14] Antidepressants and Anti-Anxiety Medications

• The Paleo Solution - Episode 130

  Robb Wolf

  30 Apr 2012 | 11:00 pm

  Topics: [3:50] Football (Soccer) and Heart Attacks [11:56] Cold After Eating [15:42] Cholesterol Too Low? [23:49] Fecal Transplants [28:13] Viral Infections and Glucose Metabolism [34:50] Asymptomatic Pregnancy [42:53] Diastasis [45:32] Core Strength After Abdominal Damage [50:41] Trainer’s Personal Appearance [58:53] Deadlifts vs. Squats and Linear Progression for BJJ

• The Paleo Solution - Episode 129

  Robb Wolf

  23 Apr 2012 | 11:00 pm

  Features guest Mike Robertson

• The Paleo Solution - Episode 128

  Robb Wolf

  16 Apr 2012 | 11:00 pm

  Topics: [3:44] Low Testosterone in 20 Year Old [13:33] Vasectomy Effect on Testosterone [16:23] Dehydration, Water Intake, and Libido [21:51] Breast Milk Consumption for Adults [27:29] Loss of Appetite [33:24] Eating Bones [37:23] Prolines in Bone Broth [40:25] Fitness for New Fathers [46:49] Lifting Belts [54:19] Flu Shots

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  Arthur De Vany Members

• We eat seafood

  15 May 2012 | 3:05 pm

  Some pictures of how WW does seafood. So simple and good.

• Marathoner Dies but Death Raises A Million Pounds

  9 May 2012 | 12:07 pm

  What is wrong with this article? ""Now look how she's left us - a huge legacy she's left in her footsteps, well over £1m raised for charity and she has become the nation's sweetheart." I don't blame anyone for looking for something positive in this needless death, but there isn't anything. A 30-year old woman is dead, dying near the end of the London Marathon. However much her death raised for charity is irrelevant and almost offensive.

• Margie Profet

  5 May 2012 | 2:48 pm

  She won a McArthur "Genius" award for her ideas on allergies and cancer and explored the evolutionary basis for allergies, menustration, sneezing, and all the other things our bodies do to eject toxins and pathogens.

• Dr. Michael Rose and Jimmy Moore

  28 Apr 2012 | 2:50 pm

  Michael and Jimmy discuss the New Evolution Diet and Paleo Diet from the perspective of evolutionary biology. Michael and I were colleaques while I was at the University of California, Irvine, but sadly never met. This fabulous interview is Episode 478 on Jimmy's Livin'LaVidaLow-Carb website.Luckily, I made the change in my early 40's, well before Paleo was popular or even appreciated. Michael and Jimmy discuss my early transition to what I call the Evolutionary Fitness lifeway and how all we modern humans must do that based on how adapted our ancestors were to agriculture. Michael…

• Broader Shoulders, It's the Aesthetics that Matter

  24 Apr 2012 | 2:32 pm

  Men need broad shoulders to look attractive, so do women. Women need shapely shoulders to wear off the shoulder dresses. Men just need them to look impressive. The head is framed by the shoulders. The set and breadth of your shoulders form the landscape on which your face is perceived by others. It is part of your LOOK.Broad shoulders are part of the X-look. Here is my approach to broadening the shoulders.

• 

  CrossFit Radio

• CrossFit Radio Episode 223

  9 May 2012 | 9:00 pm

  On Episode 223 of CrossFit Radio, host Justin Judkins interviewed Marcus Hendren, Patrick O’Connell, Shawn Stauffer, Gerald Sasser, Nick Fory, Joeseph Weigel and Travis Page before they competed in the 2012 Reebok CrossFit Central East Regional. This episode was webcast live at 6 p.m. PDT on Wednesday, May 9, 2012. The WOW (Workout of the Week) is from Ute CrossFit in Sugarhouse, Utah. On the minute for 10 minutes: 1 deadllift, 135 lb. 2 squat cleans, 135 lb. 3 push jerks, 135 lb. 4 air squats Rest 2 minutes On the minute for 5 minutes: 5 clapping push-ups 5 toes-to-bars 5:15 Marcus…

• CrossFit Radio Episode 222

  2 May 2012 | 9:00 pm

  On Episode 222 of CrossFit Radio, host Justin Judkins interviewed Ingrid Kantola, who finished fifth at the South Central Regional, and Bryan Diaz, who won the men’s individual competition. This episode was webcast live at 6 p.m. PDT on Wednesday, May 2, 2012. The WOW (Workout of the Week) is from CrossFit Southie in Boston, Mass. 7-minute AMRAP of: 7 chest-to-bar pull-ups 7 box jumps Rest 7 minutes 7-minute AMRAP of: 7 med-ball push-ups 7 wall-ball shots 05:19 Ingrid Kantola was featured on the show a little over two years ago just after she won the Southern California Sectional. She…

• CrossFit Radio Episode 221

  25 Apr 2012 | 9:00 pm

  On Episode 221 of CrossFit Radio, host Justin Judkins interviewed CrossFit trainer and yoga instructor Nikki McGowan. Judkins also interviewed CrossFit newcomer Brent Bearup. This episode was webcast live at 6 p.m. PDT on Wednesday, April 25, 2012. The WOW (Workout of the Week) is from CrossFit Invictus in San Diego, Calif. Four sets of: Turkish get-up, 2 reps Rest 60 seconds Kettlebell swings, 25 reps Rest 60 seconds Then three rounds for time of: 275-lb. deadlifts, 10 reps 20 hand-release push-ups 30 double-unders 4:10 Nikki McGowan was a sprinter in high school and college and had high…

• CrossFit Radio Episode 220

  18 Apr 2012 | 9:00 pm

  On Episode 220 of CrossFit Radio, host Justin Judkins interviewed CrossFit by Bodyfit owner Kevin Penner and CrossFit HQ staff trainer E.C. Synkowski. This episode was webcast live at 6 p.m. PDT on Wednesday, April 18, 2012. The WOW (Workout of the Week) is the first event of the 2012 Reebok CrossFit Games Regionals. Diane 21-15-9 reps of: Deadlifts (225/155 lb.) Handstand push-ups 5:15 Kevin Penner owns CrossFit by Bodyfit. He came on the show to talk about a unique opportunity: he and his staff have been hired to teach P.E. to the students of San Jacinto Valley Academy. Penner said…

• CrossFit Radio Episode 219

  11 Apr 2012 | 9:00 pm

  On Episode 219 of CrossFit Radio, host Justin Judkins interviewed CrossFit Valdosta owner Trebor Marple, as well as CrossFit 061 owner and 2011 Reebok CrossFit Games competitor Nick Urankar. This episode was webcast live at 6 p.m. PDT on Wednesday, April 11, 2012. The WOW (Workout of the Week) is from CrossFit Chaparral in Scottsdale, Ariz. For time: 30 toes-to-bars 95-lb. front squat, 30 reps 30 box jumps 95-lb. power snatch, 30 reps 30 burpees 95-lb. sumo deadlift high-pull, 30 reps 5:22 Trebor Marple of CrossFit Valdosta competed in this year’s Reebok CrossFit Games Open. Eight years…

• 

  CrossFit Journal

• Going Heavy at Regionals

  16 May 2012 | 9:00 am

  Olympian Chad Vaughn offers tips for attacking the heavy dumbbell snatches and hang cleans at the Reebok CrossFit Games Regionals. I remember being very surprised when the Regional events included heavy dumbbell snatches. My trade is, of course, getting a barbell over my head with two hands, not raising a dumbbell with one, so I was actually unsure that I could even handle the 70-pounder. Obviously, I had no choice but to try, and in the end it actually wasn’t that bad. It was mostly just a matter of comfort with the movement. But I can definitely understand why so many have struggled,…

• Killing the Fat Man: Episode 9

  15 May 2012 | 8:00 pm

  Nearly 50 workouts later, Gary Roberts has gone from being focused on his weight loss to being focused on general healthy living. “Now I’m (going) to concentrate on improving my fitness—not necessarily worried about fat,” he says. In this episode of the Killing the Fat Man—called “we’ve had more sex in the past 7 days then we have had in the past 2 years”—Roberts is once again talking about bedroom time with his wife. “She’s now spent the last seven days jumping my bones,” he says. “She’s been acting like…

• The Toss-Across Dice Game

  15 May 2012 | 3:00 pm

  Lori Parsons describes a fun carnival-style game to get your kids moving. At a carnival, you get a prize if you throw the ball into the right hole. In this CrossFit Kids game, the prize might be burpees. But don’t worry: your kids will still love it.

• Box Tour: CrossFit Nittany

  14 May 2012 | 7:00 pm

  In 2005, Bryan St. Andrews helped found one of the earliest CrossFit affiliates, CrossFit SouthWest, in Tempe, Ariz., not far from Arizona State University. Five years later, he moved back to his hometown and opened CrossFit Nittany near Penn State University. “Demographically, State College made a lot of sense,” he says of the college town in Pennsylvania. The town has a population of roughly 40,000, but you need much less than that to make a box work, St. Andrews adds. “If you know what you’re doing, 100 people will follow you.” In this video, we hear…

• A Partnership Made in Heaven

  14 May 2012 | 9:00 am

  A CrossFit gym inside a church? That’s exactly what Frank Shirvinski and Nick Stavlund did in Scottsdale, Ariz., to the betterment of both communities. No one is thinking about paying rent, electric bills or insurance costs when the clock is counting down from 10. In that moment, the only thing that matters is the WOD. Everything else associated with running the box and creating this moment fades. And that is a good thing. However, when the WOD is over and everyone is on the floor stretching, the reality of business returns. You have to cover your costs. You have to pay your overhead.

• 

  Welcome to CrossFit Mom

• May 16, 2012

  15 May 2012 | 10:35 pm

  Rest Day

• May 15, 2012

  14 May 2012 | 8:00 pm

  "Baby Brian"Advanced3 rounds10 beginner rope climbs25 back squats  #65Intermediate3 rounds7 beginner rope climbs18 back squats  #45Beginner3 rounds5 beginner rope climbs12 back squats  #15-25Beginner rope climb: Sit at the bottom of the rope. Pull yourself to a standing position using your legs as little as possible.

• May 14, 2012

  13 May 2012 | 10:15 pm

  Advanced 21-15-9 Overhead squats #65 Push ups Intermediate 15-12-9 Overhead squats #45 Push ups Beginner 12-9-6 Overhead squats  PVC- #25 Push upsAdvanced21-15-9Overhead squats #65Push upsIntermediate15-12-9Overhead squats #45Push upsBeginner12-9-6Overhead squats  PVC- #25Push ups

• May 13, 2012

  13 May 2012 | 1:09 am

  "Baby Jag 28"Advanced800m run28 kettlebell swings 12kg28 pull ups28 kettlebell clean and overhead 12kg28 pull ups800m runIntermediate400m run25 kettlebell swings 8kg25 pull ups or progressions25 kettlebell clean and overhead 8kg25 pull ups or progressions400m runBeginner200m run20 kettlebell swings 6kg20 pull up progressions20 kettlebell clean and overhead 6kg20 pull up progressions200m run

• May 12, 2012

  11 May 2012 | 11:21 pm

  Rest DayPoster at St. Jude. CrossFit for Hope supports St. Jude Children's Research Hospital.

• 

  CrossFit Santa Cruz

• Attention

  CrossFit Santa Cruz

  16 May 2012 | 2:01 am

  We will be CLOSED this Friday, May 18 through Sunday, May 20 to attend the CrossFit Games NorCal Regional competition. We have three individual athletes and a team competing, and we encourage everyone to come out and support! Monday, May 21, we will be back to regular schedule. ____________________ Workout: Rest day

• Hard Work

  CrossFit Santa Cruz

  15 May 2012 | 2:00 am

  Keith working the active shoulder. Humility is required in learning new skills. They take time and perseverance. It is easier to take short cuts and the easy road. Those who put in the hard work will improve and continue to improve. Those who take the easy road will eventually reach a dead end. ____________________ Workout: Back Squat 3-3-3-3-3-3-3

• What's In A Set Up

  CrossFit Santa Cruz

  14 May 2012 | 2:00 am

  Dave all set up. REGIONALS! In case you’ve been living in a dark cave for the past few weeks (aka my car that I need to clean out), then you know that NorCal Regionals are this upcoming weekend. And if you couldn’t tell from my previous exclamation, I’m SO stoked for them. I’m sure the people who are ACTUALLY competing at Regionals are excited, but mine might top theirs based on the fact that I’m self-proclaimed CrossFit nerd. Last year I was fortunate enough to go to Regionals and be a spectator. Even though I had only been CrossFitting for a month and a half, I knew that it would…

• Pull

  CrossFit Santa Cruz

  13 May 2012 | 2:00 am

  The nooners getting some. The rower is a great tool for a CrossFit affiliate. Why? Because there is no cheating the rower. A calorie is a calorie.  _______________ Workout: Tabata DeadliftTabata Front SquatTabata BurpeeTabata Box Jump

• More Than A Job

  CrossFit Santa Cruz

  12 May 2012 | 12:00 pm

  10 am on a walk. Being a CrossFit Coach is a great job. But if you were to ask me 10 years ago, "What would be a dream job?" I would not have be able to guess that I would be doing what I am doing. My job is my passion.  If you could have your dream job, what would it be?   ________________ Workout: Rest Day

• 

  CrossFit One World

• AN OLDIE BUT A GOODIE

  freddy c.

  15 May 2012 | 10:46 pm

  This list poped up on Facebook today. I originally wrote it for the blog on 12/13/2009. Kinda cool that someone was referencing it a few years after I wrote it. I have a lot of different opinions about strength and conditioning than I had just a few years ago. That's part of growing as a coach and an (aging) athlete. I still stand by this list over two years after it was written. I think it means even more to me now that I am a few years older and competing in the Master's Division at the CrossFit Games. Give it a read. Post your thoughts to comments. TEN WAYS TO BLUNT YOUR…

• IN THE NICK OF TIME!!!

  freddy c.

  14 May 2012 | 11:19 pm

  The Limited Edition Reebok t-shirts and tanks are here!!! Just in time for you to pick one up and wear this weekend to show your support for Chyna Cho and One World at the NorCal Regional Qualifier. Leo is sporting the men's t-shirt. The t-shirts rock. Unfortunately, there are no size smalls. The order got screwed up somehow and we got a bunch of 2XL and no size smalls. Go figure..... You girls are gonna love the racer tank top that Chyna is modeling. I have to admit, the Reebok shirts and tanks are way better quality than I thought they were going to be. These shirts are Limited Edition.

• CROSSFIT ONE WORLD OUT AND ABOUT......SOCAL REGIONAL???

  freddy c.

  13 May 2012 | 11:29 pm

  So I'm surfing the CrossFit Games website watching videos of all the amazing performances this past weekend, and I come across this photo for Workout #1 at the SoCal Regional. The girl doing the deadlift is Katie Hogan. What blew me away was the girl in the background. How come no one told me that Sandi Holder was competing in the SoCal Regional?!?!?!?! Don't they know she trains at One World and we are NorCal??? So Sandi, please tell us how you did...... WORKOUT   5/14/2012 5 x 3 front squat  Then.... Complete the following for time: 5 muscle-ups 3 rounds of 21…

• HAPPY MOTHER'S DAY

  freddy c.

  13 May 2012 | 2:06 am

  There is no love like the love of a mother for her child.  Happy Mother's Day to all the One World mothers across the globe. The gym will be closed on Mother's Day. The workout for Mother's Day is the Mom 10k. Run 10k for time. 

• OH JOE......

  freddy c.

  12 May 2012 | 12:56 am

  Random One World Text Photo of The Day: It's Joe Nepo getting crazy with his new apron!! WORKOUT   5/12/2012 Complete the following for time: 400m run 12 pull-ups 6 shoulder press (M:95#/W:65#) 8 pull-ups 4 shoulder press 4 pull-ups 2 shoulder press 800m run 2 shoulder press 4 pull-ups 4 shoulder press 8 pull-ups 6 shoulder press 12 pull-ups 400m run

• 

  CrossFit Discussion Board

• CrossFit Kids Equipment

  Jennifer M Lopez

  16 May 2012 | 2:56 pm

  Hi all, i am starting up a CrossFit kids program at our local elementary school, can anyone set me up with some basic equipment needed to get things rolling? Thanks greatly!:notworth:

• Is my programming ok?

  Mike Doehla

  16 May 2012 | 1:46 pm

  I don't go to an affiliate and built a decent garage gym and I'm wondering if my programming is good for my goals to get stronger and more conditioned with looking better. Here are the past few weeks 4/26 Power Clean: 95 lb x 10 reps 95 lb x 8 reps 115 lb x 8 reps 115 lb x 6 reps 135 lb x 3 reps 135 lb x 3 reps 135 lb x 5 reps 155 lb x 3 reps 155 lb x 3 reps 155 lb x 3 reps Wod- 10 minute amrap 12 24" box jumps, 6 pull ups. Got through 7 full rounds and 12 box jumps 4/30 Wendler 531 day 1 of press then... Wod 1- 5rds. 5 chin ups, 5 hspu's. Chin ups were very easy. Hspu's not so much.

• CrossFit in Costa Rica

  Walter Augustine

  16 May 2012 | 1:28 pm

  Are there any Crossfitters in Guanacaste, Costa Rica? I'm here until June 28, then I'm off to the US. If anyone wants to train, send me a message.

• Garage Gym

  Redmond Brow

  16 May 2012 | 1:01 pm

  Hi I am looking to start my own little box in my garage, because I am moving to a new house with a 2 car garage and my dad said he would help me convert it into a gym. So I need so help on things I should get or do to start it up I also saw that they make Starter Crossfit kits was wondering if anyone has any reccomendations on what ones are good and not good. Any advice would be helpful. Thanks Red

• Best replacement(s) for bench press

  Anthony Giurato

  16 May 2012 | 12:55 pm

  What are good replacements for bench press? Most strength templates include 2 pushing movements: press and bench press. I work out at home and have access to quite a bit of equipment, but not a bench. I already press once a week and am wondering what I should do for my second pushing movement. Some possibilities I can think of are:Press (twice a week) Push press (Weighted) ring dips Push-ups Since the next questions on these boards are typically "what are your goals" and/or "what are you doing now", here's that info. My current goals are to increase strength, remain…

• 

  FIT AS FU*K

• Ready for Regionals: Ellinor Rehnström (Sweden)

  fitasfuck

  14 May 2012 | 12:53 am

  Name: Ellinor Rehnström Country: Sweden CrossFit Affiliate: Crossfit Nordic Participating individually/team: Individually Have you been to the Regionals/CrossFit Games previously? No never, last year I qualified for the Regionals but I couldn’t go… How has your training been leading up to the CrossFit Opens 2012? After “SM” (Swedish CrossFit challenge) in October 2011 I did 6 weeks of Garage Volume Training. That helpt me al lot and I got much stronger by doing that program. After that I made new PR in snatch, clean, bench press and deadlift. And then I started…

• Ready for Regionals: Lacee Kovács (Hungary)

  fitasfuck

  11 May 2012 | 1:31 am

  Name: Lacee Kovács Country: Hungary Participating individually/team: Individual Have you been to the Regionals/CrossFit Games previously? Yeah, I was at the Regionals in 2011, Bolton. How has your training been leading up to the CrossFit Opens 2012? I trained mixed, but I ‘ve been sick, so I’m not in the best condition. How will your training be leading up to the CrossFit Regionals 2012? I will train my weaknesses and be preparing hard. What is your favorite WOD for Regionals? Event4 and Event6,because these are high volumes WOD. I like to kill myself! What is your least…

• Ready for Reginoals: Linda Aasted Pedersen (Denmark)

  fitasfuck

  10 May 2012 | 1:45 am

  Name: Linda Aasted Pedersen Country: Denmark CrossFit Affiliate: CrossFit Holbæk Participating individually/team: Individual Have you been to the Regionals/CrossFit Games previously? No How has your training been leading up to the CrossFit Opens 2012? I’ve focused more on strength by using Jim Wendlers 5-3-1 program. How will your training be leading up to the CrossFit Regionals 2012? More focus on technique in for example handstand push-up, pistols and cleans. Furthermore, I need more weight on my max clean, which has long been at approximately 60 kilos. What is your favorite WOD for…

• Ready for Regionals: Anders Galaly (Denmark)

  fitasfuck

  9 May 2012 | 1:42 am

  Name: Anders Galaly Country: Denmark CrossFit Affiliate: Spartan Mentality CrossFit, Aarhus Participating individually/team: Individually Have you been to the Regionals/CrossFit Games previously? Yes, last year I competed at the European Regionals (finished 4th) How has your training been leading up to the CrossFit Opens 2012? Filled with weightlifting until I dislocated my thumb in Oct. 2011, and couldn’t use my hand properly before December. December and January were used for rehab and in February I had a competition every weekend, so I didn’t enter the Opens as thought I would.

• Ready for Regionals: Nicola Simpson (England)

  fitasfuck

  8 May 2012 | 1:17 am

  Name: Nicola Simpson Country: England CrossFit Affiliate: Crossfit Leeds Participating individually/team: Individually Have you been to the Regionals/CrossFit Games previously? Yes last year 2011 I competed as part of CrossFit Leeds team. How has your training been leading up to the CrossFit Opens 2012? I trained as I normally would up to the Opens. I like to train as often as I can and I’m always conscious of my weaknesses and work on them. We have a strong group of girls at Leeds so we all push each other in different areas. How will your training be leading up to the CrossFit Regionals…

• 

  CrossFit East Bay

• Wednesday 120516

  15 May 2012 | 11:40 pm

  A lighter Chris Spealler does "Annie". WOD 120516 A: High hang power snatch 3-3-3-3-3-3-3 B: "Annie" 50-40-30-20-10 Double-unders Sit-ups

• Tuesday 120515

  15 May 2012 | 12:53 am

  WOD 120515 Deadlift 5-5-5-5 Then do a set of 5 or MORE All at 85% of 1RM Post loads to comments. CrossFit Body 6:30AM, Meet upstairs in the yoga room Mobility: Hips! Skill: Accuracy drills Conditioning: AMRAP in 7 minutes: Bear crawl across the room Broad jump across the room 10 Push-ups Post completion to comments.

• Monday 120514

  14 May 2012 | 12:31 am

  Mikko Salo push-presses 255lbs for reps. WOD 120514 A: Push-press 5-5-5-5 Then do a set of 5 OR MORE All at 85% of 1RM B: 2 rounds: Run 200m 30 Wall-balls 20/14lb CrossFit Body 1:05PM, Meet upstairs in the yoga room Mobility: Hips! Skill: Accuracy drills Conditioning: AMRAP in 7 minutes: Bear crawl across the room Broad jump across the room 10 Push-ups Post completion to comments.

• Sunday 120513

  13 May 2012 | 1:33 am

  This has nothing to do directly with CF, but a truly great coach. WOD 120513 This workout is geared towards beginners. REGULARS ARE NOT ENCOURAGED TO COME. The pace will be slower than usual. Those with no, or limited experience are encouraged to come. A:10-10 Sumo Deadlift 135/95 On Trainers Count B: 4 Rounds Run 200 meters 20 Sumo Deadlift 95/65 Focus on form, not time. Your back should NOT hurt from doing this. Trainers will stop you, correct you, lower your weights (including right down to a dowel) or cut down your reps if you can not perform the movement correctly. Post time to comments.

• Saturday 120512

  11 May 2012 | 10:13 pm

  Watch the Central East Regionals live on the CrossFit Games website this weekend! WOD 120512 A: Clean & Jerk 1-1-1-1-1 B: Pick one: -Run 5k -Row 5k -Run 10k -Row 10k Post loads in part A and selection and time in part B to comments.

• 

  Comments on: Blog

• By: Saturday 4/21/12 « Cedar Creek Strength & Conditioning

  Saturday 4/21/12 « Cedar Creek Strength & Conditioning

  21 Apr 2012 | 8:49 am

  [...] at a time complete: 300m Walking Lunges 1200m Relay Run with MedBall 100 Burpees COMPETITION WOD http://www.crossfitinvictus.com/blog/ MOBILITY WOD Share this:TwitterFacebookLike this:LikeBe the first to like this [...]

• By: Rebuilding « Stephanie McCormack

  Rebuilding « Stephanie McCormack

  12 Apr 2012 | 9:46 pm

  [...] built a strong community around me prior to this and now I can lean on them when I need them most. CJ, Tamer, Dawn, Heidi, Dr. Flint…and this list goes on. So many people have been there to [...]

• By: CrossFit Alexandria » Blog Archive » March 30, 2012

  CrossFit Alexandria » Blog Archive » March 30, 2012

  29 Mar 2012 | 6:16 pm

  [...] “Repeat After Me – I Will Pull Myself UNDER the Barbell” – CrossFit Invictus [...]

• By: Why Your Gym Needs A Blog | Fitrilla

  Why Your Gym Needs A Blog | Fitrilla

  20 Mar 2012 | 11:11 am

  [...] your business.  CJ Martin of Invictus is a prime example.  He has a great blog check it out CF Invictus Blog.  This has set him up to be one of the most credible people in CrossFit.  He puts out high quality [...]

• 

  Confessions of a Crossfit Coach

• Dynamic Rants: The Body by (Soy-Based) Scam that is called Visalus

  21 Apr 2012 | 11:24 am

  You have no ideaSo, when you live in a bit of a self-dug cave (no Paleo pun intended, seriously), you tend to miss "goings-on" in various communities.  Lately, for me, it's been a circle of work/baby/work/sleep.  Rinse, repeat.   I actually had a pretty cool post of random news snippets, sound bites, and what-not, but this one had to happen.I haven't had the luxury of free time, casual conversation, and most importantly, time to coach at my favorite kick-ass strength & conditioning facility, Crossfit Lethbridge.  But wow did I ever have an eye opener…

• Adrenal Dysfunction: An Intro Primer

  2 Apr 2012 | 11:49 pm

  3-2-1...um, no go?Adrenal Fatigue.  Adrenal Dysfunction.  The first time I actually heard these words, immediately my bullshit radar went off.  I figured these were the excuse labels folks placed on themselves when they didn't want to work hard, didn't want to change a shitty diet, or didn't want to alter their destructive lifestyle habits.Wow, was I ever wrong.  And I have really awesome bullshit radar.  But I missed the target by a mile on this one.What lies below is a seriously cut-down primer on adrenal dysfunction; a bit of anatomy, causes, classifications, and…

• Update: Not Dead, Haven't Run Away With Annie T, Still Livin' The Dream

  16 Feb 2012 | 12:55 pm

  I thought I'd slap down a few thoughts and updates just to let folks know I'm actually still alive.  So, where the f*ck have I been????  Bah, let's leave that boring shit till later.  You come here for cutting edge nutritional science, not to hear what I've been doing with my rockstar (ha!) life.  Onto sciencey goodness:Med Sci Sports Exerc. 2012 Feb 9. [Epub ahead of print]Protein Ingestion Prior To Sleep Improves Post-Exercise Overnight Recovery.Res PT, Groen B, Pennings B, Beelen M, Wallis GA, Gijsen AP, Senden JM, van Loon LJ.Source1Department of Human Movement…

• Soundbites & Confessions to End 2011

  31 Dec 2011 | 4:06 pm

  Sneakin' in one last blog post before 2012...First off, I have an actual educational, organized, and informative post on adrenal fatigue brewing for early 2012.  This, though, will not be that; in typical North American ADHD fashion, I'm going to puke forth a shwack of Soundbites and Confessions to ring in the New Year.  As always, some will be personal, some will be sciencey, and some will be sarcastic.Confession:  I think Metabolic Typing is a bunch of Horseshit.It's interesting that 1) I've been asked more than a few times about this in the recent months from folks all over…

• Dynamic Nutrition at Taranis, Real Food vs Vitamins, and Maddy

  6 Nov 2011 | 9:21 pm

  Dynamic Nutrition Beasts Alicia Connors, Steve Howell, Jeremy Meredith, and Joey LutzThis past weekend, a shwackload of high-end athletes took part in what's sure to be known as western Canada's biggest mid-season Crossfit competition: The Taranis Winter Challenge, in Victoria, BC.  You can check that link for the listing of the WODS (which looked excellent and well rounded, says this middle-of-the-road athlete that wasn't there), and check HERE for the rankings.I'm extremely proud to say that FIVE of my athletes placed top 10 in a very deep talent pool of over 50 men and 35 women: …

• 

  KettlebellRob

• "Piranha"...

  16 May 2012 | 10:56 am

  15-10-5 of:Toes-to-Bar Deadlifts @ BW (155)Chest-to-Bar Pull UpsPush Up7:13 Rx  (1:14 PR)(Toes-to-Bar Deadlifts are 1 Deadlift then 1 Toes-to-Bar)

• "Leap of Faith"...

  15 May 2012 | 11:12 am

  500M Row15 KBS (53)5 Muscle Ups400M Row12 KBS4 Muscle Ups300M Row9 KBS3 Muscle Ups200M Row6 KBS2 Muscle Ups100M Row3 KBS1 Muscle Up15:37 Rx

• "Front Squat O.T.M." & Double Tabata Ropes and Burpees

  14 May 2012 | 9:51 am

  Front Squat 2-2-2-2-2-2-2-2 @ 195# - On the minute for 8 sets (felt solid) Cash out: Double Tabata Ropes and Burpees (6 Burpees - need to push for more)

• Front Squats...

  12 May 2012 | 7:57 am

  95x5115x5140x3160x3180x3205x3

• CrossFit Games Regional Jumbotron Stream

  11 May 2012 | 11:53 am

  Watch the Crossfit Games Regional WODs LIVE: Watch the 2012 CF Games - Regional Action - LIVE

• 

  Paradiso CrossFit - Forging Elite Fitness and Health in Los Angeles

• Tough Mudder

  Diso

  8 Jul 2012 | 1:59 am

  From the website:  Tough Mudder events are hardcore 10-12 mile obstacle courses designed by British Special Forces to test your all around strength, stamina, mental grit, and camaraderie. As the leading company in the booming obstacle course industry, Tough Mudder has already challenged half a million inspiring participants worldwide and raised more than $2 million dollars for the Wounded Warrior Project. But Tough Mudder is more than an event, it’s a way of thinking. By running a Tough Mudder challenge, you’ll unlock a true sense of accomplishment, have a great time, and discover a…

• Mile Time Trial

  Diso

  31 May 2012 | 1:59 am

  Be at Santa Monica College Track on Wednesday, May 30th at 6:30!  Read below for more details… A note from Frank: At Track Night we were discussing the mental and physical intricacies of running a 1 mile time trial.  A goal of mine for the last 3 years has been to run a sub 5 minute mile, and with a current PR of 5:19, I definitely have my work cut out for me.  I don’t doubt that I can achieve this goal; it will just take consistency and hard work, with a huge emphasis on mobility, which is one of my weaknesses. A little competition never hurt anyone, so Graeme came up with the…

• Games Reflections

  Diso

  16 May 2012 | 12:48 am

  Wednesday, May 16, 2012 Go to track night tonight if possible!  Today will be great training for the 1 mile Time Trial coming up in 2 weeks! Mobility:Jog 400 metersFoam Roll Calves, 60 seconds eachDROM Classic Warmup:Take 15 minutes to perform 2-3 rounds of 10-15 reps of each of the following:Overhead Squats, start with PVC and work up to a barbellGHD SitupsHip ExtensionsPullups, start strict and work up to kipping, feel free to practice butterflyPushups or DipsSampson Stretch Workout of the Day: Three rounds for time of: Run 800 meters Rest 2 minutes Note:  For anyone with sore calves, you…

• Another Tuesday….

  G

  14 May 2012 | 11:36 pm

  Tuesday, May 15, 2012 Mobility: Tricep mash, 1 minute each Samson stretch, 1 minute each Warm-up: Spend 12 minutes to find your 3 rep max Hang Power Clean Workout:3 rounds for time of:50 Lateral jumps, 12 inches20 Dumbbell Overhead Walking Lunges, Right Arm10 Alternating DB Snatches20 Dumbbell Overhead Walking Lunges, Left Arm Dumbbell load should be heaviest possible.   Cool down:50 Hollow rocks50 Arch rocks  The “Main Event” I recently came across the term “barbell gymnastics” to describe the olympic lifts.  We define gymnastics as the ability to control…

• Moving On

  Diso

  13 May 2012 | 12:11 pm

  Monday, May 14, 2012 Mobility:Jog 400 metersKeg Drill, 2 minutes Warm up:3 minutes Double Under Practice, practice unbroken sets of 20 repsBurgener Warmup with BarbellSnatch Skill Transfer Series with Barbell10 minutes to work up to a moderately heavy snatch weight The Burgener Warmup and the Skill Transfer Series should not take longer than a couple minutes each.  Use a PVC or light barbell as necessary.  If you do not know these two warmup series, perform 15 Overhead Squats and 15 Hang Squat Snatches with a bar of your choice.  Practice the split position if you lack a quality overhead…

• 

  RARE Crossfit, Fredericksburg Virginia

• Better Body Challenge 5

  admin

  15 May 2012 | 8:47 pm

  The Better Body Challenge is fast approaching. We have finalized the nitty gritty components of the challenge, and you will all be able to download the instructions from the RARE site tomorrow afternoon.  As promised, you and your team mate will have the choice of either a Paleo or Zone diet, however, both members have to do the same. We will be available to answer questions this Thursday evening at 6:30pm and also on Saturday morning after class. The challenge begins this coming Monday 21st May. Is everyone ready to look and feel in the best shape of their lives???? Please read over the…

• Tuesday

  admin

  14 May 2012 | 8:00 pm

  Tribal Quest Tribal Quest is quickly approaching and we need to get a team together to represent RARE! Word on the street is that another local crossfit has already assembled a team twenty-five members strong. We aren’t going to be out done in our own race are we???? I’ve heard a lot of you talking about it so why not go ahead and sign up? Al has been kind enough to start training runs once a week so that everyone can meet and run together. There is no doubt in my mind that everyone is already in good enough shape to kick some butt! If you are interested in signing up make sure you see…

• Monday

  admin

  13 May 2012 | 7:41 pm

  Recovery Time How do you find time for recovery after your tough workouts?  Some people find it difficult to change their daily routine to include recovery measures, so they are forgotten.  Recovery is so important to your daily fitness routine, it cannot be pushed by the wayside.  Here are some ideas to find time for recovery in your every day routine. Roll out your tissues while watching T.V. Use your lacrosse ball while in your car. (I put mine between my back and the seat.) Ice sore areas using bags of ice while in your car or watching T.V. (20 min.) Make sure your supplements are in a…

• Friday

  admin

  10 May 2012 | 8:18 pm

  Massanutten Mountain Trails 100 Mile Run Phil, the man pictured below, will be running this race tomorrow!  The picture says it all and here is a little story about this RARE Man.  Almost 2 years ago Ryan introduced Phil to RARE CrossFit and he stuck with it for about a month or two. He then decided our training just wasn’t right for him and proceeded to train the way he always had. Fast forward a little bit and Phil has been with us a year this month…and made some serious gains in strength, flexibilty, and endurance. This will be Phil’s sixth 100 miler and second MMT 100.

• Thursday

  admin

  9 May 2012 | 8:24 pm

  Today’s Workout Endurance WOD WOD make up day Open Gym A WOD will be offered, but you will have some choices to make.  Skill work and Open gym will take place after the WOD.

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  CrossFit Snohomish Blog

• May 16th, 2012

  thevales

  15 May 2012 | 9:47 pm

  For time: Three rounds of: 345 pound Deadlift, 7 reps 7 Muscle-ups then, Three rounds of: 21 Wall ball shots, 20lb ball 21 Toes-to-bar Post time to comments. The sub for Muscle ups for this WOD will be ring rows and ring dips scaled to an appropriate number each round.

• May 15th, 2012

  thevales

  14 May 2012 | 10:49 pm

  Your Brain Did you know that your brain is made up of HUGE amounts of cholesterol? Did you know that your brain CANNOT function properly without cholesterol? Did you know that more and more research is linking low cholesterol with poor brain function and Alzheimer’s disease? It seems odd to me that a cholesterol rich diet would be good for brain function, but bad for everything else. Search “brain cholesterol” and research for yourself. BTW, Weston A. Price has been touting the benefits of dietary cholesterol since the 1940′s (not to mention, Vitamin’s D, K and…

• May 14th, 2012

  thevales

  14 May 2012 | 12:32 am

  Three rounds for time of: Run 800 meters Rest 2 minutes Post time to comments. Compare to here.

• The New Lynnwood Whole Foods

  andreachristinestein

  12 May 2012 | 9:00 pm

  You know you’re pretty lame when you go to a grocery store for fun. We browsed the new Lynnwood Whole Foods to see how it compares to our local favorites. The verdict: it was fun, filled with lots of cool expensive foods. However, we know where to get just as great products at a fraction of the cost. No joke. The Stein Family Weekly stores: The Everett Coop: weekly staples include pastured eggs and raw milk. The Grocery Outlet: sketchy, I know, I would never go there in the dark! But, we find tons of cool foods there. Their stock changes frequently, so you never know what you’re…

• May 12th, 2012

  thevales

  11 May 2012 | 11:37 pm

  Complete 12 rounds, beginning each round every minute on the minute, of: One snatch then complete as many double unders as possible during the remainder of the minute. Post score of all successful snatches plus all successful double unders. For instance, if you successfully complete a 100# snatch and 50 double unders each round your score would be 18oo (1200 pounds lifted on the snatches plus 600 double unders). You may change weights during the WOD, but it will take away from time doing double unders. Snatches may be power snatches or squat snatches. If time allows complete this WOD in…

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  Rx Girls: Miami

• RX Girls Miami – 05.07.12

  Monik

  7 May 2012 | 11:54 am

  Overcome Being Negative! It’s been a while… I have a lot going on and mostly I’ve been posting on my preggo blog about my workouts and stuff. Sorry for neglecting RX Girls!! Anyway, this topic comes up a lot at the gym. Negative thoughts during difficult situations. Whether it be your workouts, your body image, or stressful events going on in your life, giving up power to something outside of your control is never a good thing. What IS a good thing is the fact that your actions and emotions are controlled by your thoughts. Learning to have more control over negative…

• Rx Girls Miami: 04.10.12

  Monik

  10 Apr 2012 | 1:42 pm

  Here’s a Quick Breakfast Idea: Buy some of those frozen sweet potato fries from whole foods or trader joes and bake them for 10-15 min. Fry up some eggs in coconut oil and add a little garlic sea salt. Serve on top of a bed of spinach. Yum!

• Rx Girls Miami – 04.01.12

  Monik

  1 Apr 2012 | 1:46 pm

  Stop fooling yourself! (how could I resist the lame joke?) You are capable of MUCH MORE than what you tell yourself. Almost daily I am met by someone who doesn’t think they can do something. Someone who actually believes that some movement or circumstance is going to be too much for them to handle. NOT TRUE! Not if you stop limiting yourself with negativity about your so-called weaknesses. Strengthen your mind first. What are you good at? What makes you feel confident? Use THAT to get you through hard times… Better yet, in life, it’s our challenges that show us who we really…

• RX Girls Miami: 03.19.12

  Monik

  20 Mar 2012 | 1:42 pm

  I don’t even know what to call this recipe… The other night I was hungry and mixed a bunch of random stuff in the house together. It came out awesome! One of the sauces I love to make is a coconut tomato sauce. Almost like the primal version of “ala vodka”. Now keep in mind this recipe is not “paleo”, it has black beans in it and the tomato paste came from a can! Regardless, you can always make your own tomato sauce and take out the beans if you want to… Ingredients: 1 Pack Ground Buffalo meat 1 Can Tomato Paste 2 Cloves Garlic (I love garlic!) 1/4…

• RX Girls Miami – 02.26.12

  Monik

  26 Feb 2012 | 6:47 pm

  RX Star Weekend Workshop This weekend CrossFit Soul hosted the RX Star workshop, which was awesome! If you have a chance to do one of these in the future, I would highly recommend it! Every single girl that attended either got their first pull up, handstand, or handstand push up. If you already had those things, you learned skills to perform those movements more efficiently. On top of that, the goal workshop was a great way to learn about focusing on strengths and using positive self talk to get you through challenging events inside and outside of the gym. Great weekend!!! SO – my thing…

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  North Shore CrossFit

• Wednesday, May 16, 2012

  6amjoec

  16 May 2012 | 4:00 am

  Today’s WOD: Skill: - Turkish Get-ups 5 Rounds - 10 Reverse Lunge Wall Balls - 10 Double Unders - Shuttle Run (25 Yards, touch & go at every 5 yards) Good Times! Today’s WOD Sponsor is Scott Berger Landscape Design.  Get your yard spruced up this spring!

• Basketball Tournament and BBQ

  Coach Dave

  15 May 2012 | 8:00 am

                When: May 26th 1pm Where: The Butera Ranch (location will be disclosed after sign up) Sign up:  There will be a sign up sheet on the main board of the gym.  If you put your name on it you are expected to be there!  This is going to be an Epic 3 on 3 basketball tournament NSCF style.We are going to do a random drawing for teams to make it as fair as possible.  I was considering bringing in some pros and faking membership agreements for the win but decided to go the fair and square route. This will be a double elimination tournament…

• Tuesday, May 15, 2012

  6amjoec

  15 May 2012 | 4:00 am

  Today’s WOD: Skill: - Handstand/Handstand Push-ups - 4 x 400m Row Rest 1 minute between efforts Rest 10 Minute Cindy - 5 Pull-ups - 10 Push-ups - 15 Squats Good Times!

• CrossFit Kids 5-14-12

  Kaitlin

  14 May 2012 | 9:10 pm

  Warm Up: Dynamic Skill: Clean WOD: On the minute for 15 minutes 3 Cleans (6 if using PVC) 6 Box Jumps Challenge: Handstand hold

• Monday, May 14, 2012

  6amjoec

  14 May 2012 | 5:08 am

  Today’s WOD: - 5×3 Deadlifts Elizabeth 21-15-9 - Squat Cleans 135/95 - Ring Dips Tabata partner med ball sit-ups Good Times!

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  Workout of the Day Training Blog

• Who's ready to compete?!

  Dani

  17 May 2012 | 1:31 pm

  Celebrate Freedom is an ATL affiliate League team competiton on June 30th with both mixed and Elite divisions. We are putting together mutliple teams so lets us know if you want in!  Check out the website for more info.Contact Dani to get your spot. 

• Rest Day

  Hils

  16 May 2012 | 5:00 am

  Lunch crew devastation after Tuesday's 20min. amrap Rest and recovery is an essential part of any workout routine. Your after exercise recovery routine has a big impact on your fitness gains and sports performance and allows you to train much more effectively. Unfortunately, most people don't have an after exercise recovery plan. Here are some tips to get your post-workout plans on track. Here are 10 ways to recover quickly after exercise.  

• Time to get your run(s) on.

  Hils

  15 May 2012 | 5:00 am

  MC- rope is moving so fast you can't even see it. 1600m run x 3- rest 10 min between efforts  Run 1 - recoveryRun 2 @ 80%Run 3 @ 90%

• Monday

  Dani

  14 May 2012 | 7:58 am

  20 min AMRAP5x Thruster-95/657x Hang Power Clean9x Sumo deadlift high pull

• SDS/PPS Friday

  Hils

  11 May 2012 | 5:00 am

    Fudger.....(You create the caption) SDSPower Clean- Work up to 1RM ( no more then 3 failed attempts)5x15 Back Squat- 60% of 1RM- rest 3 min between each set  PPS5 sets: increase load per set- rest 4 min between each set3x Squat Clean + 1 jerk on last rep- start with challenging weightAMRAP PushupMax Height Box jump- increase height of box each set- challenge yourself

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  Colin McNulty.com: CrossFit, Nutrition, Health & Safety

• Is the Gov’t Taxing the Rich Less?

  Colin McNulty

  15 May 2012 | 5:29 am

  Something has been niggling in the back of my mind: a Labour party flyer that came through the door last week in the run up to the local elections which said “The Conservatives are giving tax breaks to the Rich” (or something like that).So it occurred to me, that there should be a graph out there that, when all PAYE and National Insurance and Personal Allowances etc are added together, shows the total tax people pay by salary, and how that has changed from last year. I’m please to report that the internet did not let me down, and I found exactly that analysis already done…

• What To Do in South Africa for 3 Weeks

  Colin McNulty

  20 Apr 2012 | 12:50 pm

  I’ve not posted anything on this blog for a while, the reason is that I’ve just got back from a 3 week holiday in sunny South Africa, and a jolly good time it was too.The primary reason for not posting about my holiday before now, is that has never struck me as particularly sensible to announce on this great interwebs that you’re going to be away from home. Of course we had someone looking after the house, but all the same.In a nut shell, here are the highlights:Flew on the new double decker A380 from Paris to Johannesburg (Jo’burg)Surfed in the Indian ocean off…

• Should You Participate in the CrossFit Open Games?

  Colin McNulty

  13 Feb 2012 | 12:03 pm

  The CrossFit Games season is upon us again, but should you participate?First off if you don’t know, CrossFit (is one of the fastest growing sports in America according to Forbes magazine) and the CrossFit Games are a worldwide open competition that anyone can enter, aimed at finding the Fittest on Earth. Here’s a quick history:The latest figures show that CrossFit has 3,400 affiliated CrossFit Gyms worldwide now, a massive 60% jump from 2,100 last year, and yet entry for the open is just $20 in the US & Canada, or $10 everywhere else. What’s on offer, apart from the…

• Tony Blauer is coming to London

  Colin McNulty

  31 Jan 2012 | 5:50 am

  On the 3rd March, Tony Blauer himself is flying into London to give a Be Your Own Bodyguard 1 day seminar at Crossfit Central London. I’ll be there, along with many of the other Personal Defence Readiness (PDR) Coaches from around the UK and Ireland.If you’ve never seen Tony teach his very unique brand of personal safety, I highly recommend you get your butt down to London in a month’s time and check it out. It’s no exaggeration to say that it will change for the better, the way you think about your safety for the rest of your life. People who attend the PDR Personal…

• I’ve Lost 7lbs (1/2 stone) in 11 Days, How’s Your Christmas Mince Pie Flab Doing?

  Colin McNulty

  14 Jan 2012 | 4:50 am

  What a good start to the New Year’s efforts to loose the Christmas flab! This morning saw me break the 1/2 stone (7 lbs / 3 kg) loss mark, since I started being good again on Tuesday 3rd Jan, which is 11 days ago at the time of writing.What’s even better is that includes a cheat day last Saturday, and as it’s Saturday again today, that’s another cheat day. Excellent! To be clear here, that’s done without food restriction, without hunger, without low fat diet bars or shakes, and I’ve been eating 3+ times per day.It’s one of the things that in some ways…

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  CrossFit Central

• 3rd Annual Garage Gym Throwdown

  16 May 2012 | 12:00 am

    The third and final event of the Relentless Event Series is coming, Saturday, June 2nd.  The 3rd Annual Garage Gym Throwdown will complete the series with a challenging competition inside the LCRA parking garage.  This event is great for both indoor and outdoor clients and is sure to be fun for you and your partner.  Join us after the Throwdown at Abels on the Lake for our series completion celebration.   3rd Annual Garage Gym Throwdown | June 2nd - REGISTER NOW! @LCRA Parking Garage, Austin, TX 50 Teams of 2 $100 per Team open to the public More Info REGISTER HERE…

• Travelling CrossFItter

  15 May 2012 | 12:00 am

  The Double Cs made it to China!  Randy is a long time member and diehard kettlebeller.  Randy takes on everything including CrossFit Endurance, indoor WODs and Kettlebell classes!  True to form, while traveling in China, Randy found the only CrossFit/Kettlebell gym in the country!  China's Kettlebell Club is located in Shanghai and had just achieved their official affiliation in time to welcome Randy!  Nothing proves the strength of the CrossFit community more than being in China finding a welcoming gym and a great WOD. What is the best place you have found a…

• Spring Picnic

  14 May 2012 | 12:00 am

    CrossFit Central's Annual Spring Picnic is this Friday, May 18th.  This is a chance to enjoy the spring weather and great company.  Take this opportunity to learn something new about your classmates.  Friends, family and children are welcome!  We will meet at Northwest Park for our famous Hoover Ball and BBQ!   Spring Picnic Friday, May 18th @ Northwest Park 6:00pm-9:00pm *bring a side item to share **No RSVP necessary.  We will provide meat for the grill including sausage, chicken & hamburgers.  Water will be provided.  Please bring a…

• Relentless 5K

  13 May 2012 | 12:00 am

  Thank you to have everyone who came out to the Relentless 5K yesterday.  We had 40 athletes take on this 5K with a twist.  Each member of these teams of two completed 3 miles and a mini WOD which included box jumps and sandbag carries.  These athletes put in great effort and all completed the task under an hour.   Thank you to Camp Mabry for allowing us to use their field and to our sponsors, Fringe, Conley Sports, Trigger Point and Advocare.  This was the second event of the Relentless Event Series.  The conclusion of the series is Saturday, June 2nd with the…

• Team

  12 May 2012 | 12:00 am

  Did you ever play on a team growing up where the same kids played on that same team for years and years? Once those kids got to about 12 years old, they would usually dominate the league. The reason for their winning was not more practice than any other team, the kids were not better individual athletes than others in the league, and it wasn’t because their jerseys always seemed to be cooler than the rest. The simple reason for their dominance was their experience together as a team. The same is true for CrossFitters especially as the team aspect of competitions continues to grow. How…