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Sunday – “Success is a lousy teacher. It seduces smart people into thinking they can’t lose.” Bill Gates

November 23, 2014
All Levels
Teams of 2 complete 10 rounds each:
7 T2B (or 15 UB V-Ups)
6 Squat Cleans
*partner hands from a bar
**for every time the partner comes off the var before the round is complete, each will complete 3 burpees at the end of that round.
Three rounds for reps of:
155 pound Squat cleans, 1 minute
20′ Shuttle sprints (20′ forward + 20′ backwards = 1 rep), 1 minute
245 pound Deadlifts, 1 minute
Burpees, 1 minute
155 pound Jerks, 1 minute
Rest 1 minute
Enlarge image
U.S. Army Sergeant Jason A. Santora, of Farmingville, New York, assigned to the 3rd Battalion, 75th Ranger Regiment, based out of Fort Benning, Georgia, died in Logar province, Afghanistan on April 23, 2010, from wounds sustained during a firefight with insurgents. He is survived by his parents Gary and Theresa, and sister Gina.
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Saturday – “Global warming is not a conqueror to kneel before – but a challenge to rise to. A challenge we must rise to.” Joe Lieberman

November 22, 2014
5 rounds of:
1a) Handstand holds (chest facing wall)
1b) 5-10 Toes thru rings (or 5 V-Ups with a :05 pause at peak)
rest 2 min
Partnered WOD
5 rounds each
5 shoot thru’s w/push-up
20 lateral hops over a hurdle
2 wall walks (nose to wall or as close as you feel comfortable)

Injury and Opportunity

By Bill Starr
Smart athletes look at injuries as a chance to put in some extra work on the healthy parts of the body.
Anyone who trains seriously for any length of time is going to sustain an injury. This is simply a law of nature and no one, as of yet, has found a way to avoid it.
Even those who do fitness routines and use light weight for higher reps still get dings somewhere along the way. Then there are those injuries that occur outside the weight room: hurting a shoulder when chopping down a tree that had fallen across a driveway, tweaking something while helping a friend move some extremely heavy furniture up three flights of twisting stairs, etc. Injuries are a part of life.
What really amazes me is that more people don’t get hurt while lifting weights. They don’t bother to warm up at all before doing their workouts, overtrain their upper bodies to the extreme, never bother stretching after a session, and do many exercises using very sloppy form. But sooner or later, this neglect of the more important aspects of strength training and bodybuilding catches up with them and they have to deal with an injury.
If this sounds as if I’m a doomsayer, I’m not. I’m an advocate of training throughout a lifetime. I’m simply stating a hard and fast truism. Train diligently and you’re going to get hurt. The key to being able to continue to train is the ability to deal with any injuries that occur along the way. And unless the injury is a serious one that requires the attention of a medical specialist, I believe the burden of healing that injury falls on the individual himself.
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Friday – ” A successful marriage requires falling in love many times, always with the same person.” Mignon McLaughlin

November 21, 2014
10 minutes to find a working back squat weight
Back Squat 5 x 5
RI: 2:30
20 min AMRAP
10 push press (CF2 95/63)
10 KBS (CF2 24/16)
10 Box Jumps (CF2 24/20)
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Top Tips For Your First Two Years of CrossFit

Think back to all the mistakes you made when starting CrossFit, and all the things you know now but wish you knew back then. Here are some of the best tips from the top coaches no matter what level of CrossFitter you are; we’d like to hear your tips in the comments as well.  (READ ON…)
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Thursday – “The task of the modern educator is not to cut down jungles, but to irrigate deserts.” C. S. Lewis

November 20, 2014
10 min EMOM
1 clean complex every 2:00 @ 75% of PC
2 pendlay rows
2 clean pulls
2 power cleans
OTM for 12 min
1 PC + 1 HSC
start at a moderate #, and add # each round if possible
2 RFT (15 min cap)
150 single unders (1st 75 must be unbroken)
40 Mtn Climbers (that’s 80 total)
45 V-Ups
20 Cal’s rowed or 200m run
10 HSPU’s off a box
50 Dbl U’s (*1st 25 must be UB or set is a fail)
40 Mtn Climbers
30 T2B
20 Cal’s rowed or 200m run
10 HSPU’s
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No Open Gym Today

November 19, 2014


Please note that there will be no open gym today, Wednesday, November 19th.  We are disinfecting the gym, and the equipment and gym will need time to dry.  The gym will reopen for the 4:30pm and evening classes.  Thank you for your cooperation!

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Wednesday – ” Leadership is the capacity to translate vision into reality.” Warren Bennis

November 19, 2014
EMOM every 2 min
Split Jerk 6 x 2
21 min EMOM every :90′s
10 burpees
Alternating hands, do 1 push-up followed by a plate push from a plank position.  Try to push the plate even on both sides for a distance of 3 stall mats.  Should equal about :45 – 1 min of work
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Tuesday – ” Courage is the capacity to confront what can be imagined.” Leo Rosten

November 18, 2014
30 min EMOM
min 1 =
CF1 5-10 pull-ups / CF2 5-10 strict C2B
min 2 =
14-20 (total) KB step back lunges
min 3 =
CF1 10 burpees + 30 single unders
CF2 10 burpees + 20 Dbl U’s
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7 Brilliant Uses for Leftover Produce Scraps

7 Brilliant Uses for Leftover Produce Scraps
It’s always such a shame to make a big veggie stir fry or smoothie, only to end up tossing a pound of nutritious skins and ends into the trash. Luckily, many of these “trash cuts,” especially citrus, can be easily frozen and stored for a variety of other incredible uses. Give these 7 a try:
Lemon rinds for cleaning. Instead of turning to toxic cleaning from the get-go, give lemon a chance. Grab a juiced lemon from your fridge or freezer and rub on dirty surfaces. If the kitchen surface is really dirty, sprinkle a little baking soda on before rubbing with lemon. Of course, if you are trying to clean very delicate surfaces, make sure to test a small area first to be sure to maintain its integrity.

Read more:

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Monday – “Absence sharpens love, presence strengthens it.” Thomas Fuller

November 17, 2014
10 min EMOM do:
3 Deadlifts (CF2 @ 80%) Tap & Go style
3 burpee box jumps
rest 5 minutes
10 min AMRAP
10 bar thrusters
10 KBS (CF2 24/16)
20 bar thrusters
20 KBS
30 bar thrusters
30 KBS
40, 50, etc…
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*nothing more important in Body Armor culture, especially as it relates to light weights moved quickly – is to work with absolute technique.  It’s way too easy to fudge a bad spinal position with just a bar.  So, I dare you – no I double dog dare you to get less reps (or maybe more, who knows) and use the high volume reps to solidify a better neural patterning for better mechanics! 
Love, Your leader – Paul





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