Registration for the Retro Games is live at  This year will feature both a team and an individual comp.  The team competition will be teams of 4 and are the team workouts from the 2009 CrossFit Games.  If you look at the pictures in our lobby you’ll see our original Games team doing them in Aromas, California at the 09 Games.  Our of of all the CrossFit Games these were still my favorite.  The events are very beginner friendly and are good for CrossFitters of all levels. I highly encourage you to register and have fun competing with friends!  Teams are 2 guys and 2 girls.

1/June/2012 Friday WOD “Michael”

3 Rounds for Time

Run 800m

50 Hip Extensions*

50 Situps

*We only have 2 GHD’s so you can substitute kettlebell good mornings (2 pood/1.5) for Hip Extensions.  Another good sub is rubber band good mornings.  Last but not least would be “Super-mans.”

You’ve got to love any workout that starts with the words “Death By.”  As sinister as it sounds it’s actually not that bad.  Every minute on the minute you’ll do a rep.  Then you’ll increase the reps or the load each minute until you can’t go up any more.  If you’re still new and finish before 10 minutes then you can go back down the ladder so you get a decent amount of training volume.  These are the kinds of days that people tend to sandbag but actually need more of.  So have fun and get your butt in the gym!

Coach Chiu will be here today at 1045am, Noon, 3pm, 430pm, 530pm

Wondering about how much Protein you need?  Read this study or check comments to get the cliff notes version.

 31/May/2012 Thursday WOD

Do one pullup the first minute, two pullups the 2nd minute, 3 pullups the 3rd minute, and so on until you cannot do any more.


Do one deadlift the first minute.  Increase load by 20lbs and do another deadlift the 2nd minute.  20lb increase, another single on minute 3.  Continue until you cannot go up any more.

Men’s Starting Loads:  Gold 240lbs  Silver 200lbs  Bronze 160lbs

Women’s Starting Loads:  Gold 140lbs  Silver 100lbs Bronze 60lbs


Burly:  Do today’s WOD as deadlifts then pushups.  Do pushups as 3, 6, 9, 12, 15, 18, etc.

Most of you are entering week 3 of the Burly.  Project Silverback is coming along nicely but there’s also a physical adjustment to be made if your body hasn’t adapted to squatting and pulling 3-4 times per week.  Don’t ignore your body, if something aches or feels a little bit tweaked ice it, stretch it, and if needed rest it.  Week 4 will be very low volume:  On Tuesday we’ll max your snatch, on Thursday max FS and Clean & Jerk, and on Saturday your back squat.  A few of us are a week ahead and today was a great day with some big PR’s like Carson’s going up on the board.  Carson is our first High School athlete to snatch over 200lbs.  Congratulations!  I can’t wait to the PR’s rolling in next week for the rest of you.

30/May/2012 Wednesday WOD

Row 30 calories immediately followed by:

3 Rounds of:

30 Box Jumps

30 Air Squats

30 Kettlebell Swings (1 pood)

We had a great Memorial Day WOD yesterday at Letrono in Syracuse and WCF athletes traveled to CF SLC and to Sugarhouse Park to workout with several Affiliates there in honor of Memorial day and Lt Michael Murphy.  When I send my kids to school I wonder why the story of Paul Revere is the only tale of American valor they’ll ever learn about and there’s no mention of Audie Murphy (the most decorated soldier in US history), any Medal of Honor winner, or the incredible courage and service of our men and women in uniform.  I remember going to the Vietnam Memorial wall in Washington, D.C. as a teenager and seeing grown men sobbing as they located the names of their friends and family.  It was the first time I realized on any visceral level that a sacrifice had been made so I could enjoy the level of freedom and privilege we have in America.  So thank you to our veterans, men and women in uniform, and their families for the sacrifices you make and the dangers you face.

29/May/2012 Tuesday WOD

6 Rounds for Time

5 Squat Clean & Jerks

Run 200m

Rest :30

Gold:  165/133  Silver:  135/103  Bronze:  115/83


Burly:  Monday’s pressing will be posted Friday for those who want to catch up from Monday.  For today’s WOD do 3 rounds AHAP.  Be a Silverback!

Article of the Day:  6 Keys to being excellent from the Harvard Business Review

We’re doing “Murph” today at Letrono CrossFit in Syracuse. They’re located at 1754 S 750 W in Syracuse. They’re a couple miles down Antelope drive (towards the lake) on the lefthand side in a pale green metal building. We’ll be doing Murph at either 730am or 830am.