Come join us for the Burly BBQ today from 3-6pm!

29/June/2012 Saturday WOD

9am – Olympic weightlifting

10am – Free CrossFit WOD

Gabe Goes Beast Mode!

I  like how the nutrition challenges we do keep me on track and help me reset things when I’ve drifted a little bit off course with my nutrition.  Many of our challenges involve not doing bad things so I thought we could mix it up with a fun little 2-3 week challenge in July that focused on 2 positives.  The first:  Drink only water.  Delicious water.  Now stop yourself for a second. You’re about to ask something like “What about xxxx?”  The answer is no.  If it’s not magical unicorn pee that guarantees you’ll crush Rich Froening and Annie Thorisdottir at the CrossFit Games then don’t drink it.  There may be one tiny exception but sadly enough it won’t be coffee.  Second:  Eat 10 different vegetables or fruits per day.  If you want to lean out stay focused on the veggies, if you’re fine where you are maybe go with a 7:3 or 6:4 ratio.

We’ve found challenges are more fun when there’ s a buy-in.  And a cash out.  I’m open to suggestions on these but am thinking the buy-in could be 5 Rounds Fight Gone Bad on a Saturday morning and if you don’t finish the challenge it’s “As many burpees as possible in 30 minutes.”  The last time I did the 5 round FGB I had the heavens open to me and started to journey down the tunnel of light somewhere around Round 4.  So that workout is a winner.   I can’t possibly think of anything I’d hate more than 30 minutes of burpees which will ensure my compliance.  We have two options for start dates:  Start on the 5th of July and go until July 26th at 5pm.  Or wait until after the CrossFit Games and go until July 31st (2 weeks).  Let me know your thoughts and if you’re interested.

29/June/2012 Friday WOD

Strength:  Push press 5 x 5 AHAP with 5 strict pullups between sets

WOD:  10 Rounds for Time

5 Pistols R/5 Pistols L

5 Push Press 115/73

20 Double Unders


Now that you mention it this picture DOES need a caption.  Post your suggestions to comments!

After 6 years of CrossFit I hope that I’ve started to accumulate a little bit of wisdom.  I’ve noticed how much some people enjoy doing situps after the WOD each day.  And I have no problem with it as long as they don’t think that these 2 things are happening:  Stronger abs and more defined abs.  I was ready to unleash a nice long blog post about it buy Freddy Camacho beat me to it.  Here’s his take:

You will be better served if you stop with your “frontal fixation.” For the most part, we are a people that judge ourselves by what we see in front of the mirror from the waist up. Well defined shoulders, muscular arms, a firm (or large) chest, a thin waist, and a six pack of abs. Everyone wants those “mirror muscles” looking good so they can strut around the beach impressing the opposite sex. Most people never stand facing away from the mirror and looking over their shoulder. What’s going on back there? A weak lower back. A flat ass. Since we are talking about the mirror hanging up over your sink, I won’t even get into your skinny and weak legs.  Read the rest here…

Olympic Weightlifting Today:  1045am, Noon, 3pm, 4:30, 5:30.  

28/June/2012 Thursday WOD

4  Rounds for Time

25 Stiff-Legged Deadlifts (95/65)

25 Box Jumps

25 Ab-mat Situps!

1 of 90 back squats on Monday.

You may have noticed something from Monday’s WOD.  You’re sore.  Glutes, hamstrings, quads, hip flexors, etc.  You’re sore because your body encountered an unfamiliar stimulus and is now adapting.  Adaptation takes rest and recovery which are not the same things.  Recovery is comprised of massage, ice, ice baths, low intensity work like a 30 minute row, bike ride, or slow run, or gentle stretching.  I’ve found that I recover the fastest after a tough WOD when I come in and row for 30 minutes at a VERY relaxed pace and then spend 15 or so minutes stretching.  I’d say I recover faster doing that then when I completely rest.  So try this.  Instead of resting and doing nothing the next time a WOD makes you extremely sore try a low intensity session with some light stretching instead of a rest day.  Trust me, you’ll feel better.

27/June/2012 Wednesday WOD

Do a Tabata Interval of each of the following

Kettlebell Swings

Rest 1 minute

Toes to Bars

Rest 1 minute

Dumbbell Push Press

Rest 1 minute

You have one score today.  Your score is the sum of your lowest round from each movement.  You pick the load today.

Optional:  Run 1 mile for time after the WOD

It’s always a bittersweet moment when our Military athletes deploy.  Jon is headed to balmy Pakistan for a one year tour and then from there will be stationed overseas.  Jon has quietly done his thing and become one of our strongest weightlifters.  He’s one of those guys who shows up, trains hard, doesn’t make a scene, but is a beast.  I call guys like him “Closet Alpha Males.”  You don’t have to know they can crush you as long as they know it they’re good.  We’ll miss you, be safe!  After the 5:30pm WOD a group is headed over to Holy Smokes to wish him well.  Rumor has it that Dave K will be back for the evening WOD tomorrow.

We’re lucky enough to have the Hilltop Times out tomorrow at 9:30am to do a piece on us.  I know you’re sore from today’s workout but please come out and show them how we do it!

Burly Cycle:  See comments

Olympic Weightlifting:  Coach Chiu has an evening time commitment and so will be in from 1045am to 4:30pm today

26/June/2012 Tuesday WOD “The Peck”

5 Rounds for time:

3 Power Cleans + 2 Hang Power Cleans + 1 Jerk

Sprint 200m

5 HSPU’s

Rest :45

Gold:  Bodyweight/women 80% of BW  Silver:  80% BW/women 60%BW  Bronze:  Scale as needed

195lbs on the bar here.  Would 225 be better?  How about 275?  300?

How strong is strong enough?  The strongest people on Earth deadlift over 1000lbs or clean & jerk well over 500lbs.  We don’t need to be this strong.  So how do you go about determining exactly how strong is strong enough?  The answer is going to be different for different people but there are a few metrics that are worthy of striving for.  The first one is simple and I first saw it at another early CrossFit Affiliate, CrossFit One World.  “Train to not suck at life.”  You can’t put a number on that but for me it means being able to snowboard all day, help a neighbor move, go on a long hike, basically to be ready for whatever life can throw at us.  Then there are actual strength metrics.  Here are my top 3:

1.  The Front Squat – Men 300lbs, Women 185lbs.  Once you can do this virtually all Benchmark WODs become doable.  There’s also a certain amount of “core strength” needed to stay upright with heavy loading.

2.  1 Mile TT – Men at least at 6:30 mile, women < 7:00 mile.

3.  Do a Muscle-Up – Pulling yourself up an over an obstacle is useful skill and if you can do this I guarantee you can do pullups, dips, and have basic gymnastics proficiency.

Every year I set a few CrossFit goals.  Some are for fun, some involve heavy loading, some are for CrossFit WODs.  Our SocialWOD workout tracker even has a way to input your goals and track them.  So while your goals may not include a 1000lb deadlift you’re going to have more fun training if you’re chasing performance and ticking off new PR’s.  Pick a few goals.  Make sure they’re S.M.A.R.T. – specific, measurable, attainable, realistic and timely.  Then get to work!

25/June/2012 Monday WOD

Quickly build up to a heavy (+90%) 3RM Back Squat.  Then:

3 Rounds for time

30 Back Squats (taken from ground) 135/93

30 Hand-Release Pushups

Run 400m


Burly Cycle:  See Comments

23/June/2012 Saturday WOD

9am – Olympic Weightlifting

10am – Free CrossFit WOD

Congratulations to Jack on his upcoming wedding.  He’s getting married Saturday!

Looking for the link to our Free Boot Camp in the Park?  Here it is.
Over 200 people have signed up so far to try CrossFit this July!

Paleo.  For some people this means a lifestyle based on lean meats & lots of veggies.  For others it means trying to fit everything into a “What would Paleo man have done?”  strict interpretation of modern day life.  It’s easy to get caught up in the debate of whether nor not Paleolithic man ate strawberries, rice, etc.  But it really doesn’t matter.  We don’t eat Paleo because of some homage to our pre-Agricultural ancestors.  We do it because it works.  We know that if your plate is filled with good protein and lots of vegetables day in and day out you’re going to be pretty healthy.

The interesting thing about Paleo is it’s really an attempt to prolong quality of life.  Just about any eating lifestyle you can think of will get you to puberty and into your reproductive years.  It’s those years from 25+ where diet takes on an increasingly larger role.  With Type 2 diabetes at epidemic levels in the US and obesity predicted to increase to over 60% we know that a diet based on cheap carbs isn’t collectively working from a health and wellness standpoint.

If you’re interested in trying Paleo we recommend a couple of resources.  The first is PaleoPlan.  We subscribe as a facility and you get weekly meal plans, menus, and grocery shopping lists.  We have a gym login and if you don’t have it ask your trainer or text or email me.  They’ve also written a quick start ebook that retails for $35, we’re going to be getting a license for WCF that allows us to distribute it to all of our members for free or as close to it as possible.

Next up is the folks over at  Dallas and Melissa recently wrote a great book called “It Starts with Food” and are the inventors of the The Whole 30.  The Whole30 is 30 days of 100% strict eating and I do it at least once a year.  I’m going to be starting a Whole30 on the 5th of July if anyone wants to do it with me.

22/June/2012 Friday WOD

Every minute on the minute for 15 minutes do 1 full clean.  If you power clean you must front squat it twice!   Rest 2 minutes then:

AMRAP 5 Minutes

1 Clean @50% and as many burpees as possible in :30

Rest :30

Gold:  225/153  Silver:  185/113  Bronze:  135/83


So for the AMRAP I’ll start on the minute.  Perform 1 clean and as many burpees as I can.  When the clock strikes :30 I rest for :30 then start again on the minute.  I have two scores today.  My heaviest clean in 15 minutes and the total number of burpees I’m able to do in the 5 minute AMRAP.

 Today’s WOD was the first team workout back in the 2009 CrossFit Games.  I remember two things from when our team competed at the Ranch in Aromas, CA.  First, anything over 200lbs and you were a big deal!  That weight is pretty light to good CFers these days and we’d more likely see people 3 repping 250+ lbs.  The second thing was the tiny diameter pullup bars they had which killed my plans of hitting 60 pullups on my first set.  The overhead squat isn’t a test of strength for most athletes, it’s a test of isometric shoulder strength or core strength.  Some people think a strong core means you can do 100 straight situps, I say a strong core means you can hold 300lbs over your head and your midsection is rock solid.

Free Boot Camp Update:  The 6am session is almost full.  Over 65 athletes have signed up for that time slot alone, we’re only taking 75.  We may open up another time but there won’t be another early morning session.  If you have friends on the fence tell them to get on it!

Olympic Weightlifting Today:  1045am, Noon, 3pm, 4:30, 5:30pm

21/June/2012 Thursday WOD

Practice OHS for 15 minutes then:

In 12 Minutes do the following:

3 rep max your OHS

2 attempts at max reps pullups


Mobility WOD for today’s workout

Burly:  Front Squat 5 x 3 @ 80%, Ext then Snatch:  3×60%, 3×70%, 2×80%, 1×90% (2).  Power Clean & 2 Jerks 50% x 3, 60% x 2, 70% x 2, 80% x 2.  Weighted Situps x 30


There’s a reason we work this hard

Monday’s workout reminded me of an old CrossFit maxim:  It doesn’t have to be fun to be fun.  Somewhere around round 6 it occurred to me what a fun 5 round WOD this would have been.  Then I proceeded to run in the sun until I felt like I would self immolate.  When it comes right down to it CrossFit is hard.  Every day we go in knowing that at some point we’re going to hit a physical or mental limit and have a decision to make.  Is today the day I push through the wall or does the wall push me down?  In a society that values comfort above almost all other values we have well over 200 people who reject being comfortable and instead choose to do something hard every day.  And we all know the dirty secret of CrossFit.  It never gets easier.  You just get faster and stronger.  The better you get the harder you can push and trust me that does not translate into being in the happy place at the end of a 10 round WOD.  Ultimately CrossFitters know the truth:  Hard things are worthwhile.  There’s no free lunch in life and anything worth having is worth working hard for.  So work hard, have fun, and enjoy your hard-earned fitness.

Free July Boot Camp Update:  We had over 40 people sign up today.  At this rate the 3 classes we’ve offered will be completely filled up by the end of the week.  If that happens we may offer an 8am and 6:30pm but we’ll see.  Thank you for everyone who has referred a friend and if you have friends who are considering signing up tell them to do it soon.  There are less than ten 6am slots left.


This is pretty much how I felt after Monday’s workout.  

20/June/2012 Wednesday WOD

100 Kettlebell Swings 1.5/1

100 Box Jumps (20″)

100 Lunge Steps

100 Situps

Partition as needed/desired.  You can do this WOD with any strategy you want.

Burly Cycle:  See Comments