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