The first two weeks you were challenged by giving something up.  This week’s challenge is different:  Eat 1 gram of protein per lb of bodyweight.  If you’re overweight then you may want to do 70% of your body-weight or 200g, whichever is greater.  It’s easy to do this without supplementing protein but if you do supplement we recommend Progenex because of it’s high quality and the bio-availability of their protein.  I’ll post an average day of eating for me to comments which usually puts me somewhere between 250 and 300g of protein.  Why eat more protein?  Protein is thermogenic:  Your body has to expend calories to get the calories from protein.  It also forms the building blocks of your muscles.  In general eating sufficient protein along with mostly vegetables will help you lean out and perform your best.  If you need a good way to track it on your phone try a free app like “LoseIt” or any other of the 100’s out there.  I like ones that allow you scan the barcode of whatever it is you’re eating.

CrossFit Sport 9am & 5:30pm

I’ve been so focused on the remodel that there is some basic building maintenance that was deferred and needs to be done.  Please list anything you’d like to see done (parking lot striped, faucets, etc.) to comments and I will put it into a prioritized list and get it done in October.

1/Oct/2012 Monday WOD

AMRAP 15 Minutes


Kettlebell Swings (All the way to overhead)



Then challenge skill work:  150 Double-Unders

Gold:  2Pood/1.5 & HSPU’s    Silver:  1.5/1 & 2-abmat HSPU’s  Bronze:  1/.75 & 2:1 Pushups



What’s your WOD going to be from “Beat the Coach Day????”

Today’s WOD is like those choose-your-own-adventure books from when you were a kid except every choice ends with you on the floor, gasping for air.  If that doesn’t sell you on the awesomeness known as the Friday WOD then consider that every version has to be done twice.  On days like today pacing and breathing are important.  Inhale on the squat portion of the thruster, exhale on the drive up to the top.  If you can keep your thrusters going on a 1-1 breathing scheme as long as possible you’ll have a much better workout.  The last important thing:  testicular fortitude.  Even if you don’t *ahem* have balls….you’ll need to borrow some for today’s WOD.  Enjoy!

27/Sept/2012 Friday WOD “Double Trouble”

Start the WOD on 0 Minutes and 10 Minutes.  The faster you finish the first one the more rest you get for the second.  Your score is the combined time of both WODs.*

Version 1 – Double Fran as Rx’ed (21, 15, 9 Thrusters & Pullups 95/63)

Version 2 – Double Heavy Fran (15, 12, 9 Thrusters & Pullups 135/93 with 1 chain weighted pullups)

Version 3 – Double Burpee Fran (21, 15, 9 Thrusters & Burpees 95/63)

*For example:  WOD 1 takes 3:30.  I then rest until the clock hits 10:00.  Then I start again and take 5:10.  My time for the day would 3:30 + 5:10.  So 8:40.  Make sense?

Team KeRO get’s after it.

Most people have heard of the Pareto Principle without knowing exactly what it is.  The concept was named after an Italian economist who noted that 20% of the population in Italy owned 80% of the land.  It’s been applied in many areas but today we’re going to use it to talk about nutrition.  I often get asked what percent of weight loss is nutrition versus exercise.  Today I had an athlete tell me he’s lost 120lbs (on a medium frame) eating Paleo before he ever came to train at WCF.  A good friend of mine is now over the 100lb mark for weight loss after nearly a year of Paleo.  While my passion is performance most people’s first step towards fitness is first to lose fat and second to worry about their Fran time, one rep maxes, and snatch and clean & jerk.  80% of your weight loss progress is going to be nutrition.  20% will you working your butt off.  Simply stated:  You can’t outtrain a bad diet.  So if you’re doing the challenge stay the course.  You’ll see more progress in 5 weeks of strict Paleo than you will in 5 months of eating like crap.

Getting bored or need some Paleo Resources?  Post your favorite Paleo blogs to comments.  I like, what’s your favorite?

27/Sept/2012 Thursday WOD “The L.A.W. (Long ass WOD)”

As Many Filthy Fifty Reps as Possible in 40 Minutes

50 Box jump, Tractor Tire
50 Jumping pull-ups
50 Kettlebell swings, 1 pood
Walking Lunge, 50 steps
50 Knees to elbows
50 Push press, 45 pounds
50 Back extensions or 45lb Good Mornings
50 Wall ball shots, 20/14 pound ball
50 Burpees
50 Double unders

So I’m finally back from the dead after having the flu that’s going around turn into some horrible gut infection that’s laid me up for about a week.  The worst part is it was completely preventable but I hadn’t started with my flu/cold season routine.  I used to catch most of the viruses that would go around during flu and cold season and until this past week had made it a couple of years without the flu.  These things are simple to do but also simple not to do.

1.  Wash your hands.  For real.  That means under your fingernails and taking more than the perfunctory rinse most perform after going to the bathroom.  I also went from handshakes to fist-bumps when I greet people at the gym.  As I quickly learned shaking 60-100 people’s hands a day is a great way to be sick a lot.

2.  Don’t touch your face.  That’s right.  Don’t rub your eyes, pick your nose, pick your teeth, whatever.  Most pathogens are either airborne or transmitted by contact.  At least one is easily preventable.

3.  Supplement glutamine.  It’s cheap and many studies link it to enhanced immune system performance for athletes.

Want to go next level on flu/cold prevention?  Read this article.

26/Sept/2012 Wednesday WOD

Strict Press 5, 5, 5

Push Press 3, 3, 3

Push Jerk 1, 1, 1

Build to a rep max in each movement.

On a day like today shoulder & thoracic mobility make a huge difference.  Head over to and pick at least one to do.


Strength:  Back Squat 5 x 3 AHAP.  10 Strict K2E’s between each set.

Endurance:  Row 3K

25/Sept/2012 Tuesday WOD

Every minute on the minute for 20 Minutes

1 Deadlift

1 Hang Power Clean

1 Split Jerk

Rx. – Bodyweight. Silver – 80%. Bronze – 60%



Welcome to our week 2 challenge.  Most of the weekly challenges are about adding something in but this week’s is about taking something out.  No caffeine, stimulants, or alcohol.  If none of these are an issue for you then I encourage you to try to drink 1 gallon of water per day.  You’ll pee a lot but will also find that you may be chronically under-hydrated and not know it.  There may be some cranky athletes and coaches at WCF the first couple of days this week so bear with us.  This challenge ends after the WOD on Saturday.

24/Sept/2012 Monday WOD “Tabata Something Else”

Complete 32 intervals of 20 seconds of work followed by ten seconds of rest where the first 8 intervals are pull-ups, the second 8 are push-ups, the third 8 intervals are sit-ups, and finally, the last 8 intervals are air squats. There is no rest between exercises.  Post sum of total reps from all 32 intervals.


Strength:  Back Squat 5, 5, 5, 3, 3.  Do 10 ring rows between each set

Endurance:  Run 5K

8am – CrossFit Sport
9am – Olympic Weighlifting
10am – Free CrossFit WOD

It’s day 7 of our Fall Nutrition Challenge you may be feeling pretty wiped out. Hang in there! The first 7-10 days are the hardest.. Very soon you will turn that corner and feel great! You will feel stronger, more energetic and you will notice that your blood sugar levels dont drop like they used to.
Be sure to take in plenty of water durring this process, when we cut out processed foods, our body sheds a lot of water weight. You would be surprised how much hydration or the lack thereof effects your energy levels, performance and overall mood.

21/Sep/2012 Friday WOD
Run 400m
Then 10,9,8,7,6,5,4,3,2,1
Wall Balls 20/14
Clapping Push-ups
Toes to Bar
Run 400m