Feb 2014
If you have never heard of Dmitry Klokov, you most likely will in the next few years if you pay attention to the CrossFit competition scene. This guy makes the Russian who fought rocky look like Pee Wee Herman. He can lift some large loads, long distances, really damn fast. Check out his warm up routine down below. Here is Dmitry Klokov’s warm up routine. massaging glutes and hamstrings (like foam rolling
Feb 2014
Before he was a four-time CrossFit Games competitor, he was a self-described “asshole” kid. Not many people know Austin Malleolo was the type of renegade who was in trouble with the law and ended up going to reform school for two years. “It was a big turning point for me from the perspective of ‘the decisions I make and the people I surround myself with can directly affect
Feb 2014
SELF-CARE IS HEALTHCARE –Jill Miller Pain is an Epidemic. It prevents you from performing at your best because it robs you of concentration and power. But pain is preventable, treatable, and within your grasp to heal. THE ROLL MODEL gives you the tools and techniques to change the course of your life in less than 5 minutes a day. About the Author Jill Miller is recognized internationally as the ”Teacher’s Teacher” and has trained
Feb 2014
Today marks the start of the second cycle of the Wendler protocol. The goal for the next four weeks is to add up to 5 pounds to our upper body movement (press) and up to 10 pounds to our lower body lifts (dead lift and squat) and make it through another cycle. These small increments are in part what allows us to continually get strong over a long period
Feb 2014
If God did not intend for us to eat animals then why did he make them out of meat” -John Cleese Step 1: Study Up on “Grass Fed” beef #64 Grass Fed Beef from the Mountains of Idaho, with Glenn Elzinga from Alderspring Ranch – Podcast Why Grass Fed Beef is Good for your Health (via Mercola.com) Step 2. Learn cooking tricks from the pros. Step 3. Pick your Topping 1.
Feb 2014
Ahhh, the most feared and revered of CrossFit workouts. Simple enough that a beginner can give it a shot. Difficult enough to regularly appear in the final rounds of the CrossFit Games. Alright, let’s get down to the meat and potatoes (sweet potatoes that is). If you are new to the box and your scratching your head to this 4 letter word, ask anyone in the gym about the first
Feb 2014
What is your first name and last initial? Chad S. What is your age? 38 How long have you been CrossFitting for? 7 months What is your favorite WOD or movement? Bear complex, Fran, Daniel What is your least favorite WOD or movement? Double unders – just because I still can’t Take us back to your first WOD…What was it, and how did it feel?
Feb 2014
Ever hear of a keton? Well if your not up to speed on your organic chemistry, this is a pretty awesome presentation to tune in to. Peter Attia is a relentless self-experimenter, obsessed with the idea of a “quantified self.” In the presentation he will share two components of his physical transformation as he evolved from “fit but fat and metabolically deranged” to “fit, lean, and metabolically dialed in.” In
Jan 2014
To the endurance athletes in the box, or to anyone who is looking to run some races, or perhaps even a marathon, this book is an amazing resource. It turns out running is a pretty skilled movement. We may not think of it that way, since handstand pushups and power cleans look cooler, but it is something that many people do wrong. In fact, running (statistically speaking) is the most
Jan 2014
Hey. Ever hear of Lauren Fisher. She is a pretty awesome athlete from San Diego. Not to mention, she is only 19 and made it to the Games last year. Pretty crazy! Here is a little blurp from an iterview. read on… I’m 19 years old. I have three older brothers that l look up to. I currently attend San Diego State University, and I will be starting my second
Jan 2014
5 ingredient Pesto The What walnuts lemon extra-virgin olive oil fresh basil ginger The How 1. Mix 2 cups of basil (you can include the stems if your rugged), 1 cup of olive oil, the juice and zest of 1 lemon, a small handful of walnuts, and 1 teaspoon of grated ginger in blender or food processor. 2.Consume. BONUS MATERIAL: How to Peel Hard-boiled Eggs without Peeling |
Jan 2014
Any Skiers or Riders out there? Check out this article in Outside Magazine on how to stay limber for the Ski Season. Can you guess the program? Give ya a hint….the workout involves Handstand Push Ups. Happy Birthday to Coach Marc!!! January 24, 2014 WOD Strength Back Sqaut 1×3 @ 70% 1×3 @ 80% 1×3 @ 90% Conditioning 5 rounds for time 10 Toes to Bar 20 KB Swings
Jan 2014
Bone Broth…it is more than the base of a soup. It is a mineral rich, delicious, and incredibly health-promoting liquid. Not a coffee drinker, broth could be your morning sippin’ ritual. Interested? …or freaked out? ….Check out this FAQ by the Whole9 crew January 23, 2014 WOD Strength Bench Press 2-2-2-2-2-2-2 Ring/Bar Dips 3xME Conditioning 11 minute AMRAP 5 burpees 10 pushups 15 box jumps RX 24/20 LV2 20/16
Jan 2014
Everyone squats differently. The technique is generally the same, like drives knees out, keep your weight in the heels, and the such. However, everyone has their own personal way of squatting. For example, some athletes must point their toes out, while others can keep their feet straight. There is absolutely no one size fits all squat position. To get some insight on what happens when you get below 90 degrees, check
Jan 2014
just hanging out… January 15, 2014 WOD Strength Deadlift 1×5 65% 1×5 75% 1×5 85% Conditioning In teams of two complete 5 rounds for time 350m row 10 kb goblet squats 7 rowing facing burpees rx 70/53 lv2 53/44 lv1 44/36
January 14, 2014 WOD Strength Barbell Box Step Up- thigh parellel to the floor 3×10 heaviest possible Conditioning 12 minutes AMRAP 30 DUs 20 Abmat Situps 10 powercleans RX 135/95 LV2 95/65 LV1 65/35
Jan 2014
ALMOST 100 Free Kettlebell Workouts January 11, 2014 WOD Strength 7×3 Snatch Grip Press (strict) Midline tabata ring hold Conditioning In teams of 2 complete AMRAP (as many rounds as possible) in 20 minutes of: 5 pullups 10 kb swings 15 air squats RX 70/53 Lv2 53/44 Lv1 44/36
Jan 2014
U.S. FBI Supervisory Special Agent Gregory J. Rahoi, 38, of Brookfield, Wisconsin, assigned to the Hostage Rescue Team, based in Quantico, Virginia, was killed on December 6, 2006, during a live-fire tactical training exercise at Fort A.P. Hill, near Bowling Green, Virginia. He is survived by his parents, Natalie and Richard, sister Teri, and fiancee Paula Paulk. January 10, 2014 WOD HERO WOD “Rahoi” In 12 minutes complete AMRAP: 12
Jan 2014
12 Sets of Great Advice on Goal Setting (via breakingmuscle.com) Janurary 8, 2013 WOD Strength Bench Press 1/2 bodyweight 4x ME (max effort) **rest at least 2 minutes between each set** Conditioning In teams of 2 complete AMRAP: 20 minutes of: 350 row 30 DU’s 10 Knees to Elbows **only one athlete may move at a time. Each athlete must perform reps on their own**
Jan 2014
CrossFit’s introduction to the CrossFit Total was debuted in the CrossFit Journal #52 -December 2006, written by Mark Rippetoe. The intent and purpose of the CFT is to help develop strength, but more importantly, offer a starting point for our next strength cycle (which begins next Monday). We will be using all three lifts, the squat, press, and dead lift, over the next 5-6 weeks in an effort to increase
Jan 2014
2013 is over and that means another year of training is done. For some it could have been your first year, for others, it is another year under the belt. Whether you are a seasoned CrossFitter or someone just picking up a barbell, the gear you use can be a great tool to improve your game. As CrossFit grows, your needs grow. As every workout is distinctive, so are the
Jan 2014
What if someone told you to floss only one tooth everyday? Or start the new year, not with grand resolutions, but with a simple challenge.. like ONE pushup a day? BJ Fogg shows us that the key to lasting change does not lie in planning big, monumental changes, but in thinking really, really small. We are all above the curve when it comes to developing behaviors. I mean, what average
December 30, 2013 WOD Strength 5×2/2 Push Press/Push Jerk- heaviest possible rest 60-90 seconds between sets Conditioning complete 3 rounds of 1 minute at each station of the following 4 stations Row (calorie) Press (strict) KB Swing Wallball RX 95/65 70/53 20/14 LV2 75/45 53/44 14/12 LV1 55/25 44/36 10/8 Mobility 90 sec hold from pullup bar palms facing in, hands together
Dec 2013
News flash- We got mobility. We are going to be throwing in some mobility exercise pieces here and there during regular CrossFit classes. It is part of the workout, not post-workout (aka not optional) 😉 Here is the deal. mobility, stretching….self torture, call it what you want, it isn’t fun. Nor is it glamorous or cool. It doesn’t look as badass in pictures as doing a backflip or a 300
“Good on yourself” to all those who hit the hero WOD today. You truly are a bunch of “nutts” for taking that on. For tomorrow, We are hittin the big one RM snatch. Give this video a view to prep up. December 28, 2013 WOD Strength 1) In 12 minutes establish a 1rm hang snatch 2) Every 45 seconds for 7 rounds perform 1 hang snatch from weight
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