Tuesday, December 31, 2013


warmup- bergener
skill/strength- dips 4x me, hvy
wod- 100 kb swings, 10 second handstand hold emotm
cooldown- 100 singleunders

Monday, December 30, 2013


warmup- bergener
skill/strength- ghd hip extention 5,5,5,5,5 superset with deadlift 5,5,5,5,5
wod- 15,12,9,6,3 of pushpress, box jump, 3 position hang clean (counts as 3 reps)
cooldown- mobility


warmup- bergener
skill/strength- 20 min to 1rm powerclean
wod- back squats x5, pullup x5, amrap 5 min, then pushups x50, abmat situps x50
cooldown- mobility

Here is a video of Dalita with one of her first kipping pullups. Congratulations Dalita! Dips next, then onto the good ole muscleup!

Thursday, December 26, 2013


warmup- bergener
skill/strength- pushups, 7,7,7,7,7 hvy
wod- c2b pullups x10, front squat x10, burpee x10, 3rft
cooldown- sallup w airsquats

Tammy and I wanted to tell all you guys "Thank You" for the cool Xmas card. We really appreciate you all pitching in and helping out with the cash. Rest assured it will be put to good use. We are planning on cleaning out 3/4 of the hangar and adding a substantial amount of equipment in order to have a top notch training facility.
In addition to the cash, we wanted to thank you for what really meant the world to us. Each of your notes on the card sure added some personality to the xmas card. We really enjoy working out with all you guys. We all learn from each other and push each other to be the best we can be. Here's to another great year of working out together! Thank you again for all you do. We feel really lucky to have such a great group to workout with.

Tuesday, December 24, 2013


warmup- bergener
skill/strength- tech on wod
wod- 12 days of CrossFit:
12 rft
1 snatch
2 box jumps
3 push presses
4 ttb
5 hang power cleans
6 hr pushups
7 deadlifts
8 second handstand hold
9 kb swings
10 air squats
11 thrusters
12 ounce beer
Start with the 1 snatch. Next round is 2 box jumps and 1 snatch. Next round is 3 push presses, 2 box jumps and 1 snatch. Down the line till last round is drink a beer then perform 11 thrusters and so on down the line!

cooldown- pictures

Monday, December 23, 2013


warmup- bergener
skill/strength- sled push, 50m x5, hvy
wod- sled pull @100m, powerclean x5, abmat situps x20, 5rft
cooldown- supine pullups me


warmup- bergener
skill/strength- strict press, 5,5,5,5, push press, 5,5,5,5
wod- pushups x10, box jumps x10, leg lifts x10, 5 rft
cooldown- row 500

Friday, December 20, 2013


warmup-  bergener
skill/strength- powerclean complex 1,1,1,1,1- hang clean, top of knee hang clean, bottom of knee hang clean, full powerclean. add weight each set
wod- medball power clean x10, rdl x10, 5rft
cooldown- 100 abmat situps

Thursday, December 19, 2013


warmup- hollow/arch, 5 second hold each
skill/strength- glute bridges 10,10,10,10,10
wod- sled pull, 400m light
cooldown- sallup with airsquats

Wednesday, December 18, 2013


warmup- plate carry
skill/strength- dumbbell pushpress 5,5,5,5,5 hvy
wod- slamball x10, abmat situp x15, kettlebell ground to overhead x5, airsquat bottom position hold @30 seconds, 5rft
cooldown- shoulder mobility

Tuesday, December 17, 2013


warmup- roxanne
skill/strength- backsquat 5,5,5,5,5
wod- deadlift x10, boxjump x10, 10 rft
cooldown- pullups me

There will not be a 5.00 class today

Monday, December 16, 2013


warmup- light grace
skill/strength- clean practice
wod- sdhp x10, pushups x10, airsquats x20, 5rft
cooldown- 75 abmat situps, at your own pace

There will only be a 1.00 class today. Kallie has a weighlifting meet at CHS @ 4.30.

Friday, December 13, 2013


warmup- roxanne for abs
skill/strength- gunsmith
wod- 21-15-9-15-21, deadlift, pullup
cooldown- sledgehammer 2 sets of me

Wednesday, December 11, 2013


warmup- bergener
skill/strength- strict press 5,3,1, push press 5,3,1, push jerk 5,3,1
wod- burpee box jumps x 50, emotm pullups x5
cooldown- farmer carry me hold

Kallie had her 4th weighlifting meet of the year yesterday. She opened with 120 and 135. She performed both of those very nicely. On her 3rd lift she loaded the bar with 150. She had a very low catch and rode the bar down into a full front squat position. After getting up to parallel she dumped the bar for a missed lift. She gave a great effort but came up a little short. She will get it next time. Here is a photo of her in the bottom position with her max weight ever. Her form held up strong. That is how its done.

Tuesday, December 10, 2013


warmup- roxanne with vertical leap building to me instead of airsquats
skill/strength- hanging knee raises, hvy 10,10,10,10,10
wod- sled pull over shoulders, end of street and back
cooldown- dumping weight tech class

Monday, December 9, 2013


warmup- bergener
skill/strength- deadlift and powerclean class
wod- deadlift x3, powerclean x3, 7 rounds, rest as needed between rounds
cooldown- plate carry to end of street and back

Sunday, December 8, 2013


warmup- bergener
skill/strength- dynamic pushups 5,5,5,5,5 superset with, benchpress with bandell bar 5,5,5,5,5
wod- kettlebell swings x30, 5 rounds, 1min rest between rounds
cooldown- airdyn x row, 1 min each, me, no rest allowed

Friday, December 6, 2013


warmup- talk about Fran
skill/strength- warmup for Fran
wod- Fran
cooldown- talk about how hard Fran was

Do you guys know any of "those" people who constantly brag about their kids? Like every little stinking thing the kids do Mom or Dad has to tell the whole world. Yep, thats me! Kallie hit another PR yesterday, 140lbs clean and jerk @119 bodyweight. School record is 160. Kallie said she is gonna beat it this season.

Wednesday, December 4, 2013


warmup- bergener
skill/strength- hang pwr clean-light work on technique
wod- 50 burpees for time
cooldown- ghd medball k2e

In the cooldown yesterday we worked on the false grip. Here is a video of my Son Christian after his 3rd try ever hanging from the rings using false grip. 

Tuesday, December 3, 2013


warmup- plank wars
skill/strength- ring rows 5,5,5,5,5
wod- 100 ball slams, accumulate 4 minutes of plank
cooldown- false grip pull up me

CrossFit recognizes 10 general physical skills, and goes further to say that you are as fit as you are competent in each of these 10 skills! Each of us come from a different athletic background with the result that each of us has our strong points and our weak points. An ultra-runner may walk into our box off the charts of the cardiovascular/respiratory endurance skill but not be able to squat half their body weight thus showing an impacted level in the Strength skill. A power-lifter may not be able run a mile without stopping showing the other end of the spectrum.
We’re here to correct those deficiencies. We train it all, aiming to improve all the physical skills, while specializing in none of them. Our goal is to produce well-rounded athletes ready to handle anything… and handle it DAMN WELL! What type of athlete are you? Whats your strong points, what are your weak points?
Here’s the list of the 10 general physical skills in case you haven’t heard.
1. Cardiovascular/respiratory endurance – The ability of body systems to
gather, process, and deliver oxygen.
2. Stamina - The ability of body systems to process, deliver, store, and
utilize energy.
3. Strength - The ability of a muscular
unit, or combination of muscular units,
to apply force.
4. Flexibility - the ability to maximize
the range of motion at a given joint.
5. Power - The ability of a muscular
unit, or combination of muscular units,
to apply maximum force in minimum
6. Speed - The ability to minimize the
time cycle of a repeated movement.
7. Coordination - The ability to combine several distinct movement patterns into a singular distinct movement.
8. Agility - The ability to minimize
transition time from one movement
pattern to another.
9. Balance - The ability to control the
placement of the bodies center of
gravity in relation to its support base.
10. Accuracy - The ability to control
movement in a given direction or at a
given intensity.
The above list was hoisted from an issue of the CrossFit Journal.

Monday, December 2, 2013


warmup- plank-shoulder presses
skill/strength- wall walk 3,3,3,3,3
wod- barbell complex 1,2,3,4,5, burpee 10,8,6,4,2
barbell complex is:
deadlift, hang power clean, thruster, backsquat
You must demonstrate complete pause between each movement in the complex for it to count.
cooldown- water, water, cry


warmup- bounding
skill/strength- sled pull x sled push 50m each way, 5 rounds
wod- 30sec plank, shoulder to overhead me, 2 min rest between rounds, 4 rounds
cooldown- mobility