Friday, January 31, 2014


warmup- 2under tech
skill/strength- curls, chinups, kickbacks, dips, low reps, hvy
wod- deadlift x5, burpees x5, medball over-the-shoulder x5, amrap 8min
cooldown- row 500m, 30 pullups, for time

Cole took 1st at his District Championships.  Now onto Regionals.
Top four goto State Championships.

Wednesday, January 29, 2014


warmup- kb carry 400m
skill/strength- hollow/arch, kip tech,  2under tech
wod- 1to12 kb swings, between rounds run 50m
cooldown- 3min deep squat

Tuesday, January 28, 2014


warmup- plate carry
skill/strength- strict press 1,1,1,1,1, push press, 3,3,3,3,3, push jerk 5,5,5,5,5
wod- no wod today, work on tech, you choose the exercise
cooldown- mobility

Monday, January 27, 2014


warmup- < ipt
skill/strength- bentover rows 5,5,5,5,5, bench press 5,5,5,5,5, superset
wod- 100 hr pushups, 10 abmat situps emotm, for time
cooldown- barbell hold, 2 reps @me

I must say that yesterdays sally x3 was no laughing matter. In other news they say a picture is worth 1000 words.... mosdef funny! Respect to you guys. When you workout hard you are earning it!

Saturday, January 25, 2014


warmup- bergener
skill/strength- 3 pos clean complex rep ladder, start with 1 rep complex, 90 sec rest then two reps, 90 sec rest then three reps....until failure
wod- sally hvy, sally 1.5, sally light
cooldown- mobilize

Thursday, January 23, 2014


warmup- bergener
skill/strength- hang pwrcln x2 then front squat x1, 5 rounds ascending weight
wod- medball slam x5, handstand hold @15sec, abmat situp x20, 3rft
cooldown- rowdyne, @30sec each, then: @15sec each, 2 rounds, 30 sec rest between exercises, this also happens to be an excellent recipe for puking btw.


warmup- plate carry, bounding >6min
skill/strength- sled push @75m, hvy, 5 runs
wod- sled pull @400m hvy, 2 runs, 2 min between runs
cooldown- pullups, 2 sets me

Here are a few links I found to clarify the conversation some of us had yesterday regarding the ACA. To be clear, I advocate a single payer system, I do not have a "horse" in the "ACA race".
1. death panels
2. senior citizens
3. no cancer treatment for seniors
4. pre-existing conditions, premiums

Tuesday, January 21, 2014


warmup- roxanne w/burpee
skill/strength- major mobilize of legs and back
wod- sally
cooldown- more mobilizing

Monday, January 20, 2014


warmup- roxanne doubleup boom boom!
skill/strength- 20 min to 3rm thruster
wod- powerclean, pushpress, abmat situps hvy, me sets, 3rfr, 1min rest between rounds
cooldown- 2under or 1under, 1 warmup, then 1 me


warmup- bergener
skill/strength- ghd hypers 10,10,10,10,10, glute bridges 10,10,10,10,10, superset
wod- hang snatch x5, abmat situps x10, push jerk x5, flutter kicks x10, 5rft
cooldown- sally

Thursday, January 16, 2014


warmup- odd object carry @800m light
skill/strength- sled push, 50m hvy, 5 rounds
wod- deadlifts, pullups, 10 to 1
cooldown-  plank me

Wednesday, January 15, 2014


warmup- bergener
skill/strength- medball pass jeopardy
wod- Grace
cooldown- farmers carry

medball pass jeopardy-circleup, person with medball gives an answer in jeopardy format. First person to volunteer correct question gets the medball thrown to them. Repeat. Quickly.

Tuesday, January 14, 2014


warmup- roxanne, 2under tech
skill/strength- instructional video, bring a pillow if you like!
wod- c&j practice, grace prep
cooldown- mobility, another video!

Monday, January 13, 2014


warmup- hollow/arch, doubleunder practice
skill/strength- pullups 12,10,8,6,4, hvy
wod- airdyn me, 1min, 45sec, 30sec, 15sec
cooldown- sallyup w/pushpress, reversed

Sunday, January 12, 2014


warmup- 100 singleunders, bergener
skill/strength- emotm @10min odd: bear complex, even: 10 pushups hvy
wod- abmat situps x20, jumping shrugs x10, rdl x10, 5rft
cooldown- mobility

bear complex: power clean, front sqauat, push press, back squat, push press

Thursday, January 9, 2014


warmup- single/doubleunder competition
skill/strength- chinups, hammer curls, dips, kickbacks
wod- high pulls x5, plank 30sec, airsquats x5, pushups x10, 5 rft
cooldown- row 250m me

Wednesday, January 8, 2014


warmup- bergener
skill/strength- snatch working up to 3rm in 20 min
wod- light sled walk with dumbells, 800m
cooldown- mobility


warmup- bergener
skill/strength- floor press 5,5,5,5,5, pushups 10,10,10,10,10
wod- pushups x5, box jumps x5, bent over rows x5, amrap 8min
cooldown- 30 sec airdyne me

Monday, January 6, 2014


warmup- 120 singleunders, bergener
skill/strength- ghd situp x10, t2b x10, abmat situp x10, 5 rounds
wod- kb swing x150, pullups x50, can be broken into any combination of reps or sets
cooldown- mobility

Saturday, January 4, 2014


warmup- 100 singleunders
skill/strength- deadlift 5,5,5,5,5
wod- powerclean x3, front squat x3, jerk x3, emotm until fail
cooldown- row 500m, good tech

Hey peeps, check out this link for info on the Garage Games. It is a scaled down version
of the CrossFit Games. It has different divisions nicely scaled. I would be interested in
having a competition such as this here in LC. We could invite some other box's and see
how it goes. Nothing like a little competition to get things going!

Thursday, January 2, 2014


warmup- light Grace
skill/strength- supine pullups 5,5,5,5,5, close grip benchpress 5,5,5,5,5
wod- Grace
cooldown- mobility

 Yesterday's boxjumps mosdef left their mark on one CrossFitter. 
Much respect goes out to the Woman who gives her all everytime she trains!
Around town I get asked "what is it that Tina is doing to get so jacked". "She looks
great, she is so atheletic looking". She works out with INTENSITY. Anyone that has seen her
workout knows this. It is her INTENSITY that is allowing her to
achieve these great gains in her fitness. She wasn't scared of failing on the boxjumps.
She attacked the box with INTENSITY. Just like was all should be attacking
our workouts everyday. Hats off to you Tina! Thank you for setting an example for all
of us on the proper way to start off the New Year.

Wednesday, January 1, 2014


warmup- bergener
skill/strength- doubleunder tech
wod- barbell walk @800m, dropped bar penalty=10 bent over rows
cooldown- box jumps, work up to highest single