Monday, March 31, 2014


warmup- bergener
skill/strength- sdhp 8,8,8,8,8
wod- pushup x5, situp x10, airsquat x15, 8min amrap
cooldown- mobility

Friday, March 21, 2014


warmup- sally
skill/strength- dips and supine pullups, hvy
wod- barbell walk, 50 jj penalty for dropped bar
cooldown-row @1000m

Wednesday, March 19, 2014


warmup- roxanne w burpees
skill/strength- tripod-handstand w/out wall technique work
wod- emotm x15, min1-powerclean x3 135/95, 5 flutterkicks,  min2-medball slam x3, hr pushup x5, min3-bent over row x5, jj x5, repeat for 15 min
cooldown- airdyne @30sec, me


warmup- bergener
skill/strength- ring dips 5 sets, me, behind the neck push jerk, 5,5,5,5,5
wod- burpee x25, abmat situp x25, 3rft
cooldown- mobility

Monday, March 17, 2014


warmup- 100jj, hollow/arch on floor
skill/strength- ghd su x10, rdl x10, superset, 5 rounds not for time
wod- 100 kb swings, 3 burpee box jump emotm
cooldown- mobility


warmup- bergener
skill/strength- emotm, odd-powerclean x3, even-5 medball abmat situps, 12min
wod- airdyne @2min me, 1min rest, row @500m me, 1min rest, 1unders max reps @1min
cooldown- plank, me




deadlifts and box jumps!

Wednesday, March 12, 2014


warmup- roxanne w pushups
skill/strength- 20min to a 1rm benchpress
wod- pushups x10, medball squats x10, 10rft
cooldown- mobility


warmup- light bent over rows, lights pullups, shoulder opening mobility
skill/strength- pullups 5,5,5,5,5, bent over rows 5,5,5,5,5, superset, hvy
wod- jumping jacks x50, mobility
cooldown- row @500m for tech

Monday, March 10, 2014


warmup- odd object carry
skill/strength- sled push/pull @400m, hvy
wod- partner sled push/pull @1600m, medium
cooldown- medball pass

partner sled push/pull- when pusher/puller stops for rest all partners must perform pushups x3, crunches x6, airsquats x9, before restarting.

Sunday, March 9, 2014


warmup- sally
skill/strength- barbell squat x50, 135/95, no racking
wod- deadlift x10, boxjump x10, pushup x10, amrap 10min
cooldown- handstand hold, me

Friday, March 7, 2014


warmup- roxanne w pushups
skill/strength- dips, curls, bench press, sets of 5 reps, hvy
wod- burpee x7, kb swing x7, abmat situp x7, box jump x7, 5rft
cooldown- decide on scaling 14.2, mobility

Wednesday, March 5, 2014


warmup- bergener x2
skill/strength- shoulder mobility,  press in snatch 8,8,8,8,8
wod- powerclean x10, push jerk x10, 3rft, 135/95
cooldown- airdyne-legless @45, row 250m-armless @45sec, me

Don't forget: CrossFit 14.2 announcement get-together tonight @7.30
Kid friendly, adult friendly. Just all around friendly.


warmup- bergener
skill/strength- ghd hypers 10,10,10,10,10, deadlift 10,10,10,10,10, superset
wod- mobility tv
cooldown- plank, me

Monday, March 3, 2014


warmup- pt, bergener
skill/strength- back squat 12,10,8,6,4
wod- airdyne @30sec, pullups @30sec, box jumps @30sec, row @30sec, handstand hold @30sec, seated knee raises @30sec, 45sec between stations, 90 seconds between rounds, 3rfr
cooldown- mobility

14.2 get-together this Thursday March 6th @7.30.
Kid friendly so feel free to bring your CrossFit Kids.
I'm just kidding about the shots, but not really.


warmup- ipt
skill/strength- push press 8,6,4,2,1
wod- kb swing 10to1, shuttle run, then 50 pushups to 50 abmat situps, for time
cooldown- power shrug, me, 2 sets

Saturday, March 1, 2014


14.1 update

We all scaled 14.1 this year to 70 single unders and 15 power snatch, amrap 10min.

Here are the results so far in order of finish:

David     475/75#
Dio        245/75#
Cole      380/55#
Jack      213/35#

Kallie      410/55#
Tammy   357/55# 2nd 340/55#
Tina        331/55#
Renee     372/45#
Dalita      350/45#
Jenny      375/35#
Hannah   339/35#
Patty       255/35# 2nd 338/35#
Theresa   248/35#
Destiny    335/15#

Congrats to Cole for posting a strong score without much snatch training under his belt. Congrats to Tammy and Tina for using the rx weight of 55lbs and handling it well. Renee blew my mind coming in only 10lbs under the top two women and repping out 372. Jenny is the 1under queen, not to mention her unbroken snatches, Good job! Renee and Jenny are both ready to move up in weight. Patty and Theresa moved slowly but surely through the workout. Now that they know what to expect I am sure if they give it another try they could improve a significant amount.  On her second day of training with us Destiny performed respectfully with her 335 having never performed the snatch before.

Overall I am moderately pleased with the effort given by our group as a whole. Intensity is a tough thing to ask from yourself when you are tired and gasping for air. Lets dedicate ourselves to "upping" our level of intensity through the next four CrossFit Open workouts. Each of us are the final judges when it comes to assessing our performance. Ask yourself, "Did I give 14.1 all I could?".

You are all invited to come out and redo 14.1. Just text Tammy and one of us will be here to run you through the workout. Scores are locked in Wed. night.

ATTENTION- You cannot compare these scores with any scores from the CrossFit Open. We scaled the 2unders to 1unders therefore we are not comparing apples to apples if we look at our scores vs. unscaled Open scores.