WOD 1/30/14


3 Power Cleans @ 80% for 5 rounds

* Complete the three power cleans (drop and go) and rest one minute before beginning the next round


7 min AMRAP

4 Pullups

10 KB Swings (53/35)

20 Air Squats



WOD 1/27/14


HBBS 4×2 @ 90%


Every 90 seconds for 9 minutes

3 Hang Squat Cleans

3 S2O (Shoulder to Overhead)


4 min AMRAP

Burpee onto a bumper plate




Week of 1/27-2/1


I’m having slight football withdrawal this week. After 17 some odd weeks of having football on the tube every Sunday, we’re left with nothing, cut out of our lives cold turkey. That being said, the buildup for next week is great! I can’t wait to head over to a Superbowl party, much on some chips and salsa, scream at the TV with my fellow fans, and just enjoy the day.

This week we’re on the topic of adaptation. As some of you know, outside of CrossFit, I’ve taught bootcamps and done some personal training as well. Last week a client of mine remarked how neat it was that his body was changing, muscles getting firmer, recovery time getting faster, that sort of thing. It got me thinking, why does that happen? I think it’s an important question, because when it comes down to it, why do changes happen?

Adaptation is your body’s natural response to increased workloads. Simply put, we adapt to become better at what we’re striving to accomplish. As an example, let’s use squatting! Remember the first time you put that barbell on your back and squatted? Your legs started feeling like pudding and the next day, oh boy, those legs were stiff. Some of you even had sore necks from where the barbell rested. Fast forward two months. Not so bad anymore, is it? That’s adaptation! Your body has stepped up and accepted the challenge. That being said, for adaptation to continue, your body has to constantly be challenged. That’s why it stinks to start over after three months off. Because you’ve stopped adapting, stopped growing, and, for layman’s terms, been riding that plateau straight into mediocrity.

Muscle growth (hypertrophy) is an example of adaptation. Increased strength is another. Increased bone density is another. The list goes on. These are all great! In CrossFit, we’re concerned about work capacity. Adaptation increases our work capacity in all domains, and remember, an increase in work capacity equals an increase in fitness.

If our bodies didn’t adapt, we wouldn’t be here right now. Can you imagine? There’d be no growth, no progress at anything. You’d be squatting the same weight forever, running the same speed forever, looking exactly the same. Adaptation is a wonderful process! So use it to your advantage!

Looking forward to seeing everyone this week! Email me with any questions. Grammys tonight!


WOD 1/21/14


One Rep Max Power Clean


50 DU

1-9 Burpees (1, 2, 3, 4, 5, 6, 7, 8, 9)

9-1 Pullups (9, 8, 7, 6, 5, 4, 3, 2, 1)

50 DU

* The WOD begins with 50 DU, then the athlete begins with one Burpee, followed by 9 Pullups. Then the athlete completes 2 Burpees, followed by 8 Pullups. Then 3 Burpees, 7 Pullups, 4 Burpees, 6 Pullups. The rep scheme is continued until the athlete finishes with 9 Burpees and 1 Pullup. After the final pullup, time is called after the completion of another 50 DU