WOD 7/30/14

10 min EMOM
1 Power Snatch + 1 Overhead Squat + 1 Power Snatch


2 Rounds:
1 min cap to complete: 25 Box Jumps
30 sec REST
1 min cap to complete: 35 KB Swings
30 sec REST
1 min cap to complete: 45 Air Squats



WOD 7/28/14

Back Squat 3×5 @ 75%


“Bring Sally Up”


For Time:
800m Run
10 Rounds:
2 Deadlifts (135/95)
2 Power Cleans (135/95)
2 Pullups



Week of 7/28 – 8/2


Well it’s happened…Rich Froning is the fittest man in the world four years running! I can’t express how happy I am by typing. Over the course of four days, Froning beat out the fittest men on the planet to win the title–again. I’m convinced he’s not human.

For those of you who didn’t watch, the CrossFit Games were held July 23-27 in Carson, California. Men and women individuals compete, but so do teams and older divisions of athletes, beginning at forty and ending at sixty plus. They compete in various CrossFit workouts over the three day span, and at the end of it all, the man or woman or team with the highest overall score is the winner. Easy enough to understand, seemingly impossible to achieve.

I want to give just a little perspective on why Rich Froning’s achievement is so  amazing. From 2012 to now, every single CrossFit competition he’s competed in as an individual he’s won. Every single series of workouts, every movement, every time and modal domain, he’s come out on top. Wall Balls, Handstand Pushups, Cleans, Snatches, Double Unders, Running, Swimming–all of these movements and more he has performed against the fittest in the world and won. Think about how hard that would be! Think about your weaknesses in the gym. How many hours a day, how many weeks, how many months and years of training it would take to make every one of your weaknesses a strength. You have to be strong, have to have a motor, have to be coordinated, have to be ready for any workout on any given day. It blows my mind how Froning has continued to dominate. I doubt the sport of CrossFit will ever see anybody else like him. I’m truly amazed.

I know I’m pumped for Monday to get in the gym and hit some workouts with gusto! Can’t wait to see everybody this week!

As always, feel free to email me with any questions.


WOD 7/22/14

5 rounds completed every 90 seconds of this complex:
2 Strict Press
2 Push Press
1 Push Jerk


Front Squat (95/65)
*20 min cap*





Week of 7/21 – 7/26


I hope everybody had a good week! I myself played soccer today and was unfairly (in my opinion) penalized twice, leading to goals by the other team. Rough day! I’m glad to have CrossFit tomorrow morning, where there are no refs in red shirts and little hats pointing fingers and blowing whistles.

Wanted to talk this week about recovery, specifically what one should do to recover properly. Much of this is quite obvious. BUT! Just because it’s obvious doesn’t mean it should be ignored. In fact, the more you take recovery to heart, the better you’ll feel during the workout, the better you’ll feel after the workout, and the better you’ll heal when you’re hurt. What is this magical list you ask? Well I’m happy to oblige 🙂

1) Sleep. Shoot for eight hours of sleep a night. There’s not an elite athlete alive that thrives on four hours of sleep consistently. It’s important, and heck, done right it’s comfortable too. Down comforter anybody?

2) Drink lots of water. Simply put, your urine should be clear. If it’s not, drink more water (not beer). Does it stink to go to the bathroom all the time? Yup. But leg cramps stink worse.

3) Eat properly. It’s not rocket science. People don’t get fat on a steady diet of chicken and veggies. Make sure you get enough protein and stay as much away from sugar as you can.

4) Take days off. Many of you are splendid about doing this, so keep up the good work! Do I want to see everybody everyday of the week? I do, honest. But if you’re intensely sore or not quite feeling right, days off here and there won’t damper the process.

5) Stretch those muscles. I know we stretch/mobilize at the end of every class, but if you’ve ever been guilty of leaving early and not stretching at home like you said you would, don’t forget that mobility is paramount. Every time you break a sweat, stretch. Being flexible doesn’t hinder strength.

Hope this helps! Truth be told, I got much of this information off various article that I read over the years, both from the CrossFit world and out. Let me know if you have any questions. See you this week!