WOD 12/31/14

Happy New Year’s Eve!

From minute 0 – 10:
50 Burpees
50 KB Swings (53/35)
50 Overhead Plate Lunges (45/25)

From minute 10 – 18:
40 Wall Ball (20/14)
40 Push Up
40 Box Jump (20/16)

From minute 18 until completion:
30 Ab Mat
30 Goblet Squats (53/35)
30 Lateral Box Jump (20/16)

Week of 12/29 – 1/3


I want to wish you all a delayed Merry Christmas! Hope yours was a splendid as mine. Santa was good to me this year–nothing but workout gear, extra socks, one of those fancy belts, and of course, books. Can’t wait to see all the new clothes and accessories in the gym come next week 🙂

Here’s the Holiday Schedule for this upcoming week. Nothing changed from the last email, just a refresher:

12/29 — 9:30am, 12pm, 5pm
12/30 — 9:30am, 12pm, 5pm
12/31 — 9:30am (one big class!)
1/1 — CLOSED (for sleeping in and general champagne detox)
1/2 — 9:30am, 12pm
1/3 — 7:30am
1/5 — Regular Schedule!

I’ve been dropping in at CrossFit RDU down here in Raleigh. Fun fun place, and huge! They have platforms in the rear of the gym, specific Olympic Lifting barbells, and even those neat competition bumper plates, the kind you’d see in the Olympics. So much fun! Like being a kid in a candy store with all these toys.

All this to say, if you’ve dropped in at a gym over the break, feel free to post a picture of the gym to the Facebook page for the rest of us to see! If you can swing it, buy a t-shirt as well and wear it into Jab when you return. I love seeing the smorgasbord of CrossFit shirts out there. Some have really clever designs.

It’s hard to express how much I miss everybody. Hope y’all are doing well out in the Pacific Northwest or wherever your travels took you. I’m enjoying the sunshine here in Raleigh, though I fear I’ll be returning just as pale as I left.

Feel free to reach out with any questions.


WOD 12/26/14

Front Squat 4 @ 65%, 10 @ 75%, 2×5 @ 75%


From min 0-3: AMRAP Clean and Jerk (115/75)
From min 3-10: 800m Run
From min 10-13: AMRAP Clean and Jerk (115/75)
From min 13 until the end: 800m Run

Week of 12/22 – 12/27


It’s Christmas week! I sincerely hope everybody has a fantastic next several days and is able to celebrate and spend time with loved ones. As the song goes, “It’s the most wonderful time of the year.” 🙂

First off, the much anticipated Holiday Schedule! Without further ado:

12/22 — 9:30am, 12pm, 5pm

12/23 — 9:30am, 12pm, 5pm

12/24 — CLOSED

12/25 — CLOSED

12/26 — 9:30am, 12pm

12/27 — CLOSED

12/29 — 9:30am, 12pm, 5pm

12/30 — 9:30am, 12pm, 5pm

12/31 — 9:30am (one big class!)

1/1 — CLOSED (for sleeping in and general champagne detox)

1/2 — 9:30am, 12pm

1/3 — 7:30am

1/5 — Regular Schedule!

I know the schedule covers more than this upcoming week, but wanted to send it out so everybody can plan accordingly. I’ll send a reminder next week with the same information.

Second, and not to belabor the point, but try and put aside at least a couple days a week to get a workout in. It’s that time of the year with apple pie, turkey, ham, and the ever delectable sweet potato casserole. That’s not to mention sugar cookies in the shape of Christmas trees, the kind with green sprinkles. You don’t have to set PR’s over the break, but something, just a dollop of something is better than a lot of nothing. If you need inspiration, simply google “travel wods”.

Third. If you are traveling over the break, feel free to drop in to another CrossFit gym. I say this truly that taking a class at a different box is a blast. It depends on the gym–some have drop in rates, and some are free. Generally this information can be found on the website. Don’t be scared! It’s always a good experience to be coached by somebody else and meet new, like minded (freakishly fit) people.

I’m out of town for the next week or so, but feel free to email, call, and otherwise carrier pigeon me with any questions. Miss you guys already.