Archive for March, 2014

2014 March 31 WOD

Posted: March 31, 2014 in Uncategorized

For time:
1,000m Row (or loop run or 5:00 Airdyne)
20 Pistols
20 Bench Press, bodyweight (girls do 15 reps)
40 meter (130’ or “column to column” 5 times plus a little) Dumbbell or KB (each hand) Walking Lunge
20 Bench Press, bodyweight (girls do 15 reps)
20 Pistols
1,000m Row (or loop run or 5:00 Airdyne)

“Build your own dreams, or someone else will hire you to build theirs.”


CF Endurance 3/31-4/6

Posted: March 30, 2014 in Uncategorized

3+ Hours Before or After CFJ Strength & Conditioning WOD
Choose ONE of the following sports and complete on Monday, Tuesday or Wednesday (3/31-4/2)
Swim: 4-6 x 2:00 TT, recover 5:00 until form/pace deteriorates
Bike: 4-6 x 2:00 TT, recover 5:00 until form/pace deteriorates
Run: 4-6 x 2:00 TT, recover 5:00 until form/pace deteriorates
Row: 4-6 x 2:00 TT, recover 5:00 until form/pace deteriorates
Ruck: 4-6 x 6:00 TT, recover 5:00 until form/pace deteriorates, 55# Ruck/Boots/Utes

Choose ONE of the following sports and complete on Thursday or Friday (4/3-4/4)
Swim: Repeat 5:00, recover 3:00 until form/pace deteriorates
Bike: Repeat 5:00, recover 3:00 until form/pace deteriorates
Run: Repeat 5:00, recover 3:00 until form/pace deteriorates
Row: Repeat 5:00, recover 3:00 until form/pace deteriorates
Ruck: Repeat 5:00, recover 3:00 until form/pace deteriorates, 55# Ruck/Boots/Utes

Choose ONE of the following sports and complete on Saturday or Sunday (4/5-4/6)
Swim: 1000m TT
Bike: 30M TT
Run: 10k TT
Row: 5k TT
Ruck: 15k TT, 55# Ruck/Boots/Utes

We are in week 5 of our series. We look forward to your comments and discussion. If you’ve missed out on our last 4 weeks, check out alertnessdecisiveness, aggressiveness and speed.

Principle Five: Coolness

You must keep your head. If you “lose your cool” under deadly attack, you will probably not survive to make excuses. So don’t bother to improvise any . . . just keep yourhead. Anger, as long as it is controlled anger, is no obstacle to efficiency. Self-control is one thing the sociopath does not usually possess. Use yours to his undoing. If you counterattack with your hands, use them carefully. (Remember that a blow with your closed fist to your enemy’s head will almost always wreck your hand. A finger in his eye is easier, safer, and likely to be more decisive.)

If you improvise a weapon from objects at hand, use it in a way most likely to do damage without loss or breakage. The points of most improvised weapons, from umbrellas to fire pokers, are usually more effective than the edges, as they can be applied with less warning and without exposure during a “windup.” A blunt point should be directed at the face or throat. Drive it carefully, coolly, and hard. The optimum defensive arm is the heavy-duty pistol, though a shotgun may surpass it for home defense if there is sufficient warning. If you are fortunate enough to have access to any sort of firearm when under attack, remember that it is only as good as your ability to keep cool and shoot carefully. My pupil, mentioned in Chapter Four, did not shoot carefully, and he survived largely through luck alone, for his attackers shot just as sloppily as he did. But we cannot count on miserable marksmanship in our enemies. The sociopath is indeed usually a bad shot, but not always. Clyde Barrow was quite good. Another student of mine did far better. To begin with, he heard the approach of the assassins’ car in the cold grey light of dawn. He was alert even at that hour. He was on his feet immediately, pistol in hand. Through the blinds he saw two men coming rapidly up the walk to his door, one with a shotgun and one with a machine pistol. He decided that such a visit, with such equipment, at such an hour, needed no further explanation. He flung open the front door and went to work, and he remembered to remain cool and to shoot with precision. The two would-be murderers died in their tracks. The householder caught six pellets of bird shot in the leg. The attackers outnumbered and outgunned their proposed victim, but they were defeated and destroyed by a man who did everything right. When an expensively trained police officer from one of the larger police departments misses a felon six times at a range of ten feet (and don’t think this doesn’t happen), his failure is not due to his technical inability to hit a target of that size at that distance, for he has demonstrated on the firing range that he can do so. His failure, and often his consequent death, is due to his lack of concentration upon his marksmanship-the loss of his cool. The ability to remain cool under pressure comes more easily to some people than to others. But it is in no sense out of anyone’s reach. In fact it is the first qualification of a man that Kipling calls for in his immortal poem If. It is illustrated beautifully every time you see a quarterback calmly select and hit his receiver while under the threat of more than one thousand pounds of rock-hard, cat-quick muscle only a step away. It’s a matter of will. If you know that you can keep your head, and that you must keep your head, you probably will keep your head.

To train yourself to do this takes some thought. Certain kinds of athletics are excellent-football, of course, in particular. Sailing, flying, motor racing, and mountaineering are also good. But in my opinion the best of them all is the hunting of medium and big game. “Buck fever” is a classic affliction, and a man who has conquered it can be guaranteed to shoot carefully under pressure. While it is true that a deer is not shooting back, this is less significant than might at first appear. The deer is about to vanish, and, odd as it seems, fear of sporting failure is usually greater than the fear of death. This startling point is easy to prove. The average competitive pistol shot works and trains far harder to earn a little brass cup than the average policeman works and trains to acquire a skill that can save his life. Not all hunters make the grade-the woods are full of ditherers in red jackets. But the really expert hunter/ rifleman is a very good man to have on your side. Under any sort of attack, keep cool. And if you must shoot, shoot with precision.

2014 March 29 WOD

Posted: March 29, 2014 in Uncategorized

Teams of 3:
100 Deadlifts (155/105)
80 Hang Power Cleans (155/105)
60 Front Squats (155/105)
40 Jerks (155/105)
20 Thrusters (155/105)
One athlete works at a time. Every minute on the minute, stop where you are and all three athletes complete 5 burpees.

Compare to February 15, 2014

“We need to be challenged, and we need to be under the gun to respond.”


2014 March 28 WOD

Posted: March 28, 2014 in Uncategorized

Big congrats to Sam for getting her first muscle up yesterday!

The final CrossFit Games Open WOD this year!


21-18-15-12-9-6-3 reps for time of:
Thrusters (95/65)
Bar Facing Burpees 

You can read more about the movement standards here.

14.5 Judging Schedule

Posted: March 27, 2014 in Uncategorized

Please look over this link from the CF Games website prior to coming to be judged to prepare yourself for the standards.

Unless you have a legitimate shot at getting past the Open, we will only judge you once this week. If you want another shot you are welcome to video your performance and submit it for validation.

Remember, you must submit your own scores for validation by 7PM on Monday. Please let us know if you have any questions at all.

If you want to go at a time other than what is posted and you can find someone to judge you, feel free to get it in during class.

Friday, March 28
4:00 (Jennie) – Wilks
4:30 (Jennie) – Lisa
5:15 (Jennie) – Ashleigh
5:15 (Jayson) – Megan
6:15 (Jennie) – Stefanie
6:15 (Jayson) – Brett C
7:00 (Jennie) – Sam
7:00 (Jayson) – Luke
7:30 (Jennie) – Allen
7:30 (Jayson) – Matt

Saturday, March 29
10:00 (Jayson) – Scott G
11:30 (Jennie) – Becky
11:30 (Jayson) – Jesse
12:00 (Jennie) –
12:00 (Jayson) – Scott L
12:30 (Jennie) –
12:30 (Jayson) –
1:00 (Jayson) –
1:00 (Jennie) –

Sunday, March 30 (we will be at CFJ at 1:00)
1:20 (Jennie) –
1:20 (Jayson) – Bo
1:50 (Jennie) –
1:50 (Jayson) – Michael
2:20 (Jennie) – Leigh
2:20 (Jayson) – Jon

Monday, March 31
9:30 (Jennie) – Rusty
11:00 (Jennie) –
3:40 (Jennie) – Ericka

2014 March 27 WOD

Posted: March 27, 2014 in Uncategorized

50 Back Rack Walking Lunges (95/65)
Run the Loop (950m)
75 Sit-ups
150 Double Unders

Cherry-pick (verb): to select the best or most desirable from a group, <Little Johnny cherry–picked his workouts, purposely avoiding the WODs he’s not good at, in favor of things he is already good at, drastically slowing his fitness gains.>

2014 March 26 WOD

Posted: March 26, 2014 in Uncategorized

Min 1:  5 Wall Balls + 5 Power Cleans (135/95)
Min 2:  5 Wall Balls + 5 Toes to Bar
Min 3:  5 Wall Balls + 5 Push Jerks (135/95)
You choose the weight for the Wall Ball.  Repeat the sequence for 15 minutes.


Front and Back Lever

“If you cant explain it simply, you don’t understand it well enough.”

2014 March 25 WOD

Posted: March 25, 2014 in Uncategorized
Partner WOD

Each teammate completes 3 sets of:
3 RFT:
12/10 Calorie Row
8 Lateral Burpees over Rower
Athlete One completes 3 rounds of the row/burpee couplet as fast as possible.  Then Athlete Two completes 3RFT while Athlete One rests. Once Athlete TWO has completed their three rounds the team has finished their first set. Repeat this sequence two more times for a total of three sets


Odd:  3 Muscle ups
Even: 3 High Hang Squat Cleans (155/105)

“The fact that someone else loves you doesn’t rescue you from the project of loving yourself.”

2014 March 24 WOD

Posted: March 24, 2014 in Uncategorized
Congrats to Dan Slater for running his first half marathon this weekend!

Bench Press 1-10-1-20-1-30 reps

Post total load (add up all six barbell loads) to comments.

Compare to December 25, 2009


Front Squat 1-10-1-20-1-30 reps

Compare to November 16, 2011

*This is obviously not a metcon, but if you intend to do both portions, you must work diligently to get this much lifting done in one class.

“Fear kills more dreams than failure ever will”