Sunday, February 28, 2010

This is gonna sting in the morning

3 rounds for time of:

20 - Push ups
30 - Pull ups
40 - Sit ups
50 - Squats

Post time to comments.

Saturday, February 27, 2010

Get'um up

Da Machine & Smoov puttin on a clinic

Skill Builder:
3x3 Back squat

9-12-15 reps for time of:
Pull-ups ( No Kipping! )
Knees to elbows

Post time to comments.

Friday, February 26, 2010


I know my car is somewhere around here....

You'll be Shocked!

Thursday, February 25, 2010

Lets clean it up

Clean it up!

Skill Builder:
Burgener Warm up
5x3 Clean & Jerk

5 rounds for time of:
4 Handstand push ups
6 KTB swings 25#w/55#m
9 Thrusters 45-65#w/65-95#m

Post load & time to comments.

Wednesday, February 24, 2010

Run it!

Warm up:
Glute, Ham, Quad dynamic stretch progression


Post time to comments.

Tuesday, February 23, 2010

Power Up!

Push Nate!

Skill Builder:
Scale as needed
5x 10sec L sits
BL:Use Parellettes ,Pull up bar,Chairs/AL:Use Rings

The CrossFit Total:
Back squat 1 rep
Shoulder Press 1 rep
Deadlift 1 rep

Post total to comments.

Sunday, February 21, 2010

Burpees/Pull ups/ Swings

Hittin some serious pull ups

Skill Builder:
Hang power cleans

3 Rounds for time:
28 Burpees
28 Pull-ups
28 KB Swing (25#w/55#m)

Post load & time to comments.

Saturday, February 20, 2010

Move ya body

The couple that presses together stays together
husband and wife E-Dub & Mimi aka (The Regulator)

Skill Builder:
Burgener Warm up

For time:
20 Deadlifts
20 Push ups
20 Power snatch
20 Sit ups
20 OHS
20 Burpees

Coach says: Get threw as fast as possible scale load to accommodate skill level. Remember: Mechanics - Consistency - Intensity

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Friday, February 19, 2010

Ahhh man this is gonna hurt

Get some! Nikki

50-30-20 reps of:

Post time to comments.

Thursday, February 18, 2010

You know what'chu you eatin?

Hey everybody wus good! One day while Paleoing away on a piece of Skirt Steak , and what a good piece of steak it was. A thought hit me like a ton of Paleo kits, "great steak but, where does it actually come from what part of the animal am I eating". So in a Three part series, Here is Part 1 of... "You Know What'chu You Eatin?".

You know what'chu you eatin? The Cow

You know what'chu you eatin? The Pig

Post to comments.

Wednesday, February 17, 2010

Go for it!

Congrats going out to Nikki for successfully
completing the Mechanics Program
welcome aboard!

Skill Builder:
Dead lifts

For time:
Thrusters (18-65#w/65-95#m)

Post load & time to comments.

Tuesday, February 16, 2010


Skill Builder:
Back Squats

10 Rounds of Double Unders
1 min max reps, 30s rest
300(Good) 400(Better) 500(Best) 600-700(You gotta be kiddin me!)

Vegeterian Myths
Coutesy of Chet Day

Post total score of all rounds to comments.

Monday, February 15, 2010

Say hello to Karen

Congrats! to Dela & Theresa for successfully
completing the Mechanics Program welcome

150 wall ball shots 9ft.12-14#w/20#m
7-8mins(Beginner) 6-5mins(Intermediate)
4-3mins(Advanced) 3-2:45(Mutant!)

Post load & time to comments.

Sunday, February 14, 2010


Happy Valentine's everybody!

Saturday, February 13, 2010

Easy day

Ahhh those summer days...

Skill Builder:
Burgener Warm up
3x3x3 Clean

7 Rounds for time of:
7 Thrusters (75)
7 Pullups
7 Burpees

Post load & time to comments.

Friday, February 12, 2010


Come on!! 48.. 49....

1 Round for time of:
100 Rope Jumps
50 Lunges
50 Push ups
50 Sit ups
100 Rope Jumps
40 Lunges
40 Push ups
40 Sit ups
100 Rope Jumps
30 Lunges
30 Push ups
30 Sit ups
100 Rope Jumps
20 Lunges
20 Push ups
20 Sit ups
100 Rope Jumps
10 Lunges
10 Push ups
10 Sit ups

Post time to comments.

Thursday, February 11, 2010

Say hello to Nicole


AMRAP 20 minutes.
Row 400 meters
Max rep Pull-ups (can be substituted with jumping pull ups or use band)

Post number of Pull ups done for each round to comments.

Wednesday, February 10, 2010

Tuesday, February 9, 2010

Double Up

Thrust, Thrust and away!

Thrusters (135# men, 95# women)
Double Unders

Post load & time to comments.

Monday, February 8, 2010

Sumo, Box, KTB

On Nate's Deadlift's he needs to flatten his back,
and hips a lil higher.On his Push press and front
squats elbows higher. Julie looks great but, needs
to be more aggressive on her 2nd pull. Chest up on
and more aggressive on the drive portion of the
her press.

Skill Builder:
3x3x3 OHS

21-15-9 for time of:
Sumo Deadlift High Pull (65#w/75#w)
Box jump (20")
Kettlebell swing (25#-35#w/45#-55#m)

Post load & time to comments.

Sunday, February 7, 2010

Comin round the mountain

Don't give up Nate!

5 Rounds for time of:
50 Mountain Climbers
15 Wallball shots (20m/10-14w)

Post load & time to comments.

Saturday, February 6, 2010


Get Some Rest

If ya don't know, now ya know

One more time from the top

Friday, February 5, 2010


Aliyah,Saana,Marlande,Dorothy gettin
their Mechanics Class on

Skill Builder:Burgener Warm up

3 Rounds for time of:

3rd to 9th (1 step at a time)
3 Dead lifts (Snatch Width)
5 Hang Power Snatches (Don't forget the hook grip!)
9 Over head squats

Post load & time to comments.

Thursday, February 4, 2010

Power Up!

Flo Jo!


Post load of each round to comments.

Wednesday, February 3, 2010


Up,Up and Away!

For time 10 rounds of:
10 Pull ups
10 Push ups
10 Box jumps

Post time to comments.

Tuesday, February 2, 2010


Now since today is a rest day i thought i would touch on a question that has plagued me my entire career as a fitness professional. My female clientele have asked me this question hundreds of times. You know it? Yeah you gotta know! Its right on the tip of your tongue. Will i get bulky lifting weights? Oy Vey! The answer is no! In Germany it's "nein"! In Japan "iie"! In Brooklyn its Nah! its not gonna happen.

As said by Coach Mark Rippetoe "Women who claim to be afraid to train hard because they "always bulk up too much" are often already pretty bulky, or "skinny fat" (thin but weak and deconditioned) and have found another excuse to continue life sitting on their butts".

Primal Strength Training for Women: Not So Different After All
article courtesy Mark's Daily Apple

I knew they were coming, as soon as I hit "Publish." I knew I’d get at least one or two comments from our female readers asking if last week’s muscle building post applied to them, too. You see, Conventional Wisdom has somehow drilled into our heads the silly notion that men and women are completely different species, especially when it comes to working out. There are definite differences – anyone who’s been married will be able to tell you that! – but that doesn’t take away from the fact that we’re all homo sapiens with the same basic physiological makeup. And so an outfit like Weight Watchers will push the chronic cardio, the ankle weights, and the step classes because of some underlying, self-defeating assumption that women aren’t "meant" to lift heavy weights. It’s insane, it’s preposterous, and it’s downright insulting. Men and women have different work capacities and different natural inclinations, but their bodies still work the same way.

"But I don’t want to get big and bulky!"

That’s another common one, and I can’t really blame them. Have you ever seen a women’s bodybuilding competition, especially one where the drug testing bodies are asleep at the wheel? Those women are frightening and incredibly ripped (for my money, the dudes look just as freakish), but more importantly, they just don’t look right. In fact, this is one area in which the underlying gender-specific physiology is limiting (thank god!): women, being testicle-free, do not produce enough natural testosterone to get those bulging pecs (just where do the breasts go, anyway?) and engorged thighs without supplementing with steroids (synthetic testosterone, essentially). Men generally do produce enough natural testosterone (the ultimate muscle-building hormone) to get big, and most of us still have trouble building a significant amount of muscle. Just imagine how difficult it is to bulk up for a woman.

If anyone’s still worried about looking like a female bodybuilder, just take a look at this selection of videos.

Women’s Olympic-style weightlifting at the 2007 Arnold Weightlifting Championships (below): No Arnold look-alikes here, just strong women performing Olympic lifts.

Snatches at the 2007 American Open in Birmingham: I don’t even know if I’d look twice if I saw these women walking down the street. Well, I would, but for a different reason. They simply look like attractive women in good shape.

Here is another example: Watch a 108 lb woman clean and jerk twice her body weight. And another.

These are women whose entire athletic lives are devoted to lifting big and lifting heavy – the very same movements that I’ve prescribed as truly Primal and strength-intensive – and yet they aren’t big and bulky. You’d think if it were likely, or even possible, for a natural woman to build major size without resorting to steroids, you would see it happen with Olympic-style female weightlifters, but you don’t. Time and time again, you don’t.

Now, check out these women.

Armenian bodybuilder Lisa Moordigian shows some sample workout clips: Notice the exercises she does – curls, machine curls, tricep pulldowns, and even more curls. She’s doing nothing but isolation exercises.

Brenda Smith’s killer leg workout (check out her crazy calves!): The closest she gets to a real movement is the lunge, but even her squats are assisted. She’s obviously not interested in learning actual athletic movements or developing real strength; she only cares about stoking that PUMP coursing through her veins.

Look at the bodybuilders’ bodies, their workouts, and their focus. Notice anything? They’re solely focusing on individual muscles to the detriment of the whole. There’s no catlike athleticism, nothing that indicates actual functional strength. Leg extension machines don’t exist in nature.

Seriously, though: men and women should work out the same way. That is, provided they have the same goals of developing functional strength, promoting lean body mass over adipose tissue, and improving health, both men and women are best suited to lifting heavy, hard, and with great intensity. Hormonal differences and diet will alter how this lifting program affects you and how much hypertrophy occurs, but the end result is the same: an increased strength to body weight ratio, which is vital for true Primal health and fitness. You’ll increase musculature, but it’s not going to be superficial, bloated muscle. It’s going to be muscle that makes sense, fat-burning muscle that fits your body and fits your genes. After all, you’re just providing the right environment for your genes through proper diet, adequate sleep, normalized stress levels, and – now – the right kind of movements.

There are a few other physiological differences that might crop up when it comes to working out. The "Q" angle, which describes the angle measuring from hip to knee, is larger in women. As a result, the quadriceps can pull on the patella and eventually cause knee issues. Cutting sports, like soccer and basketball in particular, can place additional stress on the knees and increase the chance of injury. This just makes maintaining proper form even more important (as if it wasn’t already).
I should also mention that pregnancy, especially during the 3rd trimester, can soften the pelvic cartilage and relax the hips to prepare for childbirth. It’s absolutely essential for safe birthing, but doing deep squats with such tender cartilage and overly-relaxed hips will increase pressure on the knees and should be avoided.

Last week, I suggested that eating an extra dozen eggs on top of your regular daily dietary intake might be the catalyst for hypertrophy, especially for hardgainers. For women who perhaps aren’t so interested in adding a lot of muscle, skip the extra eggs. Keep eating Primal, get adequate protein, hit those deep squats and heavy deadlifts, and you’ll begin shedding fat and putting on lean mass that (because of the physiological differences between the genders) won’t be "bulky" or "big."

In the end, though, it’s your choice. You could do the basic strength exercises and end up looking like this ,

or you could spend hours in the gym and spend hundreds on steroids and stuff yourself with protein shakes to look like this.

I think I know who Grok would rather have on the hunt. What about you?

Well as you can see none of the power lifters look anything like the bodybuilders
and as Mark said these women have been lifting for years and very heavy i might add.
So ladies lets Get Some!!

Monday, February 1, 2010

Say hello to Joshie

Skill Builders:
Work on unweighted pistols (one leg squats) 3 x 5 R/L
Start with chair height first
Keep heel planted shoot the hips back and
down as if you where doing a squat

3 rounds for time.
(The snatches are full squat snatches)
Dumbbell snatch, 21 reps, right arm 40#
21 L Pull ups
Dumbbell snatch, 21 reps, left arm 40#
21 L Pull ups

Post load & time to comments.