Monday, May 31, 2010

Memorial Day

Never Forgotten

Corporal Ryan C. McGhee, 21, was killed in action
on May 13, 2009 by small arms fire during combat
in central Iraq. He served with 3rd Battalion,
75th Ranger Regiment of Fort Benning, Ga.This was
his fourth deployment, his first to Iraq. Ryan was
engaged to Ashleigh Mitchell of Fredericksburg, VA.
He is survived by his father Steven McGhee of Myrtle
Beach S.C., his mother Sherrie Battle McGhee,
and his brother Zachary.


AMRAP in 30 mins.
5 Deadlifts 275#
13 Push ups
9 Box jumps 24"

Poat load & time to comments

Sunday, May 30, 2010

The Calm

Wall ball

3 rounds of:
15 Ring dips
20 KTB swings

Post load & time to comments.

Saturday, May 29, 2010

Friday, May 28, 2010



3 Rounds for time of:

10 Overhead Squats 95#m/65#
50 Double unders

Post load & time to comments.

Thursday, May 27, 2010

Take a breath

Goin in on the deadlifts

Skill Builder:

Foam roll the kinks outs and stretch 12-15 mins.

For time:
100 step ups 20" box with 20# DB's
40 KTB swings overhead
Scale as needed

Post load & time to comments.

Wednesday, May 26, 2010

Say hello to "Mary"

Congrats to Naima, Ryan, Hide, Nicole on
successfully completing the Mechanics Program
Great job everybody welcome aboard!

AMRAP in 20 min. of:
* 5 Handstand push ups
* 10 1 legged squats
* 15 Pull ups

Post number of rounds completed to comments.

Tuesday, May 25, 2010


Mike's got his game face on

You don't always catch your prey

Monday, May 24, 2010

Ain't Mondays great!

Go Smoov!

Crossover Pushups
Windshield Wipers (1-left,1-Right= 1 Rep)
Dumbbell Thrusters 25#
Kettlebell CF Swings 25#w/55#m
Box Jumps 20"

Post load & time comments.

Sunday, May 23, 2010

A beautiful day

Great day for a WOD! The Saturday crew

Sumo Deadlift High Pull
Push Press
Rx - 95m, 65w

Post load & time to comments.

Overtraining is a physical, behavioral and emotional condition that occurs when the volume and intensity of an individual’s exercise exceeds their recovery capacity. You cease making progress, and can even begin to lose strength and fitness.
Overtraining can be a huge problem and can stall your progress. It’s important to realize that while CrossFit is awesome for getting robust results very quickly, the loads and intensity is high. Results diminish and disappear when you overtrain.
Some symptoms of overtraining:

* Slowed, stopped or regressing results… (Crossfit Benchmark Scores, fat loss, delayed recovery)
* Drop in Intensity
* Drop In Performance
* Higher Resting heart rates (One easy thing to do: check your heart rate every morning before you get up. If your usually at about 58-60 beats per minute, and one morning your around 68-70 BPM (10 above my resting BPM) I know that your overtraining, sick, or at a higher elevation.)
* Drop in Motivation
* Drop in Sleep Quality
* Fatigue throughout the day

If left unmanaged, overtraining over long periods of time can lead to bigger issues. (Increase in infections and colds, Injury, Elevated Stress, Depression)
If you start seeing any of these start to crop up, it’d be a good idea to re-strategize your workout regimen.

Saturday, May 22, 2010

Broomstick Mile

Da Machine & J-Boogie take on the Broomstick Mile

25 Back Squats
25 Front Squats
25 Overhead Squats
Run 400 meters

25 Shoulder Press
25 Push Press
25 Push Jerk
Run 400 meters

25 Deadlift
50 Squat Cleans
Run 400 meters

50 Snatches
Run 400 meters

All of this work except for the runs is done with a PVC pipe. The moves are done together synchrony and the run is kept to pace of the slowest runner. Everyone stays together for every rep.

Post thoughts to comments.

Friday, May 21, 2010


 Watch'um in action!

Thursday, May 20, 2010


The good ole' day's with "Mean Dean & Smoov"

Hey athletes the new jump ropes have been
ordered. And the company has confirmed
shipment. So we have five new jump ropes
on the way.

Skill Builder:
Overhead squats

3 rounds of:
400m row
50 Dbl unders
50 Ab mat situps

Post time to comments.

Wednesday, May 19, 2010

I Think I Just Threw Up In My Mouth

The ladies say hello to Karen J-boogie goes down
with a cramp but comes back and finishes strong!

For time:
10 Front Squats 10 Push Press 10 Thrusters 10 Box Jumps 10 Pull ups 10 Burpees

8 Front Squats 8 Push Press 8 Thrusters 8 Box Jumps 8 Pull ups 8 Burpees

6 Front Squats 6 Push Press 6 Thrusters 6 Box Jumps 6 Pull ups 6 Burpees

4 Front Squats 4 Push Press 4 Thrusters 4 Box Jumps 4 Pull ups 4 Burpees

2 Front Squats 2 Push Press 2 Thrusters 2 Box Jumps 2 Pull ups 2 Burpees

Post load & time to comments

Tuesday, May 18, 2010

Rings, Mats & Press

Keep it tight

Skill Builder:
Push press


Ring push ups (feet elevated)
Ab mat sit ups
Push press 75#m/45#f

Post load & time to comments.

Monday, May 17, 2010


Rest, Relax, Recover

It been like 13 years since he was in a bulls
uniform and he is still the man "Wow!"

What next..? "Impact of the spill"

Sunday, May 16, 2010

Tabata what...?

Great job everybody!

For time:
12 Deadlifts
400m run
12 Push press
400m Run
12 Back squats
400m run

Post load & time to comments.

Saturday, May 15, 2010

Flip it,Toss it, Bash it

Tara flippin tires (say that 10 times fast!)

5 rounds of:
10 Tire flips
20 Wall ball
30 Sledgehammers

Post time to comments.

Friday, May 14, 2010


Get Some!!!

For time:
Wall ball 21,15,9 (20#m/14#w)
Burpees 9,15,21

Post load & time to comments.

Thursday, May 13, 2010


Congratulations to Migdalia on completing the
Mechanics Program welcome aboard!

I get this question a lot about sugar substitutes
this is the one most inquired about check it out
Oh how sweet it is!

Wednesday, May 12, 2010

Hump Day Special

Migdalia & Tara workin on overhead squats

Skill Builder:

Overhead squat

For time:

12 Push Press
Run 400 m
12 Push Press
Run 400 m
12 Push Press

Post load & time to comments.

Tuesday, May 11, 2010


For time:
Run the Manhattan Bridge

Post time to comments.

Monday, May 10, 2010

Say hello to Angie

Once again Spiderman is alive and well!

For Time:
100 Pull-ups
100 Push-ups
100 Sit-ups
100 Squats

Complete all reps of each exercise before moving to the next.

Post time to comments.

Sunday, May 9, 2010

Saturday, May 8, 2010

Ya gotta love it!

Flo Jo & son (Shay) playin a friendly game of
CrossFit dodge-ball

AMRAP in 12min.
25 Double Unders
7 Burpees

Post number of rounds completed to comments.

Friday, May 7, 2010


Hurts so good

5 rounds for time of:
10 Power Snatches 95#m/65#w
10 Knees to elbows
10 Squat jumps

Post load to comments.

Thursday, May 6, 2010

Bam Bam Bam Bam Bam

The Tire nuff said

Grab a 8 lb sledgehammer and beat the tire
into submission with 100 hits as fast and
has hard as you can. No gravity drops here,
max effort slams each time. Swing the hammer
with both hands together near the end of the
handle and recover it by catching it on the
bounce and sliding your hand up near the
hammer head. Switch sides with each swing.
Just like ball slams get a bit of a jump
into each hit.

Post time to comments.

Wednesday, May 5, 2010


On our rest days it's not just about physically
taking a break from CrossFit. Were also talking
about mentally giving yourself a rest. The rigors
of the day and "Fran" or "Nancy" can take a toll
on us. One great way to relax is through meditation.
Check out this video from the mayo clinic enjoy!

Take a breather

Tuesday, May 4, 2010

3-2-1 Go!!!!

Rounds of 21-15-9
Row Cal.
Dumbbell Thrusters 25#
Medicine Ball Clean 30#
Wall Ball 20#

Post load & time to comments.

Monday, May 3, 2010

Burpees & Thrusters Damn!

Great form on the front squat Flo Jo!

For time:
DB Thrusters 45#m/25#w
Double Burpees

For Burpees Instead of 1 push up do 2 (Body
must be vertical with clap at top)

Post time & load to comments.

Sunday, May 2, 2010

Feel the burn

Thanks to everybody for comin out yesterday


Skill Builder:
1 rep - Max effort

For time: of:
21-18-15-12-9-6-3 reps
Sumo Deadlift High-pull 95#m,65#w
Push Jerk 95#m,65#w

Post load & time to comments.

Saturday, May 1, 2010


Why it is Used & Why it is Bad
From the book, GET REAL and STOP Dieting! by Brett Blumenthal. Copyright 2009

Artificial Colors: Chemical compounds made from coal-tar derivatives to enhance color. Linked to allergic reactions, fatigue, asthma, skin rashes, hyperactivity and headaches.

Artificial Flavorings:
Cheap chemical mixtures that mimic natural flavors. Linked to allergic reactions, dermatitis, eczema, hyperactivity and asthma. Can affect enzymes, RNA and thyroid.

Artificial Sweeteners: (Acesulfame-K, Aspartame, Equal®, NutraSweet®, Saccharin, Sweet’n Low®, Sucralose, Splenda® & Sorbitol): Highly-processed, chemically-derived, zero-calorie sweeteners found in diet foods and diet products to reduce calories per serving. Can negatively impact metabolism. Some have been linked to cancer, dizziness hallucinations and headaches.

Benzoate Preservatives: (BHT, BHA, TBHQ): Compounds that preserve fats and prevent them from becoming rancid. May result in hyperactivity, angiodema, asthma, rhinitis, dermatitis, tumors and urticaria. Can affect estrogen balance and levels.

Brominated Vegetable Oil (BVO): Chemical that boosts flavor in many citric-based fruit and soft drinks. Increases triglycerides and cholesterol. Can damage liver, testicles, thyroid, heart and kidneys.

High Fructose Corn Syrup (HFCS): Cheap alternative to cane and beet sugar, sustains freshness in baked goods & blends easily in beverages to maintain sweetness. May predispose the body to turn fructose into Fat. Increases risk for Type-2 diabetes, coronary heart disease, stroke and cancer. Isn’t easily metabolized by the liver.

MSG (Monosodium Glutamate): Flavor enhancer in restaurant food, salad dressing, chips, frozen entrees, soups and other foods. May stimulate appetite and cause headaches, nausea, weakness, wheezing, edema, change in heart rate, burning sensations and difficulty in breathing.

Olestra: An indigestible fat substitute used primarily in foods that are fried and baked. Inhibits absorption of some nutrients. Linked to gastrointestinal disease, diarrhea, gas, cramps, bleeding and incontinence.

Shortening, Hydrogenated and Partially Hydrogenated Oils (Palm, Soybean and others): Industrially created fats used in more than 40,000 food products in the U.S & cheaper than most other oils. Contain high levels of trans fats, which raise bad cholesterol and lower good cholesterol, contributing to risk of heart disease.