Wednesday, June 30, 2010


Ahhh yes...

A lot of my clients have asked me what can i eat
on the paleo diet take a look. Paleo menu

Tuesday, June 29, 2010

Big lift

3-2-1 Go!!!!!

10 rounds for time of:
15 Deadlifts – 135/95lb
15 Push-ups

Post time to comments.

Monday, June 28, 2010

OHS & Burpees oh my

Overhead anyone

For time:
Overhead Squat 95-135#m/95-65#w
Burpee Pull Ups

Post times to comments.

Sunday, June 27, 2010

Knee's please

Sista I & Da Machine

AMRAP in 7 minutes
8 walking lunges (4 left/4 right)

Post time to comments.

Saturday, June 26, 2010


Rest Up

Friday, June 25, 2010

The Greatest!

Never Forgotten

25 Pull ups
25 Burpees
25 DBL unders
25 KTE
25 Box jumps
25 Wall ball
25 Box jumps
25 KTE
25 DBL unders
25 Burpees
25 Pull ups

Post time to comments

Thursday, June 24, 2010

Whatsa Tabata

Montel big pulls

Skill Builder:
Dead Lift

For twenty seconds do as many reps of the assigned
exercise as you can - then rest 10 seconds. Repeat
this seven more times for a total of 8 intervals, 4
minutes total exercise. The score is the least number
of reps for any of the eight intervals.

Rows (cal.)
Push Press 75#m/65#f
Box Jumps 24"m/20#f

Post load & score to comments.

Wednesday, June 23, 2010

Say hello to Frelen


This workout is a combination on two CrossFit benchmarks, Fran and Helen

3 rounds of:
400m run
10 Ktb swings 35#/20#
10 Pull ups
10 Thrusters 95#/45#

Monday, June 21, 2010


The views great from here

AMRAP 30 min.
10 pull ups
15 Air squats
20 Double unders

Post time to comments.

Sunday, June 20, 2010



For time:

50 Box jump, 24 inch box
50 Jumping pull-ups

Post time to comments.

Saturday, June 19, 2010

Knee's to Elbow's

Smoov & Da Machine

21, 18, 15, 12, 9, 6

KB Swings 55#m/25#f
Wall ball 20#m/14#f

Post load & time to comments.

Friday, June 18, 2010


Thanks once again to everyone who made a
contribution not just with money but there
time as well. We got our Power Rack, Jump Ropes,
Plyo boxes, Clamps for the bars, Cubby
(for our cloths), Floor mats, and a radio.
In total we raised $485. This is really
going to take our training to the next level.

Yours in health
Coach Taylor

Do you know your oil?

Post thought to comments.

Thursday, June 17, 2010


Happy Born day to Scott aka Smoov!

AMRAP 15 min. of:
3 Power Snatches 135,95#m/95,75#w
6 Box Jumps 24"
Sprint 40yds. or 120ft.

Post number of rounds completed to comments.

Wednesday, June 16, 2010

Another Hump day special

Smoov & Flo Jo

For time:

Row 500 meters
150 Double-unders
50 Burpees

Post time to comments.

Wev'e been hood winked! (Part I)
Fluoride: Worse than We Thought (Part II)

Tuesday, June 15, 2010

This is gonna hurt in the morning

Da Machine overhead

Skill Builder:

Burgener Warm up
Snatch balance 1-1-1-1-1-1-1

CrossFit Disco

Complete 10, 9, 8, 7, 6, 5, 4, 3, 2, 1 reps of:

Power Cleans 75% of body weight
Pull Ups

Post times and loads to comments.
Courtesy of CrossFit Football

Monday, June 14, 2010


Know Your Fats

Confused About Fats? The following nutrient-rich traditional fats have nourished healthy population groups for thousands of years:

For Cooking:

* Butter
* Tallow and suet from beef and lamb
* Lard from pigs
* Chicken, goose and duck fat
* Coconut, palm and palm kernel oils

For Salads:

* Extra virgin olive oil (also OK for cooking)
* Expeller-expressed sesame and peanut oils
* Expeller-expressed flax oil (in small amounts)

For Fat-Soluble Vitamins:

* Fish liver oils such as cod liver oil (preferable to fish oils, which do not provide fat-soluble vitamins, can cause an overdose of unsaturated fatty acids and usually come from farmed fish.)

The following newfangled fats can cause cancer, heart disease, immune system dysfunction, sterility, learning disabilities, growth problems and osteoporosis:

* All hydrogenated and partially hydrogenated oils
* Industrially processed liquid oils such as soy, corn, safflower, cottonseed and canola
* Fats and oils (especially vegetable oils) heated to very high temperatures in processing and frying.

All About Trans Fats (PDF), and Why Butter Is Better (PDF).
Courtesy of The Weston A. Price Foundation

Post thoughts to comments.

Sunday, June 13, 2010

Push through

Sista I, Flo jo, & Da Machine

7 rounds for time of:

25 45# push press
50m sprint
10 burpees
50m sprint

Post load & time to comments.

Saturday, June 12, 2010

Take a walk

Lady T and Montel hang time

For time:

Walking Lunges

Post time to comments.

Friday, June 11, 2010

Increased Work Capacity Across Broad Time, Modal Domains And Age

Congrats to Judy on the successful completion
of the mechanics class welcome aboard!
(photo coming soon)

Increased Work Capacity Across

Broad Time, Modal Domains & Age

Increased work capacity: being able to do more work in less time. Power = force x distance / time. The more you can get done (no matter the time or modal domain(s)) in less time…the more powerful you are. The more powerful you are, the fitter you are!

Broad time domains: the ability to do work at a high rate of output (power) across any time frame. Literally. High power output short. High power output medium. Moderate to high power output long. What we are after here is the ability to work efficiently and powerfully for whatever duration we are required to do it.

Broad modal domains: the ability to do work at a high rate of output (power) no matter the task. Moving you own bodyweight (gymnastics). Monostructual (running, rowing, swimming, jump rope). Pushing, pulling, pressing, lifting, throwing external load (weightlifting). We want the ability to move significant external load powerfully and efficiently.

And age: whether your 8 or 80, 70 or 17

Develop your heavy deadlifts, heavy squats, heavy presses, heavy cleans and snatches…going for new maxes and PR’s (personal records), you increase your ability to move lighter loads more powerfully and efficiently in the multi-modality, multi-function workouts.

Moving heavy loads makes you stronger and more powerful. Increased power = increased work capacity = higher level of fitness.


Post load of each round to comments.

Thursday, June 10, 2010


Get up E-Dub!

Myths & Truths About Soy
Health Topics - Soy Alert!
Written by Weston A. Price Foundation

-Myth: Use of soy as a food dates back many thousands of years.

Truth: Soy was first used as a food during the late Chou dynasty (1134-246 BC), only after the Chinese learned to ferment soy beans to make foods like tempeh, natto and tamari.

-Myth: Asians consume large amounts of soy foods.

Truth: Average consumption of soy foods in Japan and China is 10 grams (about 2 teaspoons) per day. Asians consume soy foods in small amounts as a condiment, and not as a replacement for animal foods.

-Myth: Modern soy foods confer the same health benefits as traditionally fermented soy foods.

Truth: Most modern soy foods are not fermented to neutralize toxins in soybeans, and are processed in a way that denatures proteins and increases levels of carcinogens.

-Myth: Soy foods provide complete protein.

Truth: Like all legumes, soy beans are deficient in sulfur-containing amino acids methionine and cystine. In addition, modern processing denatures fragile lysine.

-Myth: Fermented soy foods can provide vitamin B12 in vegetarian diets.

Truth: The compound that resembles vitamin B12 in soy cannot be used by the human body; in fact, soy foods cause the body to require more B12

-Myth: Soy formula is safe for infants.

Truth: Soy foods contain trypsin inhibitors that inhibit protein digestion and affect pancreatic function. In test animals, diets high in trypsin inhibitors led to stunted growth and pancreatic disorders. Soy foods increase the body's requirement for vitamin D, needed for strong bones and normal growth. Phytic acid in soy foods results in reduced bioavailabilty of iron and zinc which are required for the health and development of the brain and nervous system. Soy also lacks cholesterol, likewise essential for the development of the brain and nervous system. Megadoses of phytoestrogens in soy formula have been implicated in the current trend toward increasingly premature sexual development in girls and delayed or retarded sexual development in boys.

-Myth: Soy foods can prevent osteoporosis.

Truth: Soy foods can cause deficiencies in calcium and vitamin D, both needed for healthy bones. Calcium from bone broths and vitamin D from seafood, lard and organ meats prevent osteoporosis in Asian countries—not soy foods.

-Myth: Modern soy foods protect against many types of cancer.

Truth: A British government report concluded that there is little evidence that soy foods protect against breast cancer or any other forms of cancer. In fact, soy foods may result in an increased risk of cancer.

-Myth: Soy foods protect against heart disease.

Truth: In some people, consumption of soy foods will lower cholesterol, but there is no evidence that lowering cholesterol with soy protein improves one's risk of having heart disease.

-Myth: Soy estrogens (isoflavones) are good for you.

Truth: Soy isoflavones are phyto-endocrine disrupters. At dietary levels, they can prevent ovulation and stimulate the growth of cancer cells. Eating as little as 30 grams (about 4 tablespoons) of soy per day can result in hypothyroidism with symptoms of lethargy, constipation, weight gain and fatigue.

-Myth: Soy foods are safe and beneficial for women to use in their postmenopausal years.

Truth: Soy foods can stimulate the growth of estrogen-dependent tumors and cause thyroid problems. Low thyroid function is associated with difficulties in menopause.

-Myth: Phytoestrogens in soy foods can enhance mental ability.

Truth: A recent study found that women with the highest levels of estrogen in their blood had the lowest levels of cognitive function; In Japanese Americans tofu consumption in mid-life is associated with the occurrence of Alzheimer's disease in later life.

-Myth: Soy isoflavones and soy protein isolate have GRAS (Generally Recognized as Safe) status.

Truth: Archer Daniels Midland (ADM) recently withdrew its application to the FDA for GRAS status for soy isoflavones following an outpouring of protest from the scientific community. The FDA never approved GRAS status for soy protein isolate because of concern regarding the presence of toxins and carcinogens in processed soy.

-Myth: Soy foods are good for your sex life.

Truth: Numerous animal studies show that soy foods cause infertility in animals. Soy consumption enhances hair growth in middle-aged men, indicating lowered testosterone levels. Japanese housewives feed tofu to their husbands frequently when they want to reduce his virility.

-Myth: Soy beans are good for the environment.

Truth: Most soy beans grown in the US are genetically engineered to allow farmers to use large amounts of herbicides.

-Myth: Soy beans are good for developing nations.

Truth: In third world countries, soybeans replace traditional crops and transfer the value-added of processing from the local population to multinational corporations.

Post thoughts to comments.

Wednesday, June 9, 2010

Pain Storm

Congrats to Andrew on successfully completing
the mechanics program welcome aboard second
photo brought to you by "Fight Gone Bad!"

Phat shout out to Ryan & Naima for helpin unload
all the floor mats.

For time:
1 – Burpees
2 – 95# Push Press
3 – 95# Front Squat
4 – 95# Power Cleans
5 – 95# Dead Lift
6 – Box Jumps
7 – Pull-ups
8 – Push-ups
9 – Ab Mat sit-ups
10 – Air Squats
11 – 55#m/25#w KB Swings
12 – 500M Row
(Scale as needed)

So the workout is:
1 Burpee
then 2 Push Press and 1 Burpee
then 3 Front Squats, 2 Push Press and 1 Burpee etc…

Post load & time to comments.

Tuesday, June 8, 2010

Pull, Push, Jump

Help! I've done a WOD and I can't get up

Skill Builder:
10-15 min. Handstand work

AMRAP 8 min.
3 Hang power cleans 135#m/95#w
6 Handstand push ups
9 Box jumps 24"m/20"w

Post load & time to comments.

Got Milk..?

Monday, June 7, 2010

Call da ambalamps

Think the 67 year old Vietnam Vet might CrossFit?
Watch! and see why I think this to be true enjoy

Run a 10k

Post time to comments.

Sunday, June 6, 2010


Another Great Saturday WOD

Bein preggers can't stop the Regulator!

Flip-Flops Flop sort of

That's all I needed?, I coulda got one
a long time ago

Saturday, June 5, 2010

My arms hurt

The air up there

10 rounds NFT of:
3 x Dead Lift (50-75% of body weight)
* on last Deadlift carry the load 20 yards
* rest 1.5 min between efforts

Post thoughts to comments.

Ohhhh Snap!
Thanks to Naima for the research

Friday, June 4, 2010

3 ft. high & rising

Thank you for all who made donations for our new
equipment its gonna make our box even better!
4 new clamps for the bars are on the way. And we
have 5 new jump ropes(ouch!!! sorry guys) But we
are still $200 shy of our goal. Lets make it happen
next stop Squat Rack!

Nic da Qwick



Five rounds of:
Run/Row 400 meters
30 box jump, 12",15", 20", 24"
30 Wall ball, 14#w/20#m

Post time & load to comments.

Thursday, June 3, 2010


Annaah 1... Annnah 2...

For time:

150 Ktb swings

Post load & time to comments.

Wednesday, June 2, 2010



I don't want to be bulky
Courtesy of Mark's Daily Apple

Tuesday, June 1, 2010

Get that heart pumpin

Stroke, Stroke, Stroke

Cardio gone bad
Row (cal.)
Box Jumps 24"
Double Unders
10m Sprints (between two cones)

Complete three 5 minute rounds, spending one movement at each station. Rest one minute between rounds.

Post total to comments.