Monday, January 31, 2011


On the minute:

Complete 5 burpees and perform max rep 135 lbs thrusters on the minute.

*At the beginning of every minute perform 5 burpees, for the rest of the minute perform as many thrusters as you can during that minute. At the beginning of the next minute perform 5 burpees and then max rep thrusters and so on until you reach 100 total thrusters.

The goal is to complete 100 total thrusters.

Post the total number of minutes it took to reach 100 thrusters to comments.

Sunday, January 30, 2011


Post thoughts to comments.

Saturday, January 29, 2011


Skill Builder:
Work on hip & shoulder mobility 10 min.
b/w & pvc practice
Squat, Front squat, Overhead squat

20 reps Back squat
Go heavy as possible

Post load & number of reps completed to comments.

Friday, January 28, 2011


Skill Builder:

Foam roll for 10mins

10x100m Sprints
Rest 1min between rounds

Post time of each round to comments.

Thursday, January 27, 2011



2 Hang power cleans 95#/135#
10 Hand stand push ups
3 Hang power cleans
9 Hand stand push ups
4 Hang power cleans
8 Hand stand push ups
5 Hang power cleans
7 Hand stand push ups
6 Hang power cleans
6 Hand stand push ups
7 Hang power cleans
5 Hand stand push ups
8 Hang power cleans
4 Hand stand push ups
9 Hang power cleans
3 Hand stand push ups
10 Hang power cleans
2 Hand stand push ups

Post load & time to comments.

Wednesday, January 26, 2011


Core Strength Test

Pass This Core Test

Many people who find themselves starting up a workout program after an extended break make the mistake of overestimating their current fitness level. Three years ago, they could bench 300, so they should easily be able to bench 225 fresh out of the blocks. A year ago, they could do 1,000 sit-ups per day, so surely they should be able to grind out 100 straight right now. Of course, these are cases of egos begging for injuries. An even greater percentage of the population may “exercise” regularly but not realize that the results aren’t equating to demonstrative strength gains. Then there is another segment of the population – reasonably fit and/or on the right track – who simply wants to know how they measure up. They want to compare to a standard.

Fortunately for all of these people, Sports Coach Brian Mackenzie created a simple test to determine current core strength as well as gauge progress over time. It will easily and quickly inject reality into the fantasy world of the prodigal son and daughter returning from the lands of Couch Potato, Injury, and Busyness. It will show the faithful exerciser that a program tweak is in order if necessary. It provides a standard to assess core fitness.

For this test, you will need a flat surface, a mat for cushioning, and a watch or clock with a second counter. To conduct the test, do the following:

1. If you are testing yourself, position the watch or clock where you can easily see it.
2. Start in the plank position with your feet approximately shoulder-width apart, and hold for 60 seconds.
3. Lift your right arm off the ground, and hold for 15 seconds.
4. Return your right arm to the ground, lift your left arm off the ground, and hold for another 15 seconds.
5. Return your left arm to the ground, lift your right leg off the ground, and hold for 15 seconds.
6. Return your right leg to the ground, lift your left leg off the ground, and hold for 15 seconds.
7. Lift your left leg and right arm off the ground, and hold for 15 seconds.
8. Return to the original position, lift the opposite extremities, and hold for 15 seconds.
9. Return to the plank position, and hold for another 30 seconds.

If you complete all nine steps fully, you have good core strength. Anything short of that means your core strength needs improvement

It’s as simple as that. To increase your core strength and/or gauge your progress, you can perform this test three or five times per week. The nice thing abou the test is that it does not just measure strength; it actually increases it when done multiple times.


Tuesday, January 25, 2011


Congrats to Chris on his successful completion
of the Mechanics Program Welcome Aboard!

3 RFT of:
800m Run
50 Back Extensions
50 Sit ups

Post time to comments.

Monday, January 24, 2011


AMRAP 20min.
Run 400 meters
Max rep Pull-ups

Post number of pull-ups completed for each round to comments.

Sunday, January 23, 2011


3 RFT:

9 Flight stair climb
15 Clean & Jerks 95/135

Post load & time to comments.

Saturday, January 22, 2011


Friday, January 21, 2011


Mama Montel

10 RFT of:
10 Board jumps
10 Vertical Jumps
10 Squats

Coach's call: All Board/Vertical jumps must be made with both feet

Post time to comments.

Thursday, January 20, 2011


Happy Born Day Flo Jo!

Skill Builder:

Work on Squat tech 10min.

15min AMRAP
Duffle bag carry 260ft.
15 Clean & Jerks

Post load & time to comments.

Wednesday, January 19, 2011


Skill Builder:
5x5 Strict pull ups (Chest to bar)
Rest 2 min. between each round

5 rounds
1 min. Max rep Dbl unders
1 min. Max rep Jumping slam ball

Rest 1 min after both rounds completed

Post load & number of reps of each round to comments.

Tuesday, January 18, 2011


Monday, January 17, 2011


Happy Birthday Mr. King


Thrusters 75/95

Post load & time to comments.

Sunday, January 16, 2011


5 RFT:
5 Deadlifts 125/275
10 Burpees

Post load and time to comments.

Saturday, January 15, 2011


5 Rounds of:
75 dbl unders
Max box jumps time taken to complete dbl unders

Post number of box jumps completed to comments.

Friday, January 14, 2011


The Truth About Cholesterol

Dr. Kyle Christensen

In a world where good is bad and bad is good, it is important to be a little skeptical and ask the question – WHY? The question of “WHY is my Cholesterol High?” is ignored with the assumption that it simply must be lowered. “Here take this drug”. Many can quote their cholesterol lab numbers and calculate ratios of HDL vs LDL, but what does it all mean? I’ve written this article in two different formats. This is the short version. You can find the long version which has much more detail on our website in the newsletter archives under The Truth About Cholesterol – Long Version.

In this Article you will learn:
• Why Cholesterol is important, even essential?
• How Cholesterol lowering drugs are harmful and really address the wrong issue?
• What Cholesterol really does?
• How Herbs can help with Cholesterol?

Cholesterol is a type of fat that makes up our cell walls, hormones, nerves and much more. Saturated fats and cholesterol make the cell wall firm, without them all of our cells would be flabby and fluid, kind of like a big slug or earthworm. In many cells, half of the cell membrane is made of cholesterol. About 25% of our bodies cholesterol is accounted for by the brain. Cholesterol is vital for the development of a fetus. Cholesterol is so important that mother’s milk provides a specific enzyme to allow the baby’s digestive tract to absorb almost 100 percent of that cholesterol, because the developing brain and eyes of an infant require large amounts of it. Children deprived of cholesterol in infancy may end up with poor eyesight and brain function.

Cholesterol is also a vital component for our nerves to function properly. The myelin sheath around each nerve is composed of 20% cholesterol. Losing or damaging some of this myelin results in the illness multiple sclerosis. Not enough cholesterol and your memory and mental abilities are affected. It is not surprising then to discover that people who take cholesterol-lowering drugs, soon begin to suffer from memory loss.

Cholesterol is so important to the normal functioning of our bodies that in an average person, about 85 percent of their blood cholesterol is manufactured by the body (mostly in the liver), while only 15 percent comes from food. Regardless of how much or how little cholesterol you eat in your diet, the body will generally produce what it needs, unless of course, you take a drug that prevents the body from producing proper amounts of cholesterol. Low cholesterol levels are shown to result in aggressive social behavior and low self-esteem.

Cholesterol is also vital in the production of the body’s hormones, primarily the adrenal and sex hormones. Some researchers suggest that adrenal exhaustion can be greatly helped by increasing the fat and cholesterol in the diet and the much of the infertility seen today can be resolved by getting off the low-fat diet. Women who consume a high-fat diet (of the healthy fats) are much more fertile than those who chose low-fat foods. Recent research has "discovered" that eating full-cream dairy products and a diet higher in natural fats reduces infertility in women. (Chavarro JI and others. A prospective study of dairy foods intake and anovulatory infertility. Human Reproduction, Issue 28, Feb 2007.)

Cholesterol is essential for our immune system to function properly. LDL-cholesterol (low-density lipoprotein cholesterol), the so-called "bad" cholesterol, directly binds and inactivates dangerous bacterial toxins (including the deadly MRSA [Methicillin- resistant Staphylococcus aureus], a common hospital infection). People with higher cholesterol are less prone to infections or recover faster from them.

So what does cholesterol do? The answer is plain and simple: cholesterol is a healing agent in the body. When the body has some healing jobs to do, it produces cholesterol and sends it to the site of the damage. Much of the damage to the body is on a microscopic or cellular level is a result from stress, injury or chemical exposure from our food and environment. When the inside lining of our blood vessels are exposed to toxic chemicals, free-radicals, infectious organisms, or injury then the resulting micro-damage triggers the liver to secrete LDL-cholesterol (the “bad” cholesterol) to go to the area and begin the repair processes. The body cannot clear the infection, remove toxic elements or heal the wound without cholesterol and fats. In short, when we have a high blood cholesterol level, it means that the body is dealing with some kind of damage. The last thing we should do is interfere with this process! When the damage has been dealt with, the blood cholesterol will naturally go down. If we have an ongoing disease in the body that constantly inflicts damage, then the blood cholesterol will be permanently high. Which may be the case, but masking the symptom is not the answer.

Many herbs and natural remedies have an ability to reduce our blood cholesterol. How do they do it? By helping the body remove the damaging agents, be they free radicals, bacteria, viruses or toxins. As a result, the liver does not have to produce so much cholesterol to deal with the damage. At the same time herbs and other natural remedies help to repair these microscopic wounds. When the wound heals there is no need for high levels of cholesterol anymore, so the body cleans up and removes the debris in the form of HDL-cholesterol or so-called "good" cholesterol. This is why herbs and other natural remedies increase the level of HDL-cholesterol in the blood.

So in short, cholesterol is one of the most important substances in the body. We cannot live without it, let alone function well. The profit driven diet and pharmaceutical industries have unjustly vilified this essential substance. However, science is finally showing irrefutable evidence that cholesterol has been mistakenly blamed for the crime just because it was found at the scene.

The solution to high cholesterol is not to go after the cholesterol directly to simply lower it, but to heal the body so that the symptom of high cholesterol is no longer necessary. By nourishing, building and supporting the natural healing processes of the body, we not only become healthier, but cholesterol levels normalizes, the blood pressure returns to healthy balance and we restore energy and vitality that may have alluded us. When the body is healthy, the need to cover up symptoms is not necessary.

Here are some recommendations:
• Eat healthy whole natural foods
• Avoid processed foods as they are loaded with chemicals that stress the liver and increase free-radical damage (which causes your cholesterol to rise to heal the damage).
• Get off the sugar – too much sugar and too high of insulin results in inflammation and causes cholesterol to rise. Strictly avoid all foods and drinks with high-fructose corn syrup.
• Eat healthy fats and food high in cholesterol such as eggs, fish, butter, olive oil, coconut oil, whole milk and other animal fats. Remember quality is everything. Eat organic and avoid foods grown with chemicals, hormones and drugs like antibiotics. This means you may have to pay a little more for grass-fed beef, hormone-free chicken, organic farm-fresh eggs and raw whole milk.
• Avoid low-fat processed foods, especially those containing canola, soy or other processed oils. You will probably need to start making your own salad dressings. (Yum!)
• Get enough Vitamin D3 – either from sunshine or supplement
• Eliminate soft drinks from your diet, including diet sodas, which contain health-damaging aspartame. Drink filtered water instead.
• Stay away from the excitotoxin monosodium glutamate (MSG) used in some restaurants and to enhance the flavor of processed foods. MSG is very damaging in many ways.
• Scrupulously avoid trans fats, which cause cancer, trigger type-2 diabetes, interfere with immune function, and cause heart disease.

Exercise has also shown to have a direct positive effect on our cholesterol. Primarily because the body that exercises regularly, is healthier, stronger and more resistant to injury, trauma and disease.

Herbal Remedies can be powerful tools in building and supporting the body so that symptoms such as high cholesterol and high blood pressure are not necessary. At Western Botanicals our products are made with great care and attention to detail. We make everything in small batches to ensure that our high standards and demands for purity and effectiveness are maintained. Only the very best ingredients are used because we use these supplements for ourselves, our families and friends.

Herbal Supplements to consider:

Heart Formula

This potent formula is designed to provide the nutrients and support to build a healthy circulatory system. It increases the oxygen carrying capacity of the red-blood cells and supports better artery and venous flow. High cholesterol and triglycerides are normalized because the body is restored to health.

Hawthorn Berry Syrup:
Medical research has shown that hawthorn will build and strengthen weak or damaged heart tissue by allowing oxygen to be better utilized by the heart muscle. This tasty syrup is very popular with people who may experience arrhythmia's, congestive heart problems, angina, and exertion related fatigue.

Earth’s Nutrition: Nourish and support the rebuilding of healthy cells with these nutritious super foods.

Anti-Inflammation Formula: fights free radical damage by improving the natural anti-inflammatory function of the body. Heart health, healthy blood pressure and cholesterol are all benefits of this product.

Cayenne: the great circulation herb strengthens, tones as well as acts as a catalyst for other nutrients and building blocks for tissue repair. Capsaicin, one of the active ingredients in cayenne, is known for its beneficial effects on cholesterol, diabetes, heart disease, weight loss, lung congestion, and even cancer.

Garlic: reduce the risk of heart disease by lowering blood pressure, lowering the bad LDL cholesterol and keep blood thin - reducing the risk of blood clots and stroke.

Turmeric: promotes wound healing. Turmeric promotes cardiovascular health. A clinical studies show that turmeric lowers cholesterol and triglycerides levels in nearly all cases. Patients reported reduced angina.

The good news is that we now understand why heart disease is our nations number one killer. And with this knowledge we can enjoy foods that we may have been avoiding (such as eggs, bacon, beef, coconut oil and whole milk) that are actually healthy for you. It really looks like the old time farmers diet was really healthy after all.

Thursday, January 13, 2011


Run 1 mile for time

Post time to comments.

Wednesday, January 12, 2011


2 RFT:
AFAP 1st to 9th floor
100 Dbl unders/or sub 50 tuck jumps

Post time to comments.

Tuesday, January 11, 2011


3 RFT:
30 95# pound Squat Clean
30 Pull-ups
Run 800 meters

Post load & time to comments.

Monday, January 10, 2011


Another future CrossFitter welcome baby Joshua!

Post thoughts to comments.

Sunday, January 9, 2011


100m Sprint 10x
1 minute rest between each round

Post time for each round to comments.

Saturday, January 8, 2011


Skill Builder:

Push press 95/65
Toes to bar
Row (cals)

Post time to comments.

Friday, January 7, 2011


21-15-9 of:
Rows (for cal)
Box jumps (20"/24")
Pull ups (chest to bar)

Post time to comments.

Thursday, January 6, 2011


Wednesday, January 5, 2011


Skill Builder:

5 RFT:

10 Pull ups
20 Push ups
30 Sit ups
40 Squats

Post time to comments

Tuesday, January 4, 2011


Rollin wit the big Dawgs!

Skill Builder:
5X5 Strict pull ups chest to bar (Rest 2 mins between each round)

3 RFT:
3 Dead lift 95/135
6 Hang power cleans 95/135
9 Push press 95/135
12 Front Squats 95/135

Post time and load to comments.

Monday, January 3, 2011

Back to business

Really miss the summer crew

I Would like to congratulate CrossFit718 Coaches Iz, Dan, Jacinto and Tammy great space, great coaching, great energy! if your ever in there neck of the woods check'um out.

Skill Builder:

Foam roll
Work on mobility for 10 minutes

For Time:
150 Burpees

Post time to comments.