Monday, October 31, 2011

Happy Halloween!


7min AMRAP
KB Swings 35#/53#

Post load and number of reps completed to comments.

Sunday, October 30, 2011

Ben, Sabine, & Brian

8min AMRAP
10 Push ups
10 Sit ups
10 Squats

Post number of rounds completed to comments.

Saturday, October 29, 2011


Post thoughts to comments.

Friday, October 28, 2011

We welcome Daniel & Jason to the herd!


For time:
Run 800 meters
Run 400 meters backwards
Run 800 meters
Run 400 meters backwards

In honor of USAF SSgt Travis L. Griffin, 28, who was killed April 3, 2008 in the Rasheed district of Baghdad by an IED strike to his vehicle. Travis is survived by his son Elijah.
Thanks to Chris Jones: For those who were asking, there is a way to donate to the family. My unit received him here in Ohio when he was flown back from overseas. We have established an account for his son if interested in donating. Checks and money orders can be sent to the following: "Sergeant Travis Griffin Family Fund" Wright-Patt Credit Union Building 1224 WPAFB, OH 45433

Post time and thoughts to comments.

Thursday, October 27, 2011

Clean it baby!!! Dont mess wit Mon!

20min AMRAP:
5 Turkish Get up Right
5 Turkish Get up Left
10 Push-ups
15 Sit-ups
20 Squats
100 Single unders

Post number of rounds completed to comments.

Wednesday, October 26, 2011

CrossFitter extraordinaire Kyle Maynard has no excuses. Do you?

CrossFitter extraordinaire Kyle Maynard
has no excuses. Do you?

Overhead Squat

3min Warning!!!
Squat Cleans 95#/135#

Post load and number rounds completed to comments.

Tuesday, October 25, 2011

Front Squat

Grain drain

Post thoughts to comments.

Monday, October 24, 2011

Sabine & Chris

Walk it off
15min AMRAP
Farmers walk 100yds. 1 pood/1.5 pood
Run 100yds.

Post number of rounds completed to comments.

Sunday, October 23, 2011

Get some Regg!!!

Get under it!!
12min. AMRAP
12 Squat cleans 95#/135#/155#
15 Push jerks 95#/135#/155#
20 Squats

post load and number of rounds completed to comments.

Saturday, October 22, 2011

Theresa, Julio, Regg, & Chris

Change for a Fifty
3 RFT of:
25 Deadlifts 95#/155#
25 Row (cal)

Post load and time to comments.

Friday, October 21, 2011

Sammy the Sloth says, "Slow down!"

Hey everybody coach D here, Its great that we do what some people may consider impossible we put up these great times and move heavy weight but I think the essence of what were trying to do gets lost in translation I think Jon of Again Faster sums it up the best.

Courtesy of:
Again Faster’s Jon Gilson

CrossFit is the pursuit of athletic perfection—performing difficult workouts with technical mastery under conditions of duress. We’re looking for flawless form with a jackhammering heart, bursting lungs, and battery acid-filled veins.

When this is accomplished with unyielding intensity, the result is nothing short of beautiful. When we fall short of the mark, the result is horrifying at best.

Athletes often set up a false dichotomy between perfect form and intensity, assuming that as one increases the other must necessarily fall. This idea is a thinly disguised excuse for athletic complacency. Rather than revisit proper technique through low-intensity, low-excitement skill work, the athlete chooses to pursue personal records with diminished form. The unstated reason for this choice: it’s easy on the ego to put up “good” WOD times. Taking a hit to your “Fran” time in order to perform perfect thrusters is not going to move you up the records board—at least not right away—and the blow to the ego is too much to bear.

In reality, form and intensity are not mutually exclusive, but the non-linearity of their relationship leads novice athletes to the wrong conclusion. For the novice, maintaining form becomes a cruel joke as intensity increases, leading to the erroneous conclusion that the two cannot coexist. Advanced athletes believe the opposite. These athletes recognize that continuous high-intensity work is nearly impossible without strict attention to form. The advanced athlete knows that perfect form is perfect for a reason: it imparts structural advantages that poor form does not.

Take the thruster as an example. Performed poorly, the movement relies on the small muscles of the anterior shoulder to support the weight at lockout. These muscles fatigue extremely quickly, leaving the athlete with reduced capacity in short order. When the thruster is performed well, the weight is supported by the large, hard-to-fatigue muscles of the posterior chain, allowing the form-conscious athlete to continue at peak power long after his sloppy brethren have stopped to rest.

The advantages of good form are not isolated to the thruster. Clear structural advantages can be had in the majority of our movements if one chooses to pursue perfect form. Most of these advantages are based on the physics of power transmission, specifically the fact that it is easier to send power through a rigid structure than through a limp one.

Squatting provides a wonderful illustration. The squat utilizes power from the hip to propel the torso through a complete range of motion. If the spine is rounded and the torso is loose, power is lost and the torso becomes difficult to move. If the spine is kept in a neutral or arched alignment and the torso is rigid, as proper form dictates, power flows freely and the load is easy to move. Nonetheless, we’ll often see novices blasting through flaccid, rounded-back squats, heedless of the power-draining effect of their substandard form.

Condoning bad form for the resulting intensity ignores the big picture. In doing so, we rob our athletes of their long-term potential, artificially capping their progress in the name of immediate gratification. An athlete with poor form and an ugly three-minute “Fran” will always have an ugly three-minute “Fran”, while a similar athlete with good form will soon find himself pushing the limits of possibility, utilizing the structural advantages of the perfect thruster to close in on two minutes.

For the CrossFitter, perfection should be non-negotiable, regardless of the near-term outcome. Progressing to the elite level—heart jackhammering, lungs bursting, and records falling—depends on it.

Post thoughts to comments.

Thursday, October 20, 2011


6 rounds of:
300m Row
Rest 3min after each round

Post best time to comments.

Wednesday, October 19, 2011

Da Machine!

For time:

50 Press overhead (anyhow) 65#/95#
50 Burpees

Post load and time to comments.

Tuesday, October 18, 2011

What's your excuse?

5 RFT:
5 Back squats 1 1/2 x BW
50 Dbl unders

Post load and time to comments.

Monday, October 17, 2011

Oooohhh caught you cheatin

ooooooo caught you cheatin
Courtesy of the Whole Nine

Post thoughts to comments.

Sunday, October 16, 2011

Big Dawg

Big dawg:
60 Push press 55#/75#
60 Box jumps 20"
100 Dbl unders

Post load and time to comments.

Saturday, October 15, 2011

Good WOD! Great time! You guys are the best!!!

Skill Builder:
10 mins shoulder mob


Dbl unders
10-8-6-4-2 75#/95#

Post load and time to comments.

Friday, October 14, 2011

We welcome Bill to the Herd!

5x 800m
Rest 3 minutes after each round

Post fastest time to comments.

Thursday, October 13, 2011

Wednesday, October 12, 2011

Go David!

Skill Builder:
Burgener Warm up

20min AMRAP
200m run
20 KB swings 25/35/44/53

Post load and rounds completed to comments.

Tuesday, October 11, 2011


10 rounds (NFT - Not for time)
Deadlift 95#/135#
Front squat

Post load to comments.

Monday, October 10, 2011

Awww man what just happened..?

Hang time
7 RFT:
7 Muscle ups
7 Handstand push ups

* If you cant do a muscle up 3 pull ups & 3 dips equal 1 muscle up

Post time to comments.

Sunday, October 9, 2011

Barbies & Barbells

Stretch it out
Courtesy of Mike's Daily Apple

Courtesy of Whole Nine

Post thoughts to comments.

Saturday, October 8, 2011


3 minute warning!
Max effort 1 minute rest between rounds
Box jump 20/24
Slam ball 8/10
KB swings 35/53

Post total of all rounds to comments.

Friday, October 7, 2011

Weight in your heels!

Skill Builder:
Work on hip mobility for 10 minutes

Front squat

Post load of each round to comments.

Thursday, October 6, 2011

Mateo & Julio

Skill Builder:
Burgener Warm up

Heart Throb
400m run
50 Dbl unders
10 Thrusters 95/135

Post load and time to comments.

Wednesday, October 5, 2011

Anne Back Squat PR

Anne back squat PR #185 we both came to the conclusion
we should have gone for #215 think she had a little
more in the tank, next time...

Its not what you think
Courtesy of Whole Nine

Something for the ladies
Courtesy of Marks Daily Apple

Post thoughts to comments.

Tuesday, October 4, 2011

Go T!

Skill Builder:
15min Foam roll: Concentrate on Calf, Soleus, Shines,
Quads, Hamstrings, ITB, Glutes, Hip Flexors, Adductors,

Sprints - 10X

Rest - 60 seconds

Distance – 40 yards

Load – 140#

Alternate high low position.

Post load done to comments.

Monday, October 3, 2011

The Allfather!

Fight Fire With Fire
Deadlift: 1 1/2 bodywieght
Push press: 95/135
Back Squat: Bodyweight

Post load and time to comments.

Sunday, October 2, 2011

No Excuses!

10 rounds
100yd sprints
Rest 45 between rounds

Post time of each round to comments.

Saturday, October 1, 2011

Way to push ladies!

Way to push ladies! Cat and thanks to Jen for stopping
by from CrossFit Metropolis.

Aaawww nuts!

Post thoughts to comments.
Courtesty of THe Whole Nine