Sunday, September 30, 2012


Welcome to the Herd Sharron

Look at your past. Your past has determined where you are at this moment. What you do today will determine where you are tomorrow. Are you moving forward or standing still? - Tom Hopkins

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Saturday, September 29, 2012


Warm up
Row 800m

50 HRPU's
400m Run
Air squats
400m Run
50 V-ups
400m Run
50 Burpees
400m Run

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Friday, September 28, 2012

Clean, Burpees, Run

Proud of the Herd you guys rocked it!!!

Warm Up
CrossFit Classic


15min AMRAP
30 Clean/over head anyhow 125/95
30 Burpees
400m Run

The future belongs to those who believe in the beauty of their dreams. - Eleanor Roosevelt

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Thursday, September 27, 2012

Wall ball, Box jumps, Kettlebell swing

Those where the days!

Warm up
Dynamic Warm Up


Wall ball 20/14
Box jumps 24"
KB swings 52/35

People are always blaming their circumstances for what they are. I don't believe in circumstances. The people who get on in this world are the people who get up and look for the circumstances they want, and if they can't find them, make them. - George Bernard Shaw 

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Wednesday, September 26, 2012


Welcome to the Herd Micheal

For my mommies Click here

12 Dangerous  Click here

You've got a lot of choices. If getting out of bed in the morning is a chore and you're not smiling on a regular basis, try another choice. - Steven D. Woodhull

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Tuesday, September 25, 2012

Deadlift, Push up, Run

Wanna thank the founder of WOD Social Raul & Ishmel Lopez founder of  PR Wraps for comin by

Want to welcome Andre to the Herd

Warm up
3min jump rope

10min to get to 1RM

15min AMRAP
5 Deadlift 
10 HRPU's
30m Sprint

"It's okay to make mistakes. Mistakes are our teachers - they help us to learn." - John Bradshaw

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Monday, September 24, 2012

5 Blitz


Warm up 
20 Burpees
20 Push ups
20 Sit ups

Shoulders, Hips

Max rounds in 5 min of
3 HSPU's
6 Sumo deadlift high pulls

- Rest 2min

5 mins of
4 Thrusters 75/55
8 Pull ups

-Rest 2min

5 mins of
5 kettlebell swing 52/35
10 Slam balls 20/15

It takes a lot of courage to release the familiar and seemingly secure, to embrace the new. But there is no real security in what is no longer meaningful. There is more security in the adventurous and exciting, for in movement there is life, and in change there is power. - Alan Cohen

You sure you really want to know..?
Artificial flavors Click here
Artificial Colors Click here 

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Sunday, September 23, 2012

Deadlifts, Kettlebell swing, Burpees, Run

The Herd represented at the CMC!!!!

Warm up
Dynamic Warm Up


5 rounds
5 Deadlifts 315/265
10 KB swings 52/35
15 Burpees
200m Run

These repetitive words and phrases are merely methods of convincing the subconscious mind. - Claude M. Bristol

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Saturday, September 22, 2012


CrossFit Dumbo this is our hood

"Kind words can be short and easy to speak, but their echoes are truly endless." -  Mother Teresa

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Friday, September 21, 2012

Up and Over, Run, Kettle bell

Warm up
Dynamic warm up

15min AMRAP
10 Up and Overs ( Box jump, jump down to other side, Burpee box jump back to other side)
200m Run
20 Kettlebell swings 52/35

Make the most of yourself, for that is all there is of you. - Ralph Waldo Emerson

* If you are participating in the CMC tomorrow please come by and mobilize for a bit at 5:30 or WOD out.

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Thursday, September 20, 2012

Hang power, Push press, Barbell hops


Warm up
3 rounds in Partner Groups
1 Athlete  does burpees
1 Athlete does 2 Bear Crawls across box
Athletes alternate for 3 rounds

Skill Builder
Push press

3 Rounds
20 Hang power cleans
20 Push press
20 Barbell hops

"Failures are made only by those who fail to dare, not by those who dare to fail." - Lester B. Pearson 

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Wednesday, September 19, 2012

Dead lift, Toes to bar, Mountain climbers

Warm up
Tabata lunges
Tabata Sit ups

Skill Builder

Deadlift 145/125
Toes to Bar
Mountain Climbers (4 count)

The minute you alter your perception of yourself and your future, both you and your future begin to change. - Marilee Zdenek

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Tuesday, September 18, 2012


Take a load off

FAQ's about fish oil Click here
Courtesy of  Whole9

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Monday, September 17, 2012

Row, Run

Welcome to the Herd Mark!

Warm up
30 burpees


Weighted Push Ups

15min AMRAP
Row 250m
Run 200m

"Reflect upon your present blessings, of which every man has many, not on your past misfortunes, of which all men have some." - Charles Dickens

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Sunday, September 16, 2012

Lunges, Push press, Thrusters


Warm up
Dynamic warm up

5 rounds of
10 Front rack lunges (alternating legs) 95/75
10 Push press
10 Thrusters

Everyone is trying to accomplish something big, not realizing that life is made up of little things. - Frank A. Clark 

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Saturday, September 15, 2012

Bumper plate clean, Burpee, Sit up, Run

Lots of fun last night at the Pre-game huddle Sam bust a
move EPIC!!!!

15 min AMRAP
10 Bumper plate cleans
10 Burpee
10 Ab mat sit ups
10 Air squats
200m run

"Having a positive mental attitude is asking how something can be done rather than saying it can't be done." - Jimmy Bo Bennett 

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Friday, September 14, 2012


Welcome to the Herd Randy, Wes, Joe, & John

Looking forward to meeting everybody tonight and very excited
about starting the "Whole Life Challenge" - Coach

So, I learn from my mistakes. It's a very painful way to learn, but without pain, the old saying is, there's no gain. I found that to be true in my life. You miss a lot of opportunities by making mistakes, but that's part of it: knowing that you're not shut out forever, and that there's a goal you still can reach. - Johnny Cash

Pre-game huddle & Champagne Friday tonight at 7:30  come by pop some bubbly and bring your last piece or pieces of junk food to throw down! At least lets go out with a BANG!

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Thursday, September 13, 2012

Clean & Jerk, Pull ups, Push ups, Air squats

One day left to register

Warm up
All levels
3 rounds
10 Crawlouts
10 Air squats

Front rack/Hip

Skill Builder
Front squat

Lvl #2 (beginners)
7 Two-minute rounds:
7 Front squats
7 Strict pull ups
14 Sit ups
*Rest the remainder of the two minutes.

Lv1 #1
1 round for time
15 Clean & jerks 95
5 rounds of "Cindy"
10 Clean & jerks
4 rounds of "Cindy"
5  Clean & jerks
3 rounds of "Cindy"

Real life is not always going to be perfect or go our way, but the recurring acknowledgment of what is working in our lives can help us not only survive but surmount our difficulties. - Sarah Ban Breathnach

Lvl #2 post number of rounds completed to comments.
Lvl #1 post time to comments.

Wednesday, September 12, 2012

Hang Power Clean, Sprint, Bear Crawl

Two days left have you signed up?

Warm up
Coaches Choice

Upper body

5 RFT of:
8 Hang Power Cleans 135#/95#
30m Sprint
30m Bear Crawl

"Individual commitment to a group effort - that is what makes a team work, a company work, a society work, a civilization work. " - Vince Lombardi

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Tuesday, September 11, 2012

Never Forget

Warm up
LV#1 Dynamic warm up
LV#2 800m Run

All Levels

Skill Builder
Strict Press, American swing

Metcon LV#2 (Beginners)
4 Strict press 75/55
8 Burpees
12 KB swings 35/25

Metcon LV#1 (All Levels)
2001m Run
11x box jumps (30"/24")
11x thrusters (125#/85#)
11x burpee pull ups
11x power clean (175#/120#)
11x handstand push ups/Push press 110#
11x kettlebell swings (70#/55#)
11x toes to bar
11x deadlifts (175#/120#)
11x push jerks (110#/75#)
2001m Run

Stop acting as if life is a rehearsal. Live this day as if it were your last. The past is over and gone. The future is not guaranteed. - Wayne Dyer

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Monday, September 10, 2012


Get some needed rest..

"Every life is a story make yours a best seller."

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Sunday, September 9, 2012

Run, Kettlebell swing


Warm up
30 Burpees

15min AMRAP
200m Run
21 KB swings 52/35

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Saturday, September 8, 2012

Push press, Burpees, Box jumps, Sit ups

No Excuses

Warm up
2 rounds
30sec ME push ups
30sec ME Sit ups
30sec ME Air squats

Team WOD 3 per team 
20 min cap
150 Push press 75/55
150 Burpees
150 Box jumps 20/15
150 Sit ups (abmat)

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Friday, September 7, 2012

Hang Power Clean, Front Squat, Push Press

Welcome to the Herd Jeremy & Ricardo!

Warm up
400m Run
400m Row

Hip, Shoulder

5 Hang Power Cleans 95#
10 Front squats 95#
15 Push press 95#

Don't live in the past, thinking about mistakes or changes you made. Think of your life as a book, move forward, close one chapter and open another. Learn from your mistakes, but focus on your future, not on your past.

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Thursday, September 6, 2012


You Guy's Rock!!!!

If you don't like something change it; if you can't change it, change the way you think about it. -
Mary Engelbreit

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Wednesday, September 5, 2012

Thrusters, Box jumps, Bar facing burpees

Saturday, September 8th is the last day to sign up for the WLC

Hey Everybody,

I want to invite you to do something with me that I’m really excited about --actually, I could also really use your support, too :)

It’s called the Whole Life Challenge and it’s something that my gym will be doing every year. It’s an online/in your daily life game where you practice everything around fitness from eating well, working out, and paying attention to daily habits every day!

It’s really simple. The rules are really clear from food to daily activity and stretching. It’s also fun. There’s a blog, forums, an online scoreboard, and we can do it together!

What’s cool is that each day you give yourself a score online so you can actually track how you are doing. There’s literally going to be thousands of people playing all over the world (it’s not just my gym).

It’s not free (it costs $45), but it’s totally worth it. At the end of it, I swear, you will be a different person!

If you want to know more about it, let me know. If you wanna sign up, go to and sign up not as a member of an affiliate, but as my friend.

I’m extremely excited about this!

Last day to register is Saturday, September the 8th .

Warm up
Dynamic warm up

Shoulder, Achilles

Skill Builder
Box jumps

12 Box jumps 24/20
6 Thrusters 95/65
6 Bar facing burpees

Once you replace negative thoughts with positive ones, you'll start having positive results. - Willie Nelson

Post number of rounds completed to comments.

Tuesday, September 4, 2012

Team Tabata This

Welcome to the Herd Mike, Tim, Lucas and Stacey

Warm up
30 Burpees


Skill Builder

Tabata This
Row (cal)
Box Jump 24"/20"

"The best way to persuade people is with your ears - by listening to them."  - Dean Rusk

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Monday, September 3, 2012

Goin For Three

Warm up
500m Row

WOD #1
3 Per team
15 min AMRAP
400m Run
One teammate will run, one will hold the plank, one will do burpees
Once the person holding the plank postion drops out of postion the teamate doing burpees must stop
Total burpees will be counted.

Rest 5 minutes

WOD #2
7 min AMRAP
10 Wall ball 20/14
10 Box jumps 30"

Rest 5 minutes

WOD #3
5 rounds
Suicide drill

Post number of rounds completed to comments

Sunday, September 2, 2012



WLCWW - Less Than Two Weeks and Counting! 

In this email, you'll find two useful tools:  a preparation checklist, and a video describing the daily workout component of the challenge.  More on each below...  1.  The start of the WLCWW is just a little more than 2 weeks away.  We know how daunting preparing for something like this can be, since it touches and effects so many different parts of your life.  To help you in this process, we've created a preparation checklist that will help you cover all the areas you need to cover before September 15th.

The list is in no particular order.  We recommend you print out this list, post it up on your refrigerator, and make sure you check off each item before the start of the Challenge.

WLCWW Preparation Checklist
  • - Fill our your WLC profile page - include whatever relevant health stats that are important to you
  • - Visit the WLC blog and read all posts from the beginning
  • - Visit the WLC Forums and get involved in the conversation (at your gym and worldwide)
  • - Print out allowable foods list, circle the things you like
  • - Create simple, basic meal plan for yourself with 2 breakfasts, 2 snacks, 2 lunches and 2 dinners
  • - Create your shopping list
  • - Inventory your refrigerator and pantry - clean out any non-WLC compliant foods 
  • - Look at your schedule - pencil in where daily workouts and mobilizing will go.
  • - Research restaurants in your area that offer menu items that are WLC compliant
  • - Brainstorm rest-day movements/workouts that meet your needs of active recovery
  • - Obtain mobilization tools for use at home during challenge - lax ball, pvc pipe, foam roller

2.  WLCWW Workout Requirement - EVERY DAY for 56 days?  What?  That usually gets your attention!  The idea here is that you start to relate to yourself as something that is designed to move since your long-term health is dependent on not being sedentary.  No, we would NEVER ask you to go full intensity every day for 56 days - so understanding the difference between a workout and active recovery is essential.  In the following video, we will talk about the various ways to fulfill on the workout requirement so that you're able to be consistent, and are successful at making movement a daily habit.

By the way, both of these resources will be posted on our blog for you to reference back to as needed (if you accidentally delete the message).  Don't forget to tune into our live pre-game webcast on Thursday September 6 at 4pm Pacific time. We’ll go over the whole game, how to play, how to WIN and answer lots of your pressing questions!
We hope that both of these tools are helpful in your preparation over the next two weeks. Looking forward to "seeing" a lot of each other over the next 10 weeks!
In Health & Well Being -
Andy & Michael

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Saturday, September 1, 2012


Made the impossible possible yesterday CFD does MURPH

Warm up
Dynamic warm up

4, 3, 2, 1 mins.
Row (cal)
Squat cleans 185/135
Thrusters 95/75
Db Push press 45/35

Pick a movement do the first one for 4 mins.
Pick a movement do the second one for 3 mins.
Ex: Row for cal. for four mins.
Db Push press for 3 mins.

"No problem can withstand the assault of sustained thinking." - Voltaire

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