Thursday, December 30, 2010


i was looking for a explanation of how to do a one armed clean and press and i found this little gem along the way. i had to sub sit-ups for floor sweepers because i wasn't familiar with them.

25 pull-ups
50 dead-lift 135lb
50 push-ups
50 box-jumps
50 sit-ups
50 1 arm clean & press (25 each arm) 35lb
25 pull-ups

my time- 18.48

Tuesday, December 28, 2010

3 wods in a day... Yeah baby, that's Crossfit

8:30 am

*Find max Press, Push Press, Push Jerk


8 rds for time of:

1) Row 200m
2) 5 HSPU
3) 5 Strict Pull-ups

1:30 pm

3 rds for time of:

1) 15 One arm Russian KB swing & 15 One arm KB Clean and Press
Switch arms and repeat
2) 80m Farmer Carry (95/55 lb dumbell each hand)
3) 100 Double Unders or 250 Single Unders

4:45 pm

30 minute AMRAP

1) 50m swim any style
2) 10 Incline Push-ups (feet up on bench)
3) 20 Sit-ups
4) 10 Side Planche leg raises (10 each leg)

Monday, December 27, 2010

3-6-9 Damn You Fine!

15 min AMRAP

1) 3 Body weight + 10lb Back Squat
2) 6 Sumo Deadlift Highpull (95 lb)
3) 9 Burpees

Gabe- 9 rds + 6 SDHP


3 rounds for time

1) Run 400m
2) 21 Kettlebell Swings (55lbs)
3) 12 Pull-ups

Gabe- 9:15
Ohio- 10:37
Just watched some chick crush my Helen time from yesterday... Not too pleased. Of course she was only using a 35 lb kettlebell but still..

Thursday, December 23, 2010

Anyone else think that CrossFit women are SMOKIN' HOT?!

what a beautiful day in Barbados! Such nice WEATHER!

Missing that "Explosive" Power in your movements? Here are some training ideas..

Over time, some athletes might notice that they are not getting the explosive power output that they might desire or require to decrease wod times or reach new PR's. This may be due to a lack of attention to power/agility movements. As CrossFit athletes, we must be careful not to begin to "specialize" in a few different areas while sacrificing in others. I know we all have our favorite lifts, movements, ect. but we must be careful not to fall into training ruitines. ie. lengths of wods, overuse of movement types, wod styles/structures (couplets, triplets, chippers, etc.). This can cause what is commonly known in the “globo gyms” as "Plateau" or "hitting the ceiling". We should be CONSTANTLY varying our wods to keep our bodies ready for anything. Now I'm not saying that you shouldn’t work on your bench press if you desire to have a big bench. That’s all fine and good. Just make sure that not everything you do revolves around that, or that is ALL you will have that is impressive.

I personally just took a trip down to a local surplus store here in Reno (Twin City Surplus) and I found some GREAT stuff to build training equipment, including items to make a weighted sled for pulling by strap or chain and pushing by hand. This is a good way to build power and speed. Another good movement is steep uphill running. I have a pretty good idea of how to train many different modalities if anyone wants to sit down and discuss such things. JUST ASK!!

Wednesday, December 22, 2010


This wod was supposed to be 10 rounds long but we got cut short at the gym so we made it 6 rounds instead.

6 Rounds for time of:

1) 5 Deadlift (225/95 lbs)
2) 5 Burpees
3) 5 Push Jerk (115/65 lbs)

Gabriel- 5:56
Holly- 9:00

time off and diet

As I've come further along with Crossfit and the semi-organic/raw diet, I've noticed a few things. First of all, I notice that time off of doesnt kill me that bad upon return IF I maintain a solid diet. Its when I go back to eating shit like chips and cookies and processed foods that I get wrecked and feel terrible. The reason for this post is that I highly recommend to everyone going to the website and try implementing that style of eating bit by bit until it becomes the main way of eating in your everyday life. I always used to think I could basically eat whatever I wanted and as long as I trained hard enough, I would get the desired results. THIS IS 100% NOT TRUE!! Not only does my body "complain" to me after I eat foods that are processed or high in artificial sugars or saturated fats, but my workouts suffer as well. I seem to drag ass when the diet is not in good form. These last two days have produced less than "good enough" output and I know exactly why.

So for all of you guys trying to get to that "next level" in your training, do yourself a huge favor and check out the website. As with hard work and dedication, the same goes for diet... What you put in is what you will get out. If its not 100% quality, you wont get 100% out of yourself no matter how hard you "try".

Friday, December 17, 2010

swimming + cross-fit = bad ass work out

i tried out a swimming WOD the other day that Gabe recommended and it was tough. before the workout i thought that i was in pretty good shape ,but it kicked my ass, and i didn't even do the swimming prescribed! if u get a chance try it out i'll post the origonal and another one i did today that swapped out a few movements.

8 rounds
100m ( i did 50m )
10 push-ups
15 v-up
parallel squat hold for 30 sec.
props to Gabe for this creation

6 rounds
16 push-ups to side plank
30 sit-ups
15 air squats

Tuesday, December 14, 2010

Sunday, December 12, 2010


found this on the board at the gym. tried it after a max work out.

5 rounds
22 kbs 55 lb
22 box jumps
400m run
22 burbees
22 wall balls 20lb

ohio- 48:17

i was disappointed with my time, and had a little gas left in the tank, so i did 2 more rounds and 55 sit-up.

Gorilla "lite"

10 minute AMRAP

1) 5 Tire Flips (300-400 lbs)
2) 10 KB swing (55 lbs)
3) 15 Box Jumps (on tire 20in)

Gabriel- 4 rds + 5 tire flips (had to start all over after getting 3 full rounds into the wod cuz my neighbor stopped me and wanted to talk about what I was doing... G-Dammit)

Saturday, December 11, 2010

Ok, something needs to be said and everyone should read this

When I first became involved in CrossFit, I was the only one I knew about it save for Ryan Toomey. It was new to me, exciting, challenging, a whole different style of training and thinking overall. It’s been two years since I have started molding my life to the CrossFit lifestyle (training, diet, attitude etc) and along with everything that gets to become more popular, there are the haters out there against it. Inevitably, there will be people that tell you that CrossFit is a joke, that it is dangerous, that it will get you hurt, that it isn’t really a good way to become fit over a broad spectrum, etc etc etc... Bullshit. I just got done having a debate with some triathletes on facebook (I know ridiculous right?)about the effectiveness of the CrossFit method. The basic premise was as it usually is; they claim that we don’t have cardiovascular endurance and that we can’t keep up with them on runs, rides, or swims. Well, at first glance, we may not be AS GOOD of runners or cyclists, or swimmers. HOWEVER, take a triathlete out of his/her 3 event comfort zone and make them carry a 400lb wheelbarrow, or do max pull-ups, or kettlebell swings, or push press, or overhead walking lunges etc etc etc. Or better yet, have them do all of those AND THEN throw them on a bike or have them run or swim and then see how WELL they perform!! You'll probably see that they go limp like a 75 year old man without his Viagra. The point is, we have a greater work capacity over much more broad time and modal domains. They have capacity in 3. This is due to a lack of variety of training domains. And not just Triathletes, any single/double/or triple modality sport is usually limited by "sport specific training". I have firsthand experience with this being that I was at one time, an up and coming professional level tennis player. I was in DAMN good shape, or so I thought. I had what it took and trained to play tennis effectively anyway. But once I was taken out of my comfort zones, I flopped around like a fish out of water. I didn’t know this at the time but this was a HUGE red flag as to how effective my style of training was on an OVERALL scale at that time. I didn’t realize back then that I was only good for working in a few specific domains of physical output. But I really didn’t start caring until I would do things with friends like snowboarding or swimming etc, and I didn’t seem to have the same output ability as they did in some specific activities. In my mind, I knew I was strong but something was missing, until CrossFit.

Ok, on to the next point of contention: you'll have people tell you that CrossFit is dangerous? Hmmm, really? Strengthening every day, functional movements is dangerous? For one, they are probably uneducated in the study of Kinesiology and Exercise Physiology. But let’s just say for shits and giggles that you're talking to a doctor who is telling you this. First of all, many doctors don’t know shit about exercise and most are very out of shape. However, this doesn’t discount their vast knowledge of medicine or health in general. People come in to doctors all the time with sports or exercise related injuries. This tells them one thing; people are getting hurt lifting or whatever they are doing in the gym. What it doesn’t tell them is that the person was more than likely doing the movement wrong. Regardless, you can explain to the naysayer that doing the movements in question with proper form and technique is VERY safe. It is what our bodies are DESIGNED to do. Now take any movement and execute it with poor form and technique and you are asking for injuries especially as load increases.

But no matter what the argument is that is brought up, you can always say that you train this way so that you can Increase your Work Capacity over Broad Time and Modal Domains. Simply put, you are training to be able to do anything that is demanded of your body so that you will be fit to take on the challenges of everyday life. Whether the work is quick and intense or long and intense or anything in between, CrossFit is designed to prepare you for ANYTHING! ***(as long as you vary your training constantly)

I just had to post this because I didn’t want any of you to be unarmed when the naysayers strike. It sucks not being able to articulate an argument, especially when you know the other person is incorrect.

Friday, December 10, 2010

Nasty Girls

3 Rounds for time of:

1) 50 Air Squats
2) 7 Muscle Ups
3) 10 Hang Power Cleans (135 lbs)


4 rounds for time of:

1) 30 Back Squat (45/30 lbs)
2) 20 Push Ups
3) 10 Wall Ball (20/15 lbs)

Thursday, December 9, 2010

4x100 Body Weight

10 sets of:

1) 10 Pull-Ups
2) 10 Push-Ups
3) 10 Sit-Ups
4) 10 Air Squats

Tuesday, December 7, 2010

Fight Gone Bad

3 rounds for time of:

1 minute each, max reps for each

1)Row (1 cal. = 1 rep)
2)Wall ball (20 lbs)
3)SDHP (75 lbs)
4)Box jump (24 in)
5)Push press (75 lbs)
Rest 1 minute

Gabriel- 288 total reps. Pretty disappointed



5 rounds for time:

1) 12 GHD Sit-ups
2) 6 Thrusters (135 lbs)
3) 12 GHD Back Extensions

*for every two minutes that it takes to complete work, perform 5 Burpees at the end for punishment

Time- 11:19 + 25 burpees afterwards

Saturday, December 4, 2010

conjugate system

so what can we do to more actively use the conjugate system ? Or what are ways to do that ?

Thursday, December 2, 2010

400 or 500

one round for time
100 push up's
100 sit up's
100 double unders
100 jumping jacks hahahahah just to mix it up
RJ 12:37 for the 500 add 100 burpees my total time 24:01
lil p 14:31
Rob 19:31
Floyd 20:42

30 min AMRAP

1) 5 Body weight Front Squat
2) 10x20m shuttle run (Do ten 20 meter shuttle sprints)
3) 5 Handstand Push Up (crown to floor)

Tuesday, November 30, 2010

Goals: What are Yours?

As crossfit athletes, we all work towards faster times, bigger lifts, and overall better fitness.

I'd like to know what people's goals are that they have not attained yet. They can be anything. But the goal must be measureable and have a time limitation. (ex. I want to deadlift 400lbs by January 1st)

How will you reach this goal? Why did you choose this goal? As a community, we all share in each other's success. It's exciting to know that we are all progressing and developing our skills and fitness as a whole. So go ahead and post those goals. And once your time is up, let the rest of us know how you are doing!

Sunday, November 28, 2010

Just a quick and dirty wod after doing some skill work

For Time:

Ladder sets of (5/1, 4/2, 3/3, 2/4, 1/5) on DL and KB

1) 100m Row
2) Deadlift (275/185 lbs)
3) Kettlebell Swing (70/55 lbs)


6 rounds for time of:

1) 10 Full Box Jump Squats w/Medicine Ball (20/14 lbs)(24/20 inch box)
***(perform box jump, then come to standing on top of box. Next perform a front squat with med ball, then jump back down)

2) 15 Med ball Full Clean and Toss (20/14 lbs)***(after performing each full clean, throw the med ball at a wall as hard as you can. Repeat)

3) 5 Kettlebell Swings (70/55) ***(scale if needed)

4) 20m Walking Lunge

This wod was torture but I needed to make it interesting. Enjoy

Tuesday, November 23, 2010


I know, everyone could probably say this in their sleep...

21-15-9 reps of:

Thrusters (95#/65#)

ohio's first wod creation

this is my first work out i created. enjoy.

3 rounds for time

5 clean & jerks ( 135 lb )
10 dead-lifts (135 lb )
15 pull-ups
20 box jumps
25 push-ups
30 sit-ups
250m row
20 knees-to-elbows
15 KB swings (55 lb )
10 Burpees

5 wall balls (20 lb)

Friday, November 19, 2010

The CrossFit Journal: GET A SUBSCIPTION!!!!

Just so everyone knows, aside from, there is an online crossfit journal. If you log on to go to the left side of the page and click on crossfit journal. It only costs like $25 a year for a subscription and it is worth much more than that in good info. There is endless videos to watch, articles to read, coaching from the best coaches in the world wide crossfit community and much more. I would highly suggest getting a subscription. I look at the journal almost every day and there is always new stuff to look at.

Thursday, November 18, 2010

CrossFit Total #2

Combined 1 Rep Max efforts of:

1) Bench Press
2) Clean
3) Overhead Squat

Gabriel- 205,195,195 (Total= 595 lbs)

Wednesday, November 17, 2010

Partner WOD

Complete in order for time:

Teams of person works at a time!

75 Burpees

100 Straight Legged DL (95#/65#)

80 KB Swings (55#/35#)

60 Wall Ball Shots (20#/14#)

40 Strict Pull-Ups (Ring Pull-Ups/Row 1 rep = 1 rep, Banded 2 reps = 1 rep)

20 Squat Clean (95#/65#)

75 Burpees

Kristin/Holly - 19:35

Swimming: The Great CrossFit Supplement

Ok, I used to really REALLY hate swimming. I could never calm myself enough in the water to breath correctly. I got frustrated with having to struggle through my less than good technique. And most of all, I hated feeling helpless and slow.

As of somewhat recently, I made up my mind that I was not going to be helpless in the water any longer. I mean, come on right? How am I supposed to call myself an athlete that practices "Functional Movements across broad Time and Modal domains at a High Intensity", when I can't even f-ing swim worth a shit?! So I took a Triathalon class this semester as well as a Water Polo class. The time spent in the water, forcing myself to swim those laps that I used to avoid like the plague has slowly developed a new skill for me. With a little bit of coaching tips from my girlfriend, my old Ex. Phys professor and my Tri coach, I've developed a much more rythmic breathing pattern, a stronger, more powerfull and efficient stroke, as well as a more comfortable attitude in the water.

The reason I put this little story on the blog is that most importantly, swimming has made me a better, faster, stronger Crossfitter. The discipline of controlling your breathing, keeping a rhythm and staying focused on just taking one more stroke/rep to get to the other side is invaluable. In the middle of the "fury of the storm" aka a really tough WOD, you can kind of find your own little safe haven in your mind by just controlling your breath, and taking one rep at a time. The better you can master your mind, you'll find that your body will follow suit. I would recommend swimming twice a week. Watch how much you improve in the next few months!

Tuesday, November 16, 2010

WOD "5x5"

5 rounds for time:

1) 5 Deadlifts (245 lbs)
2) 5 Over Bar Burpees
3) 5 Ring Dips
4) 5 Wall Ball (20 lbs)
5) 5 Pull ups

Gabriel- 6:28
Ohio- 10:13
Scrappy- 11:14

Monday, November 15, 2010

Time Off!

You know when you take some time off from crossfit and when you come back to it you are kind of like, "f**ckkkkkkk, this is gonna suck!"

Well that kind of sums up how i am feeling right now. Guess i better suck it up and get my head right before tonights WOD! Good to be back!

Sunday, November 14, 2010


for time:

30 Clean & Jerks (135 lbs) Rx'd

Time- 4:38

Can you "over do" it?

As active individuals who aspire to new heights in our fitness, we push our bodies to the max. This sort of action I would encourage everyone to partake in on a regular basis. However, we gain nothing by pushing to the point of injury. If you ever find yourself questioning whether the pain you're feeling is more than sore/tight muscles etc., don't be afraid to take time off and give your body the time it needs to recover. I know this may sound a bit elementary but even the most obvious of decisions may elude a determined and stubborn CrossFitter. On your off days, stay active. Play sports, hike, walk, swim whatever.

CrossFit is about functional movements. They don't always need to be executed at a high intensity though. We benefit from all activity. I hope everyone is enjoying their weekend and Im excited to hear about everyone's progress in the coming days, weeks and so on.

Friday, November 12, 2010

Filthy Fifty... An oldy but a goody

50 Reps each of:

Box Jumps
Jumping Pull-ups
KB Swings (35#/26#)
Walking Lunges (50ft)
Knees to Elbows
Push Press (45#/30#)
Straight Legged DL (45#/30#)
Wall Ball (20#/14#)
Double Unders (OR 50 burpees, no single unders)

Holly - 26:05

Thursday, November 11, 2010


3 rounds for time
30 kettle bell swings @ 50
25 squat jumps
20 pull ups
RJ 11:14, brandon 16:14, travis 16:17, floyd 16:43, rob 17:37, scaled maranda 14:00, scaled bailey 15:00

Mandatory Reading for the TRUE CrossFitter in ALL of us...

1 of 4
Copyright © 2010 CrossFit, Inc. All Rights Reserved.
CrossFit is a registered trademark ® of CrossFit, Inc.
Subscription info at
Feedback to

Fitness Is … Potential

By Blair Morrison CrossFit Anywhere November 2010

Greg Glassman asked the question, “What is fitness?” Blair Morrison offers some of his own
thoughts to help you discover what fitness means to you.
What is fitness?
The question is one of the foundations of the CrossFit program, and asking it will make you reconsider just about everything
you know about training. In answering it, Greg Glassman created a new way of training and a new way of thinking
about health and human performance. He also got people thinking and answering the question for themselves.
In the first installment of this multi-part series, two-time CrossFit Games competitor Blair Morrison talks about what
fitness is to him.
Courtesy of Blair Morrison
Fitness is ... (continued)

2 of 4

You Can Be More Than You Are
Everybody has it. Few reach it.
It’s easy to assume people despise mediocrity because
the world is littered with evidence of humanity’s desire
to excel—our obsession with talent, our reverence for
heroes, even our love of money. It’s easy to assume
everyone wants to be his or her physical best because
everywhere there are those wishing for a better body or
a better lifestyle. They fill our virgin ears with a symphony
of sincerity and aspiration—but listen closer. They clamor
with empty voices.
The truth is that 90 percent of people just want to get by.
We pretend our ultimate goal is to be the best version of
ourselves, reading the right literature, quoting the right
sources, joining the right gyms. But the reality is far less
compelling. If we are truly honest, we will admit that the
level to which we might possibly rise is rarely our chief
concern. More important is reaching the level of mere
survival or, at the very least, mock survival. Getting there is
much easier. Getting there requires less time, less pain and
less effort. Getting there is too often there enough.
I was speaking with my father the other day about a friend
of ours whose son wanted to be a college football player.
He had good size and natural talent, but he was a little
slow and lacked the explosive quality most big programs
look for in an athlete. One evening while having dinner
with this family, my dad suggested the kid hang a bell at
the top of the hill abutting their property and ring it every
morning before going to school. Not only would sprinting
up the hill begin to build the explosive power needed for
speed and acceleration, but the sound of the bell would
also become a symbol of his dedication to the goal.
I wish I could say the kid went out and rang that bell every
day or committed himself to some other program in its
place, but this isn’t that kind of story. He, like many others,
chose instead to remain a card-carrying member of that
mediocre 90 percent.
Why? Because greatness is hard. Our bodies don’t care
about potential. They were built to survive, not to excel,
and survival has gotten pretty easy as of late. Our bodies
don’t know that by being stronger and faster and leaner the
likelihood of illness, disease and injury drop dramatically.
Do you have the will to rise above everything around you?

Fitness is ... (continued)

3 of 4

Our bodies only know that it hurts like hell getting there.
It takes supreme physical and mental fortitude and an
unflinching, genuine ambition to overcome these hurdles.
Most of us lack these qualities—and it shows.
Now, maybe this kid never would have been great like
Peyton Manning or Jerry Rice or Ray Lewis, just like some
of us will always be at a higher risk for diabetes or arthritis
than others, but that really isn’t the point. In this story, his
ability was being measured only against his own potential
as an individual. He claimed he wanted to be the best he
could be, to give himself the best chance to be a college
football player. But when faced with the reality of what
it would take to reach that goal, he balked, exposing his
ambitions as half-hearted and insincere and his athletic
future to be one ridden along the tired road to the middle.
This is an all-too-common tragedy.
After hearing this story, I sat for a minute and observed my
father. He was visibly disappointed by the kid’s inability to
commit himself to his goal. Yet I knew for a fact that my
dad had wanted to lose weight for years and had failed to
commit himself to doing so in much the same way. This
struck me as a prevailing irony, not just in this conversation
but in our culture in general, so I decided to ask him when
was the last time he “rang the bell.”
He was lost for a second, then smiled wryly as he got my
“Too long,” he replied.
Sadly, it seems that our praise of greatness and our distaste
for mediocrity is an appreciation and expectation reserved
for others. We expect Jordan or Tiger or Ronaldo to reach
his potential every time he competes, and we shake
our heads when he falls short. But we shrug off our love
handles and that occasional chocolate cake as acceptable
losses. We cry for the children growing up without physical
opportunities yet lie on the couch and amicably waste
ours away. We claim we’re too old, too fat, too injured or
too tired. The truth is we’re too obsessed with getting by.
The good news is that physical potential does not expire.
It has no shelf life. Whatever state you’re in at whatever
moment, you can always be better.
So be better.
Fitness is usually associated with the body, but it’s the mind that makes the commitment to improvement.

Fitness is ... (continued)

4 of 4

Blair Morrison believes athletes need to set lofty goals. In chasing them,
they’ll find they can do more than they thought they could.
Too often, people try to do this by setting a number to hit,
a person to beat or a mirror to impress, implicitly attaching
a finite quality to the process. This focus is flawed. As you
change and improve, so too should your potential grow
and your ambition swell. Remember that fitness is a goal
inadvertently attained through the systematic overestimation
of yourself in all fields. It’s a byproduct of setting
the bar too high, of striving for perfection and falling just
short. It’s knowing that you’ll never get there but trying
your damndest nonetheless. It’s constantly pushing your
limits in every direction regardless of your skill. It’s finding a
way to keep ringing the bell.
Do this and we inevitably yield the best version of ourselves.

Wednesday, November 10, 2010


5 Rounds for time of:

1) 3 Heavy Power Clean (80% of max)
2) 20 Double Unders
3) 10 Pistols (alternating legs every one)
4) 20 Sit-ups Janda Style
5) 3 Strict L-Pull ups

On paper this wod may look like a relatively easier wod... Nope

Monday, November 8, 2010

deuces wild

For our first post from the south we are staying true to vegas with our WOD deuces wild which is a 2:00 min amrap with 30 seconds of rest in between set.
Curtis you know we start with the warm up run then
2 min jumpropes mest up once
30sec rest
2min push ups 56
30sec rest
2min situps 88 round 1 100 round 2
30sec rest
2min box jumpes stoped once
30 sec rest
2min leg lifts droped twice
2min jumpropes straight through
2 min pull ups 72
2min dips 65
2min squats straight through
2min walking lundge stoped once
2min hspu's 15 round one 15 round two hs for 2min
the extra round were done to help others finish.
there were 12 people tonight so we broke it up into these stations so everyone could go at once. I'll post tomorrow with the wod for vegas crossfit infidels.

Friday, November 5, 2010

Gettin it tonight!

UNR CF Competition WOD #3

11/05/2010 @ 9 pm

Max Rep Muscle-Ups in 60 seconds.

*For every MU completed, minus 1 rep from each exercise in WOD.

Example: Complete 5 MUs in 60 seconds, then instead of 20 reps in the WOD you perform 15 reps for all exercises. Double Unders is 30 reps so you would complete 25 reps.

Rest 60 seconds...figure out reps for WOD.

For Time:

400 m Run or Fitness Center to down Evan's Hill and Back

20 OHS (95#/65#)

20 (cal) Row

20 Bench Press (135#/65#)

30 Double Unders

20 Squat Cleans (95#/65#)

20 Box Jumps (24"/20")

20 KB Swings (55#/35#)

400 m Run or Fitness Center to down Evan's Hill and Back

Thursday, November 4, 2010

Weakness, it's a disease

It constantly slaps me in the face day after day. The epidemic of laziness, which turns into weakness, which leads to being overweight and ultimately unhealthy. Now I realize that not EVERYBODY cares about training their asses off like we do but a general interest in maintaining good health is necessity amongst our population. Spread the good word about the benefits you come by from CF or physical activity in general to all your friends and family. You might just help provide the cure for someone's self imposed disease.

Just so everyone knows, current research shows that the average adult man expends about 2900 kCals of energy a day, woman 2200 kCals. With this in mind, everyone's metabolism is different however, 30-40 minutes of moderate exercise per day can burn excess fat stores while improving cardiovascular health (heart health). If you have friends who sit more than they move, offer to go on a light jog/hike/bike ride etc. You'll be promoting and creating healthy habits while just having fun with your friends/family!

team wod

After last night's wod with the legend Drew Canavero and our "Old Wod Crew" at CF Initiative, I needed a lighter, technical cardio type day.

WOD "Team Wod"

1) Buy in: Complete 100 cumulative pushups as a team
2) ***5 rounds*** of 100 Jump rope single unders while your partner does a continuous handstand on parallettes. Once 100 single unders is accomplished, switch with partner and do handstand while they do 100 single unders. ***Partner doing jump rope can only continue working while their partner is in a handstand.
3) Cash out: Complete 30 cumulative Box Jump Squats (24/20in)

Gabriel/Colleen- 16:58
Alli/Holly- 14:55

Monday, November 1, 2010

Nevada Day UNDEAD!

For Time:

50 Burpees
Run 800 Meters
100 OHS (45/35 LBS)
1000 Meter Row
100 Push Press (45/35 LBS)
Run 800 Meters
100 KB swings (55/35 LBS)
50 Box Jumps (24/20")

Compliments To UNR Crossfit:

Tuesday, October 26, 2010

New PRs and just getting after it

I've found that my Biggest personal weakness is giving up on myself with negative self talk during the particularly grueling wods. For some reason I tend to let off the gas when I get to a certain level of fatigue or shortness of breath. Last night was my most recent attempt at FRAN and I didn't feel particularly hyped up. I didn't have the nerves that I usually do beforehand either. I was just sort of indifferent with a loose goal of getting under 6:00 which would have been a full minute better than my previous Fran PR. With that in mind, 3,2,1 go, I just hit the gas and never let up. First set of 21's were both unbroken. Set of 15 was broken up 3 times in the thrusters but only once on pullups. Last sets of 9 I knew I was flying and I just couldn't let myself down this time by taking unneeded rests. After that last unbroken set of pullups I yelled time, fell off the bar and hit the floor. When I heard my time was 4:27, I was almost in disbelief. Over 2 1/2 minutes under my old PR. Long story short, I felt terrible and greatly accomplished all at the same time... But mostly just terrible for the first 5-10 minutes post wod.

Enough about me though. I also want to give props to my homies Scrappy and Ohio. Scrappy PR'd at 8:01, a full 7+ minutes faster than the first time he did Fran. Killin it son. And Ohio, I could see the pain in your face with your virgin battle against the bitch we dubbed Fran. You did well my friend. I have some stuff planned to get that form tuned in a bit more for you. But nonetheless, you did great. I'm proud of both of you. We'll meet her again in a month or so... ;)

Saturday, October 23, 2010

University of Nevada CrossFit Competition

250m Row
42 Latteral Parallette Jumps
21 Push Press (115 lbs)

500m Row
30 Latteral Parallette Jumps
15 Push Press (115 lbs)

750m Row
18 Latteral Parallette Jumps
9 Push Press (115 lbs)

Gabriel- 11:45

Thursday, October 21, 2010

10-20-10 WOD

CrossFit Total:

MAX Strict Shoulder Press
MAX Back Squat
MAX Deadlift

Gabriel- 145 lbs
245 lbs
365 lbs
Total- 755 lbs

10 min AMRAP

1) 5 Overbar Burpees
2) 5 Strict L-Pull ups
3) 5 Squat Snatches (65 lbs)

Gabriel- 6 rounds + 1 Squat Snatch

Tuesday, October 19, 2010


after three days of hiking my ass off in the Ruby Mountains, I'm exhausted. I feel like my crossfit training really helped prepare me for the thousands of vertical feet Derek and I climbed, even though it was a much different stimulus going slow and steady. There was very little oxygen at 11,000 ft and climbing near vertical mountainside with backpack, rifle, shotgun and optics was not a task for the weak. alas there was no deer for me come the end of the hunt but I had a great time and a great hike!

Friday, October 15, 2010

The Worst Enemy

The worst enemy you'll ever have in a WOD is not a barbell. It's not a pull-up bar, kettle bells, a box, GHD, rings, or jump rope. It's not a completely parched mouth or torn up hands. It's not the sweat burning your eyes or your failing grip. No, it’s not any of these things.

The worst enemy you'll ever have in a WOD is not any outside influence at all. The worst enemy lives inside your head. It breaths words of discouragement into your ear. "I'm just so tired... I can't keep up this pace... I have to drop the bar... I don't feel well... I can't breathe... This is just too much... I can't do this..."

This enemy is small but has the power to completely destroy you and your WOD time. It can leave you frustrated and dissatisfied once your workout is completed. It has the influence to make you wonder how much better you COULD have done if you would have gone just a little bit harder...

The real question is... Are you going to let that happen?

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10-14-10 WOD

5 rounds for time:

1) 3 Front Squat (155 lbs)
2) 6x20m Sprints
3) 12 sit ups

Gabriel- 6:07

Wednesday, October 13, 2010

WOD "Scuttle" (remembering Curtis' late frog Scuttle)

3 rounds for time:

1) 500m row
2) 10 Overhead Squats (95 lbs)
3) 10 Knees to Elbows
4) 10 Handstand Pushups (parallettes)
5) 15 Pull ups
6) 10 Double Unders

Gabriel- 17:37

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WOD "Will Power"

30 Min AMRAP

1) 6 Push Press (135 lbs)
2) 12 Sumo Deadlift Highpull (75 lbs)
3) 20m Overhead Walking Lunge (25 lbs)
4) 12 Knees to Elbows
5) 6 Ring Dips

My score- 7 rds + 12 Knees to Elbows

*this wod is everything I personally love in a wod, strength/endurance/gymnastics. The wod lives up to its name.