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 Crossfit.com, there is an online crossfit journal. If you log on to crossfit.com 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 2...one 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 http://journal.crossfit.com
Feedback to feedback@crossfit.com
Visit CrossFit.com

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: