Archives for March 2012

“Nifty Fifty”


Nifty Fifty

  • 50 Kettlebell Swings -1.5p/1 p
  • 50 GHD Situps
  • 50 AbMat Situps
  • 50 Romanian Deadlifts -95#/65#
  • 50 Hip Extensions
  • 50 Pullups

Compare to March 2011

It's a hip smoker in the moment, and a ham stinger in the aftermath.

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Scott’s Birthday Request

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Snatch 3×3

On the minute:
1 heavy tire flip + AMRAP Sledgehammer strikes (overhead to tire)
Time stops at 200 total sledgehammer strikes

Mjolnir: The Hammer of Thor

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Make-Up Day!


CrossFit Total
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Row a Minute, Rest a Minute
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Happy Birthday Scott!

Hang Power Snatching with the Young Athletes


5 rounds for time of:

10 Hang Power Snatch

5 Box Jumps

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The Faces of “Lipson” and Birthday Girl Bremer

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  • Back Squat 185# M/ 135# W
  • KettleBell Swings 1.5 Pd. M/ 1 PW

No rack for BS to be perfectly as Rx'd.

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Don’t Blame Joni!

Today May be Joni's Birthday but don't blame her for the Burpee Pull Up Penalty!

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"Row for a minute, Rest for a minute" 

Row for 1 minute as many meters as you can, rest one minute.
Continue this cycle for a total of 20 minutes.
Your score is the total amount of meters rowed – goal is row at least 3000m.

*Penalty is 1 Burpee-Pullup for every 10m under 3000m.

"Efficiency Tips: Rowing" with Matt Chan video [wmv] [mov]
The Concept 2 Rower, Part 1 -Again Faster
The Concept 2 Rower, Part 2 – Again Faster

Compare to Feb. 2011 and Jan. 2010

IMG_1155 IMG_1166 IMG_1185 IMG_1182It's great to have Audrey and Ann back at the gym after their knee surgery's and rehab WOD'ing!


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Going to Regionals!!!!

Now that all the scores are in and validated, it's official!!!!



Katie kicked ass on the CrossFit Games Open workouts and took 49th place in our Region.  The top 60 women and top 60 men are headed to Castle Rock, CO to compete for a place at the CrossFit Games in July.  I'm headed to Colorado in May, anyone going with me to cheer her on???

Congratulations, Katie!

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CrossFit Total


CrossFit Total 

  • Back Squat 1-1-1
  • Shoulder Press 1-1-1
  • Deadlift 1-1-1

Add up your best successful lift from each exercise to get your CrossFit Total.


Compare to Dec 2011

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Make Up and Freeform

Make sure your scores for 12.5 are posted by 5pm today!!


Make up what you missed, work on your favored moves, refine weaknesses…

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                                                                 Open 12.5

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                  Free Saturday WOD


Paper: Heart and Balls

Heart and Balls

By Mike Stuchiner

For those of you who don’t know me by my birth name, you may know me by my nickname Paper. I’m an elite-level powerlifter and now in this wonderful sport for officially 21 years. I’m quite proud to say it took me 15 years to total my elite. Yes, that’s correct, I did say 15 years but, don’t be so quick to laugh. I have some news for you, 99 percent of this sport is just like me. No, I am not a pro and I don’t know if I’ll ever total at the pro level. The pros in this sport make up about 1 percent and yes, they are great lifters. Through the combination of hard work and great genetics, this 1 percent achieved huge totals. I saw a lot in this sport. After 21 years, I trained with some of the best lifters in the world and learned so much from them. I saw a lot of lifters come and go and what I’m going to tell you may come as a shock, but I learned a great majority of what I know from lifters…just like me. That’s right, the 99 percent. I’ll tell you something else, what I did learn from the biggest and the best I got from keeping my ears and eyes open and my mouth shut. I did the best thing in the world, I observed and applied what I thought may work for me. Were my training partners and I ever wrong? Yes, of course, but how else are you supposed to learn? Through taking advice and learning from others’ mistakes, as well as my own, I feel like I avoided many disasters. There’s a reason why birds of a feather flock together.


I told everybody that what sparked me to write this article was something that happened this past weekend (March 3).  I was competing in the XPC Lexen Coalition meet in Ohio, and the evening after I lifted, my training partners and I went out to dinner. We also had a few guys at our table from a local group near us. They don’t train with us, but still came to the meet. That night, one of these young men and I were having a conversation, and I was trying to teach him something. Well, needless to say, he’s the type who thinks he knows everything. I explained to him that with his bad attitude he wasn’t going to get very far. He came back and said to me, “Well how long did it take you to total your elite?” as if to be a smart ass. I take no shame in the fact that in my first meet I only totaled 1000 pounds and scratched and clawed my way to where I am now – a 1950 total. So, the first thought that went through my mind was that this little bastard doesn’t “get it” and it also made me wonder how many others think this way. Have people really lost touch with what this sport is really about and what it takes to get to your goals? There are a lot of great lesson to learn from this sport, but I’m going to talk about three that I see as being important.


First, what the best do may not apply to you. I know what you’re thinking…you want to be just like one of the top guys. So, you figure if you do what he does that’s all you need, right? Look, I’m not saying that you won’t be like one of the big boys someday, but whether it’s now or 15 years from now, you’ll still be you and they’ll still be who they are. You’re not them and they aren’t you. So, my point is simply this, since everyone is at their own level and fighting their own battles, simply apply the parts of the training method that apply to you for where you’re at right now. This is how you learn and how you become a smarter lifter. This is how you grow as a lifter and a person as well as prevent mistakes.

[Read more…]

March Free Saturday Event!

Welcome and thank you to all those who attended our Free Saturday Event today!  We had a great turnout and a lot of fun today with learning new movements, applying them in a workout, and then a tug-of-war at the end!

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Welcome to Andrea and Shannon, visiting from the Grand Canyon where they are developing a CrossFit gym!

Molly W.’s brother, James, also joined us today, from CF Impavidus (VA)!

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Thanks to all our CFF athletes for their great help and coaching today!

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Thanks for visiting from East Valley CF, Dan and Katie!

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CrossFit Is Too Hard For You?

from CrossFit Waxahachie

I admit it. You’re right. You can’t do CrossFit. You’re too old, too weak, and way too out of shape. You just wouldn’t be able to hack it. The intensity will probably knock you all the way back into last Thursday. Besides, your doctor told you the only safe squat was to the couch, the potty or the dining room chair.

Never mind that my mother-in-law does CrossFit. She’s bionic. You can’t hang with her. Don’t even try. She’s been doing CrossFit since she left the PBR Circuit. It’s a lot easier on her body.

I hope you realize now that none of the above is true. Not a single word. Except that my mother-in-law actually is doing CrossFit and maybe the fact that a lot of docs hate on squatting.

You see, CrossFit is a scalable workout system.

What does that mean? Basically, I (your coach) can help you perform the workout suited for your needs, abilities and/or limitations.

Mom (right) and Karen work on their overhead squats.

Can’t do the required weight? No prob- let’s lower it.

Can’t perform the movement fully? OK- let’s modify it to get you in the right direction.

Don’t have the stamina for all 5 rounds? Cool- do 4.

I don’t want you to misunderstand. We’re not talking about just making the WOD (Workout Of the Day) easier for you. We’re talking about allowing you to push yourself to your own personal limits and receive the same stimulus as someone who’s been working out with us for years. We’re going to take you where you start and work every time on getting you stronger, better at the particular movement, and able to perform more and more work. The goal is to get to where you can do the workout as prescribed. Simple.

And that my friends is how you get fit. Work, push, move, learn then come back tomorrow and do it again.

That’s what my mother-in-law, who BTW I’m very proud of, did when she started a few months ago. She’s still learning a lot but you know what? ALL of her movements are looking better and better. Her ability to handle work is increasing. And she had to go buy some new pants a couple of days ago. I might be right, maybe you can’t hang with her! :-)