Tuesday, December 10

Kenny is registered to compete in the Garage Games this coming Saturday!  Who’s going to join him and represent CFF FIRE with him??

2013 Garage Games: House of Warriors at CrossFit Purgatory

After a long year of training what better way to bring in the winter with a little warrior spirit? Prove your are not the same as you were in spring. We are excited to host our second Garage Games competition for Rx and Masters men and women competitors!
1.  Gym Skills: Row and Box Jumps
2. Gym WOD – Wall Ball/Deadlift
3. Garage Games Skills:  Death by Push and Pull AMRAP (do NOT tear hands – if it feels like you’re going to tear, stop)
Event Info
Athletes, registration will end promptly at 0800 and check in will begin at 0730 so please arrive on time! Email notifications will be sent the week prior with all further information you will need!

0815 – Opening Ceremonies

(INSIDE) 0830 – 1245 : Event 1 – “Yoked” (7 mins per heat of 4 people) – Placed in heats by height. Athletes will be told upon check in which yoke heat they are in based on their heights so know your heights!!

39 heats @ 7 mins each = 4.5 hours to completion

Yoked 5 min AMRAP

40′ Yoke Carry

Starting weight 275/195 add 80/50lbs each length

Repeat until time expires

(OUTSIDE) 0930 – 1330 : Event 2 Slosh bar WOD (10 mins per heat of 8 people) – You will be told your heat time upon completion of “Yoked” by a volunteer taking names and gender

 20 heats @ 10mins each = 3.5 hours to completion

 Slosh Bar Chipper 8 min AMRAP:

50m Slosh bar Zercher carry (women)/Overhead Carry (men) within 4’ walking lane

15 Burpee over slosh bar

30 walking lunges with slosh bar (back carry)

15 Burpee over slosh bar

50m Slosh bar Zercher carry (women)/Overhead Carry (men) within 4’ walking lane

1330 – 1415 – Lunch/Scoring – Demos by Ruben’s athletes – Charity info!

(INSIDE) 1415 – 1645 : Event 3 – “Death by Push and Pull” (heats of 12, 12 mins each) Heats based on rankings from “Yoked” and “Slosh Bar Chipper”

13 heats @ 12 mins each = 2.5 hours to completion

Death by Push and Pull AMRAP

Ground to Overhead (135/95)

Chest to Bar Pullups (men)/Pullups (women)

1700 – Final heat announced

1705-1750 – FINAL EVENT

 1800 – Final placings /awards

Monday, December 9

1.  Strength Focus – Front Squats and Bench Press EMOM

2.  Gym WOD – 5 min. AMRAPs

3.  Skill Work:  Since no one comments, I don’t know if anyone is doing the Comp Squad accessory work, so I don’t know if I should keep spending the time to program it.  Please post your results and comments so I know if it’s being utilized.  If you haven’t done some of the Comp Squad accessory skill work this past week, do whatever you missed or what is appropriate to your individual weaknesses, today.  If you have done it all, please text or email me and let me know I need to continue to program additional work each day.

You are only as strong as your weakest link.  This is especially true in the sport of CrossFit, where one major hole can keep you from qualifying or getting on the podium.  It is an interesting thought experiment to realize that every sport has the ideal “Athletic Profile”, and CrossFit is no exception.

If we use the 10 General Physical Skills as the basis for this profile we can begin to see the major differences between sports and how they lead to General Physical Preparedness (GPP).  For example, it is rather obvious that a powerlifter’s skill set would be very different from an endurance athlete’s.

POWER LIFTER                          ENDURANCE ATHLETE


The exact numbers could be argued all day, but that isn’t the important message.  The take-away from these graphs is the realization that while the Endurance Athlete and Power-Lifter have amazing capacity in some areas, the majority of their GPP is lacking.  Interestingly, while the Gymnast is more well rounded, he still wouldn’t be able to compete with Rich in a well rounded GPP test like the CrossFit Games or Regionals.  

We know that you are as fit as you are competent in each of these 10 skills.  And, we can take this theory beyond the 10 Phsyical Skills to specific modalities that are know to our sport.  If you are really good at box jump, pull ups, handstand push ups, running, and everything related to a barbell but you suck at double unders – there is a good chance you won’t be competitive.  The idea is to be good at everything, great at one or two things, and suck at nothing.

So, now onto what we will be doing for the next 4-6 weeks.  We will be continuing to work on our O-lifts and strength, but we need to eliminate some weaknesses.  The first and most important aspect to improving your weaknesses is knowing what you need to improve.  Everyday you will need to take a serious assessment of yourself and honestly figure out what needs the most work – not what looks like the most fun.  The next step to killing your goats is getting exposure to them.  Don’t do the “Goat Training” as extra work or supplemental training.  This is the focus of this next month.  Work hard and kill some goats.

Saturday – Sunday, December 7-8


1. Gym WOD – Team C.Row

2. Gymnastic work:
Max Distance unbroken Handstand Walk

12 min Muscle-Up wave:
Minute 1 – complete 1 muscle up
Minute 2 – complete 2 unbroken muscle ups
Minute 3 – complete 3 unbroken muscle ups…
Continue as long as possible and then reset at 1 and continue for the remaining part of the 12 minutes.

“Performance is directly correlated with intensity.
Intensity is directly correlated with discomfort.”
-Greg Glassman
Rest or make up

Friday, December 6

1. Strength Focus – Deadlift Accessory work

2. Gym WOD – “Willy”

  “A human being should be able to change a diaper, plan an invasion, butcher a hog, conn a ship, design a building, write a sonnet, balance accounts, build a wall, set a bone, comfort the dying, take orders, give orders, cooperate, act alone, solve equations, analyze a new problem, pitch manure, program a computer, cook a tasty meal, fight efficiently, die gallantly. Specialization is for insects.” 

― Robert A. Heinlein

Wednesday – Thursday, December 4-5


1. Strength Focus: 1RM Bench Press

2. Oly Skill: Snatch Balance
you choose load and reps

2. Gym Skill: Tabata Squats

3. Gym WOD: Weighted Pullups 1-1-1-1-1-1-1
                           Weighted Pushups 1-1-1-1-1-1-1

IMG_4026Team Work

Remember how fun the Furious6 competition was?  Let’s get registered for another one!

5 of us have already registered for Remember Tucson and Joel and Kathy are registered to judge!  COME WITH US!



at CrossFit Now
Registration is OPEN and there are only a few spots left! 

Let’s go again CFF FIRE!!!



Tuesday, December 3

1. Snatch Complex
Snatch Deadlift + Snatch  – work up to a heavy set.

2.  Clean and Jerk Complex
5 sets of:  2 Squat Cleans + 2 Jerks

3. Gym WOD – Individual version of the Team World workout #2

Top Three (or Four) Causes of Tendonitis (Part 1 of 4)
Written by Michele Vieux

Some may say I’m injury proned but I say that there’s no way possible I could be so fragile. But I always seem to get injured, even when on a rehab or “safety” program.

Recently, I was doing some research since my hip and wrist pain hasn’t improved over the past few months. I was prompted when taking my Flonase today because the chemical name of Flonase (Fluticasone) sounded a lot like that antibiotic that has been getting all the bad press for causing tendon ruptures, Cipro, which is in a family of antibiotics known as Fluoroquinolones. Now I’m no chemist, and I later found out that they aren’t related, but the names looked similar enough for me to check it out. Well, as it turns out, there are some issues with Flonase as well that I never knew about! Looks like my lifelong combo of allergy meds and antibiotics have really done some damage and could explain why I’m always injured. Although there still needs to be much research done on the topic, I will add it as number four on my list of Top Causes of Tendonitis as I believe it deserves a thorough look and discussion.

As I set out to write this post, I uncovered a plethora of information I had not suspected and therefore have broken down my findings into four posts, the first of which, is this. Further posts will discuss why the use of medications is not recommended to treat chronic pain and alternative treatments to medications as well as surgery.

So, what is tendonitis, exactly? The word itself simply means, inflammation of a tendon. But according to Wikipedia and those who suffer from it, the symptoms are much greater and can vary from aches or pains and local joint stiffness, to a burning that surrounds the whole joint around the inflamed tendon. In some cases, swelling occurs along with heat and redness, and there may be visible knots surrounding the joint. With this condition, the pain is usually worse during and after activity, and the tendon and joint area can become stiff the following day as muscles tighten from the movement of the tendon. Many patients report stressful situations in their life in correlation with the beginnings of pain which may contribute to the symptoms. Symptoms may last several months or longer. Common names are tennis elbow, golfer’s elbow and achilles heel but it can occur in any tendon.

Top Causes of Tendonitis (in no particular order)

  1. Over Use

    1. This is especially prevalent in beginners to any new activity or sport because they are super excited about their new found love that they practice all day, every day. Typically, the body, including the joints and tendons, are not conditioned to weather the onset of new and sudden – and often times thousands of repetitions of – movement thereby causing irritation to the supporting tendons.

    2. Repetitive movements like high volume pull-ups, hitting tennis balls, typing for hours a day, chopping veggies for the dinner rush, working on an assembly line, and others can lead to inflamed tendons and pain.

    3. Ignoring early warning signs and playing through pain often lead to more serious, and chronic tendonitis problems.

  2. Injury

    1. Bumps and bruises can cause tendonitis if the injury occurs to the tendon due to the inflammation caused by the injury. This actually happened to me with my wrist/forearm. One hundred and fifty kettlebell snatches later and voila! It took a couple days for the tendonitis onset after the initial bruising but it was extremely painful and caused me to need to immobilize the thumb and wrist.  It just so happened that where the kettlebell would make contact with my arm was at the exact junction of two tendons. The repetitive pounding caused inflammation of the tendons so they rubbed together, continuing the cycle of inflammation.

    2. Sprains and other more serious injuries can lead to tendonitis and joints that have been previously injured are more prone to tendonitis.

  3. Nutrition (this probably should be higher on the list!)

    1. An inflammatory diet – one filled with sugar, grains, trans fats, alcohol, Omega-6 fatty acids, dairy, MSG, and processed foods – leads to inflammation (duh) hence the name. Guess what is also inflammation? Yep, that’s right. Tendonitis.

    2. Lack of balance in diet and essential nutrients can lead someone to be more prone to tendinitis. Usual culprits are vitamin c, magnesium, and quality protein so make sure you’re getting enough foods rich in these.

    3. Special diets like Paleo and GAPS help address the intake of inflammatory foods and can even help identify food allergies which can also play a role in inflammation and pain caused by autoimmune response.

Of course, there are medications, salves, ointments, surgeries, supplements and more to address tendonitis and other chronic pain but those are for upcoming posts. For now, if you or someone you know are having chronic pain, look at your lifestyle and identify any areas you can change to increase positive results. My main focus has been cutting out all medications for allergies, pain, and anything else and to clean up my diet, which has got progressively worse since I injured my hip. I have already noticed improvement!

Saturday, November 30 – Monday, December 2

There are no regularly scheduled classes at the gym this weekend due to the CrossFit Kids seminar.  Tara will open the gym at 7:00 a.m. – 8:00 a.m. both Saturday and Sunday mornings if you would like to come in and work on some stuff for an hour.  Please plan to be finished by 8:00 a.m. when the seminar staff has their meeting and sets up the gym for the day.


1. Snatch
3 x 1 across -around 90% of 1RM

2.  Clean and Jerk Ladder
Men: Start at 200# and add 10# every minute
Women:  Start at 105# and add 5# every minute


Make up day


1. Strength Focus – accessory work

2. Gym WOD – CrossFit Total



Wednesday – Friday, November 27-29


1.  Strength Focus
Deficit Deadlift 5RM
Stand on a 45# plate (maybe 45 +25 if you are short).

2. Technique
10×10 slow OHS, 45# M/33# W – work positioning and technique.
3. Gym Plyometic/Agility WorkPro agility shuttle

4. Gym WOD – Wall Climbing


FILL YOUR BELLY WITH TURKEY!!!  Happy Thanksgiving!  Get in a nice run today and post your distance and location to comments.  It can be a 5k trail run, a 2 mile Buffalo Park o-course run with some pullups and “stuff” thrown in along the way, a 1 mile turkey trot…whatever just get outside and enjoy the day!



Gym WOD – “Lee”

Tuesday, November 26

1.  Pulling
For time:
With a partner, one athlete completes a full set while the other rests:
Each athlete completes 2 sets of 20 Stiff Leg Sumo Dead, 185/135
Each athlete completes 2 sets of 20 Stiff Leg Dead, 185/135
Each athlete completes 2 sets of 20 Romanian Dead, 185/135
Every rep should be as explosive as possible – aggressively bring hips to bar.

Stiff-Legged Deadlift

The stiff-legged deadlift is performed while holding a barbell with an overhand grip, and your arms extended straight down. Bend your knees slightly, just enough so that your legs are not locked. Without allowing your knees to bend any further, lower the barbell to either the limit of your flexiblity or where your lower back just starts to round. Stand up by reversing the path of the bar. This exercise may be done for up to 20 repetitions per set, but on high-repetition sets, take care to ensure that your technique does not suffer due to fatigue. Stiff-legged deadlifts display a high degree of hamstring activation.

Romanian Deadlift

The Romanian deadlift is a lift that was developed by Romanian weightlifter Nicu Vlad, to assist with the pull on the clean and jerk. This lift is performed in a similar manner to the stiff-legged deadlift, but there are differences. Unlike the stiff-legged deadlift, when you lower the bar on the Romanian deadlift, you push your hips back so the bar is closer to your body at all times. Your torso will approach parallel to the ground faster than in the stiff-legged deadlift, and when the bar is just past your knees, you straighten your legs quickly and explosively pull the weight back up. This lift is used to generate power on the clean — and the clean pull generates more power than most other lifts.

Differences in Muscle Recruitment

Both exercises work your hamstrings and lower back, but by pushing your hips to the rear, you are increasing the rotation at your hip joint in the Romanian deadlift. This means your hips are flexing more, and you are working your gluteus maximus, or posterior, to a higher degree. Your torso angles more, so there is greater activation of your spinal erectors, or lower back in the Romanian deadlift.  The stiff-legged deadlift works the muscles of your lower back, hips and hamstrings, with greater emphasis on the low back.  The real difference between the RDL and SLDL is bar position. During the RDL, the hips move backward, thus keeping the bar close to the body. However, during the SLDL, the butt stays somewhat put (it will move back slightly). You’ll still rotate around the hips, but the bar is now further away from the body.  This, of course, will place greater stress on the lumbar erectors (your lower back.), so be cautious in the loading and mindful of form.

2. Breathing
30 Cals on Airdyne
30 Cals Rowing
400m Run

3. Gymnastics
Max unbroken Muscle ups

4. Gym WOD – Kettlebell Burpees



Monday, November 25

1.  Strength Focus: Loaded Box Jumps and Step Ups

2.  Snatch Skills
7 sets of:  3 High Hang Snatch High Pulls + 1 Squat Snatch – keep it light and find “vertical” in every rep.

3. Gym Agility/Core Work: Vertical Jump/Reverse Hypers

4. Gym WOD: “Brandon’s Bad Day”