Thursday, December 31, 2009

wednesday and thursday

Whoa... this year has flown by.  At the end of every year I have a year in review party in my head.  Here is a glimpse at the year in review brain party:

I worked at smoothie king for 6 years... wanted to make a career of working with and for travis bolster.  He has been great to me as a friend and a boss and business mentor.  However, after things didn't pan out the way we wanted them to, we both decided that I needed to do something that I was extremely passionate about. 

I love anything involving personal wellness.  I love being involved in athletics.  I love being in touch with people(on a personal basis) daily.  Oh, could it be?  Could you combine all the things you are passionate about?  Apparently so...  So, Versus strength and conditioning was born.  I am omitting some obvious things that influenced me and gave me the confidence to open my own business, because I have learned very recently that what I have to say whether its good or bad, is better left unsaid.

We have been open for 4 months.  I could not be happier.  It is not because of me that all of this is possible, it is because of all the members.  You guys are amazing.  I want to help each and everyone of you guys achieve everyone of your fitness goals.  Thank you for helping me to succeed in a "struggling" economy.  One our family prayers is Psalm 91... its easy to trust in with support from you guys.  Thanks.  Here's to a great new year!  BRING IT 2010!

Wednesday WOD: tabata box jump, pull up, kbs and situp  8rounds
Thursday WOD: Grindy, Eva and Cindy were all done at the gym.  It was a great day!

Grindy: 10 clean and jerk@ 135, 5 rounds of cindy, 10 clean and jerk, 5 rounds of cindy, 10 clean and jerk, 5 rounds of cindy

EVA: 5 rounds of run 800m, 30 wall ball, 30 kbs @ 70
Cindy: 20min of 5 pull up, 10 push up, 15 squats.

Monday, December 28, 2009

early for tuesday

6am sit-ups.

warm up: snatch complex (snatch grip dead lift, high pull, muscle snatch, ohs) use light weight and PERFECT form and technique.

Str: power or squat snatch.  Work up to a heavy but doable triple.  Once you reach that weight, perform 3 sets of 3 reps.

WOD: 5 rounds of
12 hang clean
9 front squat
6 ring dips

If you are looking for a cardio WOD, use light weight and move through the WOD at a blistering pace.  If you are looking for a strength emphasis, load up the weight and take your time.

Holiday Hangover

"I consider myself to be a one man wolf pack."

Warm up: Run 400m,then 2 rounds of 10 air squats, 10 jump squats, 10 split squats, 10 back extensions, 10 reverse hyper, 10 jumping pull up, 10 push up burpees, then run 400m.

STR: Bench Press- set of 5 reps, set of 3 reps, set of 1 rep. (75%,85%,90-95%)

on the set of 1 try to do as many reps as possible.

WOD: row 1000m, 21 push press, row 750m, 15 push press, row 500m, 9 push press. use dumbbells, or barbell. Weight for barbell: 115#, DB: 35-45#

Video coming later today! Check out our facebook page and our you tube channel!

Here is Robert pulling 465# 9 times... he was shooting for 12 but the weights started to fall off...   The video is from a black berry so its not too great.

Saturday, December 26, 2009


What up guys and girls! We now have a facebook fan page and a you tube channel. Search for Stevemcalister10 on youtube and you will find the channel. On facebook search for Versus Strength and Conditioning!

The Gym will be open on monday at all regular times. Happy Holidays everyone!

Wednesday, December 23, 2009


The WOD's were:

Tuesday: 3,6,9 rep rounds of thruster, pull up, and kettlebell swings.

WED: Pick a named WOD

Sunday, December 20, 2009

early for monday

warm up: 5min of rowing, shoulder mobility circuit, light bench.

str: 3x3 bench

For reps:
1 min AMRAP Box Jumps - 24"/20"
1 min AMRAP wall balls - 20#/14# to 10 ft
1 min AMRAP Toes to Bar
1 min AMRAP Push up
1 min AMRAP Burpees

Saturday, December 19, 2009

Xmas party

Xmas party


Xmas Party

Xmas party

26 seconds to the end of the game.

Xmas party

"fat guy in a little coat"

Xmas party

"I like to think of Jesus as a mischievous badger." 

Xmas party

"Can I shoot it if it's got horns on it?"

Xmas party

The ladies of Steve's Muscle Palace.

Xmas party

Xmas Party

MMT and Sarah decide on a name for the one on the way: Dale Jr., Jr.

Xmas party

Steve and Paula into the Nascar race.

Xmas Party

JP had a little too much of that fire water.

Xmas Party

Sarah has one on the way!

Xmas Party

MMT rockin' it out

Xmas Party

Kellar's waiting til after Christmas to go to the doctor. He may tell
her drinking and smoking is bad.

Xmas party

Steve and Grizzley talk Nascar.

Xmas party

Friday, December 18, 2009

Freaky Friday

Warm up: 5min row. then 3 rounds of 10 walking lunges, 10 over head squat with 45#, 20 leg swings each leg, dot drill (google it if you need to), 10 back extensions.

STR: 3x5 back squat or front squat

WOD: 50 burpee squat clean thrusters with dumbbells.

*hold the dumbbells, perform the push up portion of the burpee, bring the feet into the jumping position, perform a squat clean-thruster.  All of that equals 1 rep.

**Next week we will be open All day monday, tuesday and wednesday.  We will be closed the 24th- 27th.  If you want to work out during our closed times get with me and I will arrange something.

*** We will be performing 3x3 next week on all of our strength lifts... so if you are interested, BE THERE.

Thursday, December 17, 2009


warm up: 3 rounds of crossfit warm up

push press @95
pull up

time of the day was chuck at 2:06

THURSDAY: 4 rounds of run 800m.  rest as needed between efforts.  then 100 reps of any ab exercise(s).

Tuesday, December 15, 2009

3x5 DL

 FLEM, performing a "push up Helen" in Alvin TX.  "I party at Bottom's Up boys."

warm up: row 500m at 1:45 pace, then 3 rounds of 5: back ext, sit up, Hand stand push up, lunge.

str: 3x5 deadlift (75%,80,85%) last set amrap

AUX: 3x8 good mornings and 3x8 GHR.

WOD: 5 rounds of

1 push jerk
25 kettle bell swings
rest 1min

Core: 100 abmat situps

Sunday, December 13, 2009

early for monday

warm up: row 500m, 3 rounds of 20 pvc pass thru, 10 push up, 10 jumping pull up.

Str: 3x3 bench press 80%,85%, 90%??? amrap last set.
then 2 sets max reps of chin ups rest 2min btw sets
then 3x12 bent over row with barbell

WOD: 3 rounds
250m row
25 wall ball. if you cant do wall ball do thrusters.

Saturday, December 12, 2009


Warm up: row 1000m

wod: ride for 30cal, 10 push press@ 115, 10 kbs @ 2pood, ride 20, pp, kbs, 10cal, pp, kbs. repeat 3 times.

Friday, December 11, 2009

100th post!!

Well, we made it to 100 post on the site! There are some folks out there that wished we never wouldve made 1 single post and to you people I say, "thank you."

I am a little fish in a billion dollar industry, so why hate?

Warm up: 5 burpees, 3 rounds of Cindy then 20 leg swings

str: 3x5 back squat
then: 3x12 walking lunge, 3x10 GHR

wod: 1. Row 2000m TT. 2. 21-15-9 rep rounds of box jump sdlhp kbs. 3. Nasty girls

happy Friday!

Thursday, December 10, 2009


not too shabby for a first time lifter... SAMBO!

warm up: shoulder complex, 15 low back lateral side squat jumps super set with 15 sumo deadlift high pull lunges. then 5 pull up, 5 push up 5 ring dip - 3rounds.

str: bench press 3x5 use 80,85 and 85% of 1rm. on the last set do amrap.

WOD: 10-1 of
renegade man makers
weighted step up
weighted sit up
dead hang pull up

its a grinder... might wanna bring a sweat rag. 

Wednesday, December 9, 2009

Pic of the Day

Do ya smell that? Do ya?

warm up: row 500m, then 3 rounds of 5 back extentions, 5 kettle bell swings, 5 sit up
20min AMRAP
@ 50% body weight perform
5 deadlift
4 hang clean
3 push jerk
2 over head squat
1 400m run

Tuesday, December 8, 2009

Monday and Tuesday

Monday:   the strength portion was deadlift 3x5 and the wod was: 5 push up, 7 k2e and 9 kbs AMRAP for 15min.

Tuesday:  Warm up: 3rounds of 5 push up, 5 kipping pull up, 5 shoulder press with 45# bar. Then make an attempt at new PR for dead hang pull ups.  Reverse hypers and ghd hip extension and back extension should be done as well.

Str: 3x5 shoulder press

Wod:  1min of thruster 95/55lbs, 1 min of pull ups, 1min of burpee box jumps, rest 1min repeat for a total of three rounds.

Sunday, December 6, 2009


Marc Ginn told me about this about an hour ago... ever heard of easter island? well, there is more to the island than huge stone heads. Looks like they put some type of value on fitness according to their Birdman competition: taken from men's journal...

The next morning I took a taxi south from Hanga Roa up to the top of the extinct volcanic crater Rano Kau, home to the ancient ceremonial site of Orongo. With a stunning view west across the Pacific, it was here that one of the most important ceremonies on Easter Island took place. Every Spring, chiefs from the major tribes throughout the island would come together at this village to participate in the birdman competition.

Each tribe would enter its own competitor who climbed 1000 feet down the steep cliffs and plunged into the ocean below. He would then swim through shark infested waters for over a mile to reach the tiny nearby island of Motu Nui where he would wait for the laying of the first egg from a migratory bird known as the sooty tern. The first competitor to return with the egg won the honor of becoming birdman for his master. Upon being crowned birdman, this individual went off to live a life of seclusion for one year where all his needs were attended and he was afforded many privileges.2

Since the birdman cult was a relatively late invention on Easter Island, the ceremonial center at Orongo has survived into modern times relatively intact. I walked along a well worn path past low circular stone-houses built into the hillside. Some of them contain painted artwork that is still barely visible. Unfortunately entrance is not permitted.


We are approaching a new year and with that new year will come excitement and new beginnings. Hopefully, I will have the Versus Strength and Conditioning Site up and running. Hopefully, I will have the gym completed to my expectations as well. Also, The workout template will change a little because we are diving a little deeper into a strength cycle. The heart pounding cardio will not totally vanish, but I have noticed that the majority of our ATHLETES need some assistance work to go along with their core strength lifts. So the assistance work will take precedent over the extended cardio sessions... for now.

I spoke briefly with Tyler Smith this weekend and we managed to get a few words in about training between his double unders. He is currently following OPT's training template and is seeing HUGE success with it. The OPT template is not always a "ball's to the wall" approach all the time. If you consider CrossFit to be a sport, which most of the "community" does, believe me, there are specific ways to train for sport. OPT as well as many other trainers that are 10x's smarter and more successful than I am believe that following just the main crossfit page is not enough to win the title of "the world's most fittest man or woman". I am with them. So if you come to the gym and notice some changes on the white board, don't be alarmed!!!

Also, I wanted to give a huge shout out to JP. Dude... you are a screaming example of what can happen if you really want to change your lifestyle. Really proud of you man. I read the Gym Jones site everyday and saw that Chad Pittman received his BJJ Black Belt. If you see him, shake his hand because getting a black belt under Pedro Sauer is an amazing achievement.  Congrats Chad, respect is given when it is due.  If you lose 300lbs or obtain a black belt in your lifetime, I think that is an achievement worthy of anyones respect.  So predication or cliche aside... Good job.

Friday, December 4, 2009

Choices and Consequences

Warm up: row 1000m, then shoulder mobility circuit followed by leg swings (20 each way), static hip flexor stretch, 3 rounds of back ext and ghd sit up (enough to feel loose).


Filthy Fifity


choose wisely my people, insert evil laugh.....

Thursday, December 3, 2009


Warm up: row 1000m or spend 4-5min working on double unders, then 3 rounds of 5: pull up, push up, ring dip, 10 : air squat, jump squat (prisoner style), ohs, or work on pistols.

Str:  Push Jerk 3x5 (don't go too heavy... really work on correct posture and exploding through the hips.  GET UNDER IT!


21-15-9 of
Hand stand push up


Wednesday, December 2, 2009

Wed Hump Day...

Warm up: 3 sets of bench press

str: 3x5 bench press.  On the last set get AMRAP.

WOD:  Cardio as Promised

4 rounds
Run 400m
10 Heavy KBS or Dumbbell swings
15 burpee

Tuesday, December 1, 2009


warm up: row 1000m, then 3 rounds of 5 reps of- pullup, pushup, situp, backext, ohs, ring dip

wod: 10 rounds of

5 push up
5 hang power snatch
5 chest to bar pull up

TOD: 9:00 MMT @ 95#

Monday, November 30, 2009

Turkey Hangover

Warm up: row 500m, then 3 rounds of 5 over head squat, 5 pull up, 5 push up, 5 situp 5 back ext, 5 ring dip

Str:  3x5 push press

WOD: 21-18-15-12-9-6 of Front Squat and Situp

The RX weight is 185 according to .COM

However, i have yet to meet the human that can do 185 in a timely manner.   Pick your weight wisely.

Sunday, November 29, 2009

Ready for a week of diet?

Warm up: row 800m, then 10 OHS, 10 push up, 50 double unders

STR: dead lift 3x5

WOD: 150 Kettle Bell Swings for time

use 1 pood

Ok, so we all give MMT a hard time... ALL THE TIME. However, on this side of the coin, I am going to sing the praises of the Ole'MMT. After doing the strength portion of the workout, plus the 150 kbs, MMT wanted to do Hellen
WHY?  I will never know
Hellen as RX after all the other stuff: 7:59. Posting a time like that considering a week of food debauchery... well I am impressed. Good job MMT.

Friday, November 27, 2009

Burn off turkey.

Warm up: 10 kb swings, 10 squats, 10 back ext, 10 ab mat sit ups, 3 rounds


STR: Bench Press 3x5 or Squat 3x5.

WOD: Row 1000m, 50 burpees, Row 1000m.

Huge shot out to Marc, Barry and Hoff for getting us on WDAM. Thanks guys! We had a lot a new folks come to the gym this week and a lot of you guys played hooky. Tisk Tisk. Hope to see all of you back in the gym... as Marc Ginn says, "you gotta get lean"

Gym will be open from 10-11 tomorrow. Hope to see you there.

Thursday, November 26, 2009

Happy Turkey Day

Happy Thanksgiving everyone! The Gym will be closed today. Here is the rest of the schedule for this weekend:

Friday- 6am class, 7am class, 9am class, 10am class, 11 am class, 1pm-3pm open gym.

If you need me to be up there for another scheduled time, please don't hesitate to give me a call (6015546254).

The pre-turkey day WOD

3x5 shoulder press, then...

Fight Gone Bad Task Priority

3 rounds of

20 wall ball
20 sumo deadlift high pull
20 box jump
20 push press
20 calorie row.

This workout is miserable.

Friday's wod: CARDIO MELT DOWN.

Tuesday, November 24, 2009

Row, Pull up and Burpee

Warm up: 5 OHS, 5 front squat, 5 Air squat, 5 push up, 20 arm circles, 20 leg kicks, run 400m. Then spend 3-5min working on handstands.

STR: Dead Lift- 3x5


Row 300
15 pull up
15 burpee
row 300
12 pull up
12 burpee
row 300
9 pull up
9 burpee

Cool Down: 25 toes to bar, 25 ghd situp.

Monday, November 23, 2009

Monday, Monday, Monday with a 7 liter Hemi!

Warm up:Run 400m, 5 push up, 5 pull up, 1 round of dynamic stretching, rinse, repeat!


For time:
50 Walking Lunges
20 Clean and Jerk (#135)
30 Ring Dips
25 Wall balls (20#,12#)
30 GHD Sit Ups or abmat depending on class size.
30 KBS
75 Double Unders (3 times the amount of reps if doing singles)

The gym will be closed all day on thursday. If you are interested in coming Friday, saturday or sunday you need to let me know sometime this week. On Friday, we will be closing early do due the fact that i have to go to Best Buy and get a huge flat screen while it is still on sale. :)

Friday, November 20, 2009

Pic of the Day

Tyler finishes the week with a 1 Max Rep PR! Good job, Grizzley!

thursday and friday


Find Max on: Clean and Jerk


Complete as many rounds as possible in 3 minutes:

3 Power Clean 155 lbs

6 Push Ups

9 knees to elbow

Perform Air Squats on Rounds 1, 3, 5 and Ring Dips on Rounds 2, 4, 6.

Repeat this sequence 4 times (4 rounds). Rest for 1 minutes between the 3 minute rounds.

FRIDAY: Easy Day

Tabata Kettle Bell swings
Tabata situps
Tabata Row
Tabata Push Press

Sorry for the late post. Next week we are in full swing with 5\3\1. We will be closed for thanksgiving for sure. Let me know what days you would like to work out and i will make sure the gym is open.

Wednesday, November 18, 2009


Warm up: 50 jumping jacks to get warm, then practice double unders.

Row 500m
50 double unders
50 abmats
run 400m
40 double unders
40 push ups
row 300m
30 double unders
30 k2e
run 400m

Most of you guys were thrashed after Karen, so this is an active recovery day. Should take about 16-18min or so... Chuck did it in 11, but hey he is half cyborg.

RANT: No, it never gets easier...

Tuesday, November 17, 2009

Killer Karen!

Warm up: 400m run, 500m row. Then stretch quads and hammys

WOD: Karen

150 wall balls

Cool Down: Hold the plank position for as long as possible.

Notes: MMT had a smoking fast time of 5:48 as Rx
Kellar had a fast time of 8:11 as Rx

Admiral Diamond Dave had the best Male Plank Hold with: 5:31
Steph-oooooooo had the best female time of 6:00min (WOW)

The Skirt award of the day goes to Jerry... yessir. Josh, you made the board dude. AWESOME performance man!

The "no show" award goes to Molasses. COME TO THE GYM!

Monday, November 16, 2009

Modified Tillman

Warm up: 3 sets of Bench Press

STR: 1 set of 5 reps, 1 set of 3 reps, 1 set of 1 rep. On the last set you should try to get Amrap.

WOD: MOD Tillman

5 rounds

5 deadlift 225 or heavier
run 200m
15 pull up

Cool Down: 10 k2e, 10 toes 2 bar, 10 walk me down, 10 inch worms, 10 v-sits

Sunday, November 15, 2009


So Randy won a decision and the saints are 9-0. There is another UFC fight coming up and if you guys want to get together to watch it let me know, because I will gladly volunteer Marc's house and tv! This week will be our third week of our strength program. We will run this cycle for 2 more months.

At the end of the two month period we will re-test our 1rm using the crossfit total.

This time of year brings very unique circumstances/excuses. Halloween, thanksgiving, Christmas, and new years are single days that turn into weeks of gluttony. We take time out of schedules to visit family, buy gifts, hunt, etc and usually forget about the healthy lifestyle we have been leading. Why is this?

Nationwide, gym attendance, not membership, will be lower than the rest of the year. AND then WHAM!! January 1st piggy backs in with new years resolutions... We all know how seriously we take our resolutions. So why take so much time off? I can understand and might even support taking a week off if you are suffering burnout or an injury. However I have never understood bailing on fitness for weeks or in this case months at a time. By taking that much time off, you are digging a mighty big hole to come out of. Don't be that guy or gal.

Also, please don't be the person that blames the program you follow. P-90x didn't work for me, Crossfit sucks, Gym Jones is stupid, 8min abs did nothing for me... Man up or woman up and point the finger where it needs to be pointed. If you stick with something, anything for that matter, you will see results. Ex- breathing, you breathe you live, you don't, well you die. Example: Versus, you come here 4-5 times a week, workout, follow our nutrition advice and I can promise you, you will get the results you are looking for. Finish what you start! Remember, you can results or excuses not both. So what's it going to be? Bound by nothing or bound by your excuses?

Friday, November 13, 2009


Warm up: 5 jumping pull up, 5 sit up, 5 back ext, 10 air squat. 3 rounds

Str: 3x3 back squat. HUGE SHOUT OUT TO TONY DAY!

WOD Helen
3 round for time of:

run 400m
21 kbs
12 pull up

compare this to your time in september.

Have a good weekend. Heavy strength week next week... may the force be with you.

Thursday, November 12, 2009

What is your excuse?

Google Team Hoyt to find out more.


Warm up: run 400m and then take 10min to actively stretch. Do heel to hand mountain climbers, double feet mountain climbers, hydrants, hip flexor stretches, pigeon. Then perform 3x10 back ext.

STR: shoulder press- 3x3 use 85-90% of 1rm. Last set do amrap.

WOD: 5 rounds of

8 hang power clean
15 push up
8 chest 2 bar pull up.

Core: 50 back ext or goodmorning and 50 reps of ab movement of your choice.

Chris- all this can be done with dumbbells. Skip the goodmornings due to the hammy.

Wednesday, November 11, 2009

Warm up: Set PR for 1mile run

50 wall balls for time
rest 3 min
50 wall balls for time.
rest 3 min
50 abmat for time
rest 3 min
50 abmat for time

Nothing Fancy just wodness!

Tuesday, November 10, 2009

Copy Me?

Warm up: 15 jumping jacks, 10 jumping pull ups, 15 air squats, 15 jump squats, 15 lunges.

Skill- One Max set of dead hang pull ups. (post to new record board)

STR: Dead Lift 3x3 [ use 70-80% of your one rep max for the first set and 80-85% for 2nd and 90% for the third] Make sure you are not using a weight that is not challenging and then hoping up 75 or 80lbs. Do not waste sets!!!

Row 500
40-30-20-10 of KBS and Double Under

Monday, November 9, 2009

Rain Rain go away!

Warm up: 5ohs, 5 pull up, 5 ring dip, 5 ghd back ext, 5 abmat situp, 3rounds

Str- 3x3 bench or shoulder press

go to failure on your 3rd set


Run 400 meters

40 Box Jump


40 Wall Ball

20 Ring Dips

40 Squats

20 Push Press

40 Burpees

20 Pull ups

Run 400 meters

Friday, November 6, 2009

I thought you would never get here!

Well hello Friday! I got one question, How do you like me RIGHT NOW (thats for you Nascar Tyler). Just a warning, there might not be any bread, cheese, mayo or other fatty, high carb sides to go with or on the meat being cooked. I ain't losing people!


Today starting at 5ish, we will be cooking out at the gym. Feel free to hang out, eat, drink and be merry.

Also, the diet challenge is in full swing! I am very proud of all of you who have signed up!

*Gym dues are due the 15th. Non-compliance will result in beheading.*

Warm up: Hang Clean and Jerk

Start with #45 and take as many sets as you need to get to a modestly heavy triple. You should be able to maintain perfect form throughout all sets. Do not let your ego compromise your spinal integrity. JERK, things to focus on: Rack position, maintaining a rigid core, explosion through the hips, getting under fast. Notice I said nothing about pushing the weight with the arms... that is because you do not need to. You are pushing yourself under the weight. Use your body to jump the weight up, then get yo butt under it!

Strength: Front Squat or back squat

3 sets of 5 reps. Same rules apply. Take 90% of your 1rm then take 90% of that number for your work sets. On the last set, do AMRAP. If you do not have a spotter working out with you, please use common sense, be safe and come sign up at my gym because we have great spotters here.

WOD: 4 rounds of

8 power snatch (choose a weight that is hard but doable.)
Row 250m

*if you do not have a rower, do sprints 200m sprints. If you do not have a barbell for the snatch, use a dumbbell and do 4 per arm. Cheers Mates!

Thursday, November 5, 2009

Back in the saddle.

Strength: Shoulder Press
3 sets of 5 reps. Same rules apply from earlier in the week. First, if you missed the bench press on monday, feel free to make it up here. Use 3 sets as a warm up, do not go heavy during the warm ups. Remember to take 90% of your 1rm then take another 90% of that number. example my 1rm is 170: 90% of that is 153, 90% of 153 is 137. So I would use 135 for the first 2 sets of 5. On the last set, I would do as many reps as possible. Hopefully getting 5 or more.

WOD: 3 rounds of:

Run 800m
3 muscle ups
30 sit ups
30 dumbbell or kettle bell swing.

Make sure you weigh in tonight for the Weight Loss Challenge!

Wednesday, November 4, 2009

Off day from strength

Warm up: BB complex
shoulder press 5 reps
hang clean 5 reps
hang squat clean 5 reps
push jerk 5 reps
push up 5 reps

Do three rounds of complex: 45, 65, 95

Skill: Hang Clean 5x5. If you feel sluggish, worn out, burnt, tired, etc... work more on technique. If you are feeling up to the hang clean, feel free to lift relatively heavy. Stick strictly to 5 reps no overages please.

WOD: Cindy

20min AMRAP of
5 pullup
10 push up
15 squats

Today is the day you need to weigh in and take a before and after photo. If you want to participate but do not attend the gym, please send me and an email @

Anyone wanna PR this old named WOD? Over 30 rounds anyone?

Tuesday, November 3, 2009

late post due to a bum wheel.

Sorry again for late post, I busted my ankle at the gym, um, trying to save a baby from a lion that escaped the zoo.

Warm up: For some reason, people had a huge problem with the warm up... it took, tops, 7minutes. 25kbs, 10 pull ups, 1 sprint of 30m, 20 lunges, 20 leg swings, 10 of each: pvc deadlift, overhead squat, thrusters, sprint again, 10 jumping squats then one more sprint. JP, if you are reading this, the next warm up will be worse...way worse, like you may wanna leave your helmet on while you do it. jk.

Strength work: 3x5 dead lift. Take 90% of your 5 rep max, then take 90% of that number. For example my 5 rep max is 315. 90% of that is 283. Now take 90% of 283. Which is 255! Now that the math is done start lifting! my sets looked like this

Warm up Dead lift: 8 reps @135, 5 reps 185, 5 reps 205. WORK SETS: 5 reps 255, 5 reps 260, on the last set of this program do as many reps as possible in the last set. 260 10 reps... Perhaps i need to go up in weight to stay closer to 5reps.

Immediately following the strength portion follow it up with 2 sets of max dips.

WOD 5 rounds of

7 thruster 65#, 75#, 95#
7 deadlift use 50-60% of 1rm from the crossfit total. If that is too heavy, scale it!
10 knee to elbow

If you want to follow the basic outline for the zone diet google CrossFit journal article 21. Also, look up Robb Wolf's 42 ways to skin the zone article, i think its like 4$. Everyone that wants to compete will need to weigh in tomorrow. Some businesses in the hattiesburg area have stepped up and added some prizes. Also, Mary had a great IDEA! If you remember you numbers from the crossfit total, write them down now. we will be testing again an whomever has the best improvement will also win some dope prizes! Yes I said dope. Rules for the TOTAL challenge will be posted soon along with the dates and time lines.

Someone asked me today, "How can you have a diet challenge and a weight loss challenge going on at the same time?" If you put great food in your body should respond with great performance. It is possible to lose BAD weight while increasing overall strength.

Monday, November 2, 2009

Starting Strength Program

Warm up: 10 air squats, 10 pull ups, run a suicide at 60%, 10 ohs pvc, 10 push ups, suicide @ 60%

Str: choose either bench or shoulder press and perform 3 sets of 5 reps. Pick a weight that is 75%-80% of your 1rm. On the last set of 5 reps if you are able to get more than 5 reps... well REP it out to failure.

Skill: 2 sets of max rep of Kipping or dead hang pull up. rest 90sec between efforts.

WOD: 3 rounds
Push Press 15 reps (do not go heavy)
Box Jump 15 reps 24in box or higher. stack weights on your box if you dont have a tall one.
Sprint a suicide 2reps- total distance, one way is about 30m. So a down and back would be 60m.

optional yet mandatory cool down: Core- 25 abmat, 25, ghd sit up, 50, back ext, 25 k2e or toes 2 bar.

Sunday, November 1, 2009

Food Challenge

Ok so here we go, we are having a diet challenge for this month! Here are some rules: You must weigh in at the gym by tuesday November the 3rd. We will be awarding a prize to the person that either A. Loses the most weight according to our scale or B. Has the best before and after photo. We will have a judge panel voting on the photos. This is no joke. The people already signed up are: Kellar, Steve, Paula, Angie, Sam, Josh, Marc, Brandi... others will sign up from our boot camp classes.

The contest will officially begin the 3rd and end on the 26th, Thanksgiving Day. I am providing a list of Foods and will also add meals of the day and recipes of the day. If you do not attend our gym and want to compete feel free to email in before and after photos. Its only 23 days!! Good luck. I am going to be hard to beat! :)

Veggie List:


Bean Sprouts



Jalapeño Peppers


Snow Peas




Beans, green or wax





Spaghetti Squash

Turnip Greens

Artichoke Hearts

Bok Choy






Water Chestnuts





Lettuce, iceberg or romaine


Swiss Chard


Bamboo Shoots

Brussel Sprouts

Collard Greens

Green or Red Peppers




Yellow Squash


1 tablespoon of almond, cashew or natural peanut butter

2 teaspoons of olive oil

1 tablespoon of mustard

½ tablespoon or ½ of a pre-packaged pat of butter

1 tablespoon of light cream cheese

2 tablespoons of guacamole

Meat: Chicken, Turkey, Steak, Fish here are a few examples:
  • Ground sirloin
  • Ground beef with less than 10-percent fat
Cuts from the short loin (called various name in various places):
  • Short Loin
  • Tenderloin Roast
  • T-Bone steak
  • Porterhouse Steak
  • Tenderloin Steak
  • Filet Mignon
  • Fillet Steak
  • Top Loin Steak
  • Strip Steak
  • Kansas City Steak
  • New York Strip Steak
  • Hotel-Style Steak
  • Sirloin Strip Steak
  • Club Steak
  • Country Club Steak
  • Delmonico Steak
  • Shell Steak
Cuts from the Sirloin, which can be called:
  • Tri-Tip
  • Sirloin Steak
  • Top Sirloin
  • Coulotte Steak
  • Cap Steak
  • Round-Bone Steak
  • Beef Loin
  • Flap Steak
  • Flap Meat
Cuts from the Round, which can be called:
  • Bottom Round
  • Top Round
  • Eye (of the) Round
  • Round Tip Roast
  • Rump Roast
  • Round Tip Steak
  • Ball Tip Steak
  • Beef Sirloin Tip Steak
  • Breakfast Steak
  • Knuckle Steak
  • Sandwich Steak
  • Minute Steak
  • Round Steak
Other Acceptable Beef Cuts:
  • Flank Steak
  • London Broil

Pork: Acceptable List

  • Boiled ham
  • Tenderlion
  • Loin
  • Lean, well-trimmed chops
  • Canadian bacon

Saturday, October 31, 2009

Full range of motion

Friday, October 30, 2009

Sorry for the late post.

Warm up: Barbell Complex
Use the snatch Grip throughout and perform 6 reps per exercise:

Dead Lift
High Pull
Muscle Snatch
Behind the neck push press
Over Head Squat
Spider man Push up

3 rounds, 45,65 and 65

Skill: 3 sets of max ring dips

10 power snatch
50 double unders
8 power snatch
40 double unders
6 PS
30 DU
4 PS
20 DU

Good luck and God speed. The gym will be open at 10am-12pm tomorrow and 3-5 Sunday.

Thursday, October 29, 2009

He could kill you

Click here to meet your DOOM. At 1.07 and 4.20 i got really scared... also pay attention to the killer sound track. I wish I could flex like this guy.

Warm up:
5 pull up (kipping), 5 push up
5 pull up dead hang, 5 clapping push up
5 pull up DH, 5 push up, slap chest with both hands.

Strength- 5-5-5 of push press. Advanced: Body weight, Elite: 1.25 x bodyweight

WOD: 5 rounds of
6 bench press
12 pull up

the weight on the BP needs to be hard but doable. The pull ups need to be dead hang. If you have to kip that is fine, but try to rest enough between rounds that you can attempt dead hang pull ups. If you read and follow this page, feel free to post your weight and time to the comments section.

Wednesday, October 28, 2009

Wanna set a row boat PR today?

The Boondock Saints II: All Saints Day
Warm up: Run 1 mile loop and then stretch like a BOSS! (rick ross).

Wod: There will be a choice of 3 wods

1. Row 2000m rest 8min, Row 1000m, rest 4min, Row 500m

2. 4 tire sprints rest 2 min, repeat 8 times.

3. KB Swing @ 53# 5-10-15-20 reps + Knees-to-Elbows 20-5-10-15 reps + Ring Push-up 15-20-5-10 reps + Squats 10-15-20-5 reps, first round looks like: 5x KBS + 20x KTE + 15x RPU + 10x Squat

All saints day is coming to theaters very soon. The first movie didnt do very well in theaters but had a HUGE cult following after it hit store shelves, much like Fight Club. Anyone wanna go see it when it comes out?

Announcement: We will be having a gym party at a zone friendly eatery in the near future... watch out Gatti TOWN! Stay tuned for more details!

Tuesday, October 27, 2009


Warm up: 500m row, 25 air squats, 10 hand stand push up, 30 jumping pull up, 30 double unders.

Skill: Barbell Step UP 105-115

WOD: 45 thrusters @ #95 and 45 pull ups for time

Core work: GHR, Ghd sit up, plank, side plank and abmat.

Monday, October 26, 2009

How do you stack up?

Men's Class Rankings
114 228 395 468 646 836
123246 427 510 695 901
132265 461 546 745 848
148296 516 618 833 1061
165322 560 672 906 1149
181348 604 722 969 1245
198366 637 764 1017 1305
220385 671 807 1071 1373
242402 700 833 1102 1411
275413 718 856 1128 1441
319422 733 874 1150 1466
320+ 430 748 891 1169 1494
Women's Class Rankings
97134 231 270 370 480
105143 251 291 400 507
114155 269 314 426 537
123164 284 333 452 566
132173 302 351 473 594
148190 332 389 520 648
165206 357 417 560 709
181220 383 451 598 737
198237 412 474 630 788
199+ 250 434 506 662 826

Coach Rip and someone else came up with this table... not me. Take a look and see how you stack up. The WOD today was the Crossfit Total. Highest Male was Tyler at 1045 and Female K-Fed at 435. A ton of PR's were set today. Even better than that, technique and form were both amazing!! Metcon afterward: 5 pull up, 5 push up, 5 rounds.

Sunday, October 25, 2009

Sunday Sunday Sunday

Warm up: row, run, stretch, talk, sit around, stretch, whatever...

Wod: 10-1 push jerk. 1-10 pull up

Pretty straight forward wod. Pick your weight wisely on the push jerk don't be afraid to adjust it during the workout. Technique is HUGE in the jerk so work more on it than trying to focus on intensity during the Wod. Hope all you guys had a great weekend, look forward to seeing all you guys this week.

Saturday, October 24, 2009

Rack Position


Some of our guys are having problems getting in to the rack position. Sage Burgener demonstrates a stretch you can do to limber up. I suggest you guys doing this as well as hspu and double unders everyday for a warm up. Cheers mates!

Friday, October 23, 2009

Pic of the day

Space Monkey

click here

Run 400m, then barbell complex do 6 reps of each:

Dead lift, bent over row, hang power clean, front squat, push press, 15 kbs

do the complex three times, moving up in weight in this format: 65, 75, 95.

Str: Back Squat 3x5

WOD: Home Coming

So I know that most of you will be celebrating this weekend... and by celebrating you all know what i mean: beer, food, mixed drinks, food, beer, etc... So this WOD is getting you ready for that.

run 400
10 kettle bell swings
10 double unders
10 pull ups
row 500
20 kettle bell swings
20 double unders
20 knee 2 elbow
run 400
30 kettle bell swings
30 double unders
30 box jumps

Thursday, October 22, 2009


Warm up: run 400, row 500, 20 squats, 20 back ext.

wod: JT


hand stand push up
ring dips
push ups.

Do 21 reps of each, then 15 reps of each then 9 reps of each.

This wod is absolutely brutal. Everyone was surprised at how hard push ups became after 42 other tricep dominant arm movements.

Strong man Wod

Ok, so the reason why I didn't post yesterday was due to... well... I was messing around with all the new stuff we got yesterday. Here is the Wod and warm up:

Warm up: 3rounds of 10 reps of ring dip, pull up, back ext then run 400m

WOD: 20 sledge hammer swings, 4 Keg tosses, 2 tire drags, 4 rounds.

if you dont have a sledge hammer, do ball slams or some type of throw down motion???

If you dont have a keg to toss, well, get one or do over the head med ball throws. Keg throws or ball throws are a good way to develop explosiveness for the snatch.

If you don't have a tire to drag, it super easy to rig one up.... and its super cheap. Google: mtnathlete tire rig and watch the video. Do 4 hard sprints if you have no tire to drag (distance 30m).

Tuesday, October 20, 2009

is it monday or tuesday?

Warm up: use three to four warm up sets before hitting this set,

12-9-6 of snatch grip or conventional dead lift. add weight each set and work up as heavy as you want.

Skill- complete 50, 40, 30, 20, 10 of double unders resting no more than 90 seconds between the larger sets

WOD: Modified CF Games

25 wall ball
25 hang squat snatch (use 45,55,or 65) the games weight was 75 but that is way to heavy at our stage in the game.

If you do not have a wall ball just do thrusters in place of wall ball.

Monday, October 19, 2009

Beginning Scrong Cycle

Warm up: take as many warm up sets as needed to achieve a new 5 rep max on push jerk or bench press.

Skill: 2 max sets of consecutive muscle ups (if you don't have muscle ups yet, perform 3 rounds of 10 pull ups and 10 ring dips.)

8 hanging squat clean
15 k2e
10 pull up
20 kbs
30 kb high pull
2o jump squats
10 pull up
15 k2e
8 hang squat clean

Sunday, October 18, 2009

Saturday and Sunday

Saturday: 15 push press @115, 30 box jumps, 15 pull up Amrap 15min

Sunday: You have to show up to find out!!!

Some of you have heard of this video... well here it is. It is sort of long, but you have to watch the whole thing, totally worth it.

here is a link to some awesome runners... google more about them to be inspired:

Friday, October 16, 2009


Warm up: front squat 3x5, shoulder press 9,6,3

Wod: A. Row a 1000m TT or B. Run temple loop, row 2k, run 400m, row 500m.

Who is pumped about this weather? Next week we will be moving to our strength format mentioned in an earlier post. However, I will be providing and alternative endurance WOD everyday. I encourage everyone to buckle down from today till the 16th of november. Let's see what 1 month of dedication can do!

Now, time for coffee talk with Uncle Steve. What are goals? Why should you have a goal?

A goal, to me, is setting an achievable or measurable short term or long term objective, ie I can't do 5 left legged pistols so in 3 weeks time I want to be able to accomplish that goal. Another personal example: A few years back I looked in the mirror one day and did not like what I saw at all. I was a shell of the athlete (well i considered myself and athlete) that I was when I was a senior in high school. Honestly, I was fat and couldn't run up my apartment stairs without getting out of breath. I needed to do something. I needed to take responsibility for my own life and stop blaming external situations for my lack of will power. It was me that got me here and by God it was me that was going to get me out... So, I bought a ticket to the "300" and walked out of the theater that night thinking, "How in the hell did those guys look like that." According to Mark Twight, trainer of the actors and crew, it was not CGI, but hard work and hourly/daily discipline. After, reading the gym jones website for days and watching Fight Club over 15 times in 10 days I was ready to stop making excuses. I voyaged out on Project Mayhem and the rest is history.

I say all this because none of it would be possible if i did not set a goal or becoming a better person. It started as pure vanity by wanting to change the way i looked in the mirror. However, I have experienced many many other positive changes on the way to looking like a spartan (seriously LOL). Sure, i met some demons on the way and I'm not going to kid you it was hard, but learning self discipline and the putting it into practice was awesome! I love people that constantly talk the talk, but never ever have chips to cash in. Be the person that has chips to cash in... don't be a wash up or burn out. Set a goal and achieve it. No matter how small or how ginormous it maybe please have a goal on the horizon. Without a goal of some sort you will have no direction... Being lost, frankly, sucks. Lastly, get out of your own way. Quit letting excuses get in the way of you achieving the things you want in life. I got news for you, you only have this one life. Why not get the most out of it? Break the chains of mediocrity and decide that today is the last day. Say "NO" more often. Stand up for yourself. I am challenging you... backed into a corner, worn down, beat up, stretched thin... will you fight or just lay down. Burn the oars, nuke the boat and strand yourself on the island. Only your best effort matters.

Thursday, October 15, 2009

Another named one?

warm up: 5 pull up, 10 squat, 10 ring dip

skill: max set up ring dips, max set of push up

WOD: Nancy

5 rounds

run 400m
15 OHS @ 95

Very proud of everyone of you guys and gals. Everyone is making improvement and progressing with technique and intensity... very very proud of everyone.

Tony Day beat the crap out of Michael F, Jeremiah and others because... HE CAME TODAY!

Wednesday, October 14, 2009


Warm up: run 400, row 500, 10 ghd situp and back ext.

WOD: "300"

25 pull ups
50 deadlift
50 push up
50 box jump 24in
50 floor wipers
50 kb clean and jerk
25 pull ups

One of the workouts done by the cast and stunt crew of the movie "300". Twight said one of his stunt men did the wod in 18:11. So that is the time we beat...

Happy Birthday to JP. You have been improving like a BOSS. Rick Ross did not have a good day today... and the boot camp girls killed Helen. All in all, it was a great day!

Tuesday, October 13, 2009


warm up: 3 rounds of 5 pull up, 5 ring dip, 5 push up and 6 ring dip.

WOD: Regional qualifier WOD.

row 1000m
30 burpees
15 shoulder to overhead 165.

Its a hard sprint but easy enough to go sub 5min. Scale weight accordingly.
Good Job guys and gals.

Monday, October 12, 2009

Ok, whats a pood again?

warm up: row 500m, then three rounds of cindy

Str. 3x5 of either bench or shoulder press

WOD: 15 kbs, 15 kb clean and jerk on both arms, 15 kbs, 15 kb snatch on both arms, 15 kbs, 30 ab mat situp, 8 kb thruster on each arm, 40 swings.

Guys use 1.5 pood and girls 1 pood.

From Wikipedia, the free encyclopedia

Pood (Russian: пуд, pud), is a unit of mass equal to 40 funt (фунт, Russian pound). It is approximately 16.38 kilograms (36.11 pounds).[1] It was used in Russia, Belarus and Ukraine. Pood was first mentioned in a number of documents of the 12th century.

Together with other units of weight of the Imperial Russian weight measurement system, pood was abolished in the USSR in 1924.

Its usage is preserved in modern Russian in certain specific cases, e.g., in reference to sports weights, such as traditional Russian kettlebells, cast in multiples and fractions of 16 kg (which is pood rounded to metric units). For example, a 24 kg kettlebell is commonly referred to as "one-and-half pood kettlebell" (polutorapudovaya girya). It is also sometimes used when reporting the amounts of bulk agricultural production, such as grains or potatoes.

An old Russian proverb reads, "You never know a man until you have eaten a pood of salt with him."

Thank you wiki!

Sunday, October 11, 2009

The Sabbath

This dude is sick... tell me this isn't some type of fitness.

Coming to a Versus Gym near you...

A named AMRAP...

A kettle bell WOD

A WOD used to train movie characters...

A heavy met-con...

A 10k?

Cheers Mates!

Saturday, October 10, 2009



Kellar and I went to the Eagleman Triathlon this morning to hand out some flyers and see some of you guys compete. Michael and Wesley both performed better than they did last year. Congrats guys!

Remember the gym will be open from 3-5 on sunday. Its an open gym format, which mean you can work on things you need to work on or try out a WOD you have never done! Again, good job guys, if you have some pictures I can post just send them my way.

Thursday, October 8, 2009

Fran Hang over.

Warm up- run 400m stretch.


50-40-30-20-10 of double unders and abmat situps.

We have had a great week this week. PRs set during fran and annie. Keep up the good work guys and gals.

Wednesday, October 7, 2009

Fran 2.0

So... we just did fran. Here is some motivation for next time. Click HERE

Sick. Move past all the talking... Miko Salo is the 2009 crossfit games champ. Sick. Cyborg.

** FRAN**

Warm up: PVC Thruster, jumping pull ups, hip flexor stretch, 5 verticals, 2 rounds.

WOD: Fran
21-15-9 Thrusters and Pull ups

Google Jim wendler 5/3/1 and tell me what you think. It is a basic strength training program that we could add for the winter... any takers?

Chuck set a new PR with 3:53. He only weighs 160. Here are his power out put numbers

Work Performed

48579.62 joules
4953.66 kg-m
35832.33 ft-lbs

Power Output
208.5 watts
0.28 horsepower
153.78 ft-lbs/sec

Kellar also set a PR with 9:29 as RX.

Tuesday, October 6, 2009

One Tough Wod

Warm up: your choice

Wod: run 400m, 21 burpee, 15 push press @75-95, row 500m (3 rounds).


Pass the word along, (and I will also be sending out an email.) we will be drafting for october dues on the 15th.

So no secret, Fran is tomorrow. Who is going sub 3? Someone set a PR and stop talking about it...

The best pace is a suicide pace and today is a good day to die... "Pre"

Monday, October 5, 2009

Warm up: 3 rounds of cindy

Strength: 3x5 shoulder press

WOD: 3 power clean (heavy) 8 hspu, 25 air squats

Something of note: I read THIS on FFT.

I think he should have put the end of his article as the beginning. I have no back ground on this guy nor do I want to spend AN hour trying to find out more about him. However, his point is noted and in my opinion DEAD ON. The CrossFit model is perhaps the best GPP model of fitness out there. It claims to be nothing more than that... that being said, you might have to venture outside of CrossFit main page for information. Don't get me wrong, I LOVE CROSSFIT, however, there are some awesome athletes out there that have never used CrossFit at all. I want to learn from them as well, to make our pallet that much more colorful. Any comments?

Sunday, October 4, 2009

Spartan Sunday

I like his metal umbrella. AHOO!

IWT: Bench 3x8 then jump rope 2min, do this 3 rounds then rest 2min.

Hang Power Clean 3x12, then ride bike 2 min, do this 3 rounds then rest.

Push Press 3x8, then row 2 min, do this 3 rounds.

Saturday, October 3, 2009


Warm up- 50 back ext, 50 walking lunges, 50 push up. Stretch.

WOD: 5x3 shoulder press.

Metcon: 10 ring dip, row 100 10 rounds.

Friday, October 2, 2009

Pic of the day

Thanks for the cool shot JP.

WOD: 50 air squat, run 400m, 50 push up, run 400m, 50 air squat, run 400m, 50 burpee

Damn those burpees. Have a great weekend everyone. Gym will be open saturday and sunday. Sunday opening will be at 3pm. Text or call me for a saturday appointment.

Thursday, October 1, 2009


What is exercise? Have you guys seen the "lets go walking Mississippi" commercials? Is that all we need to do to maintain a healthy functional lifestyle? Government web sites state: 30min of cardiovascular 4 times a week. Also stated on the page is: SOME EXERCISE IS BETTER THAN NONE... wow, now I wonder who discovered that?

Our ancestors used to live a hard life style. They had to hunt for their food and grow their own vegetables. Currently, we as Americans think it is our right to have McDonalds, Pizza Hut and the like... I call BS on that. We think exercise is a 20min walk on the tred mill, 3x10 on a cable something or other and then we polish it off with this thought, "I worked hard today, I'm going to a drive thru... because I deserve it." ?! All I can say to that train of thought is this: Good luck with that. If you work out hard like we do, reward yourself with results... not mediocrity. Break the chain or habit. Do something for yourself for once.

Warm up: 5 pull up, 10 push up, 15 squats, 20 kbs, run 400m

Skill: 15, 10, 5 of push up and HSPU. Put a plate on your back for added FUN!

WOD: 3-3-3-3-3 Hang Power Snatch or Split snatch.

Wednesday, September 30, 2009

Hump Day

Their form is a little questionable, but the effort and the "War Face" is impressive.

Warm up: row 500m @ a 2:00min pace, 20 Hand High Mountain climbers, 20 Double ups.

Skill: 1 max set ring dips, 1 max set dead hang pull ups. 2 rounds no rest.

WOD: "1 Speal" Fleming and I named this one a long time ago... because the weight of the thruster is Chris Spealers Body weight.

10 Thruster @135
50 double under
8 thruster
40 double under
6 thruster
30 double under
4 thruster
20 double under
2 thruster
10 double under

Click HERE for the video

Tuesday, September 29, 2009

New Racks

The racks from Legend are in!!

Warm up: 10 ohs, 10 lunges, 10 jumping squats

Skill Work: 8x3 vertical jump, 2x8 barbell step up @ 95, 3x10 walking lunge (5 forward, 5 backward)

WOD: AMRAP 12 min of 8 BW dead lift, 10 K2E and run 1 suicide (about 50-60 meters).

Early Morning Post for Monday

Sorry Ladies and Gents, I didn't get home until 8:30 and went to bed at 9:30 so needless to say I didnt post last night!

Warm up: Shoulder dislocates, TARDS, and jumping jacks, 25 of each (thanks randy).

Str- 3x5 bench press

then max set dead hang chin ups, followed by max set kipping pull ups

WOD: 1 squat clean thruster and 1 burpee box jump. Throughout the whole WOD the squat clean thruster stays at one rep. However, the BBJ goes up by one rep every min. So, 1 thruster, 1BBJ, first min, 1 thruster, 2 BBJ second min...

Sunday, September 27, 2009

I AM SMOKED! I don't think my legs have ever hurt this bad! Well, thinking back, my legs were this sore when Fleming and I came back from our Level 1 cert. We completed: bottom 2 bottom squats and Fran in the same day, then followed that up with Helen and 80 medball cleans the next day. OUCH!

Kellar, Paula and I went to Flowood MS this weekend and participated in Fight Gone Bad IV, hosted by CrossFit 27:17 (Michael McElroy and Tyler Smith). The event was awesome! To have 25+ people all crossfitting in the same spot was amazing. I can not imagine what the CF games are like. Both of the girls represented by completing their first ever as Rx FGB! GO GIRLS! Tyler and Michael, we have got to get together and have these type of events more often. Thanks for hosting!

Sorry for no post yesterday, but as stated above the WOD was:

Fight Gone Bad

3 rounds of: Wall ball, SDLHP, Box Jump, Push Press and Row.

1 min at each station. Each rep counts as a point (with the rower use calories as reps).

The gym will be open at 3 today. Hope you guys had a great weekend!! This week is going to be awesome. Got a few named wod's coming up! 3...2...1...GO!

ps. The 2 most popular question we get are: How do I get ripped up? and What in the hell am I supposed to eat? Sooo, Kellar and I will be adding a diet link to this page. We will write recipes and other helpful EASY eating tips for people looking for help in the diet category. Any who, PEACE!

Friday, September 25, 2009


warm up: run 400m, 5 ohs, 5 ring dip, 5 dead hang pull up (3 rounds)


WOD- 10-1 Ring Dip and Dead Lift. Do not go Huge on the dead lift. 135# tops.

Strength: 5x3 back squat.

Thursday, September 24, 2009


I don't know about you guys... but i am feeling BEAT UP!

Tullos, you can't get called out one day and then not show up the next... SKIRT!

Skill: push ups (they had a little something added to them.)

WOD: 3 rounds of

15 push press
30 box jump
15 sdlhp

Robert: 5:57 gross.

Wednesday, September 23, 2009

Oh Roberto!!

Killing Dead People?

Long Day yesterday...

Warm up: Berg w/u, snatch balance with #45, OHS with #45.

Str: snatch grip dead lift 3, muscle snatch 3, hang power snatch 3, snatch balance 3. Go heavy.

Skill: Max Set HSPU x 2

WOD: Helen

Run 400m
21 kbs
12 pull up

When the wod is over feel free to cry, yell at someone, swear aloud or demean someone. Shut it?! Is it possible to Kill a Dead Person?



Tuesday, September 22, 2009

Line em up

Warm up: pistols 3x10, Barbell step up 2x8, burpee broad jump 8x3. EXPLOSION!

WOD: 1.5 mile Temple Loop, 5 heavy push jerk, 20 mountain climbers.

Skill: Max set of K2E

You know what I love? I love seeing like minded people busting their asses everyday. You guys really don't understand how much you add to the gym and its atmosphere. The yelling, cheering, clapping, loud music and the sound of falling weights AMPS ME UP. When I lace up my shoes, and look at the WOD... I still get butterflies. After I hear 3-2-1- GO! Its on. In between my gasp for air I can hear you guys pushing my group faster and faster. No matter what the WOD is, I don't want to let myself down or you guys. I try to give it my best. Steve Prefontaine once said, "To give less than your best is to sacrifice the gift." Don't waste your ability to do this stuff.

Guys and Girls keep bringing the intensity each and everyday. Set your goals high... tell people about them... accomplish them. We are all here for you.

Monday, September 21, 2009

Pic of the day

.The Natural.

There was a long and intense warm up today. Call me and i will tell you about it.

WOD: 5 power clean, 20 wall ball 4 rounds.

No cool down today. HEY, if you are interested in FGB4 you need to let me know ASAP.

Sunday, September 20, 2009


We opened the doors today at 2pm for some. Here is a list of the WODs that were done:

Modified Nate
30 cal ride, 225 dead lift and 5 verticals 5min amrap. rest 3min repeat.
2man team: 1man rides while other runs 800 (do this three rounds), 20 muscle ups, 100 box jump, 100 ball slams, 100 ghd sit up then ride/row 50 cal three rounds. 1hr 4min time on that beauty.

Ok, this goes out to anyone interested: Fight Gone Bad 4 is the weekend. I am going to Crossfit 2717 this coming saturday to judge and compete in the event. I want any and all people interested in attending to let me know by wednesday of this week. We can car pool charter a bus or plane I don't care, but i think it would be fun for all of us to go up there and support CF2717 and this awesome charity. Call me or comment if you have any questions.

Saturday, September 19, 2009

This hurts my...

Laura Beth knocking out 100 burpees for time.

Congrats to everyone for killing this wod. IT SUCKS. Chuck had TOD with 5:58??? Correct me if i am wrong sir. Hester... where you at?

Thursday, September 17, 2009

From 2003

Warm up: Shoulder Mobility

Strength: Shoulder Press 12-9-6 (Go up in weight each round)

Wod: HQ 2.0

Row 500 meters.
Sumo Deadlift High-pull 15 reps.
30 air squats
Run the Hill
OHS15 reps.
30 push up
Row 500 meters.
Thruster 15
30 box jump
Run the hill

Buckle up!

Wed Hump Day...

Warm up: BB complex

Volume: Ring dips and K2E

Wod: Run the Hill.

After each run rest 90 and repeat. Total time minus the rest is your score. Finally someone beat chuck... Hester ran- 1:19,1:20,1:30, 1:18= 5:27? Fast white boy. Than rain and updraft, that caused friction actually causing the hideous lightening(thanks JP), kept most people inside.

Did you know that I got struck by lightening 7 times? One time i was just riding in my car!

Tuesday, September 15, 2009

ADA tuesday

Warm up: Row 1000m @ 2:00 pace.


10-8-6-4-2 of Power snatch and 2 for 1 wall ball.

Get ready for things to get nasty.

Monday, September 14, 2009


New piece of equipment that i have been using to get ready for the Crossfit Games. The chick in the picture is a beast because shown here is her last round of 199 consecutive rounds of tabata twist... INSANE.

Warm up: hip mobility aka twister.

Wod: 3rep max Back squat, then Amrap HSPU rest 3min Amrap HSPU.


4 thrusters (heavy) 10 burpees ( get air on the vertical) 3 rounds.

If you follow, we have been targeting a specific energy system here lately. Ask AFT and OPT about their programing or read about it in the crossfit journal... strength is a MUST, no matter how you express your version of programing. Main page tackles the strength issue all the time with their expressions of 1-1-1-1 or 3-3-3-3.

Question: Do you think that some athletes have out grown main page? Are there some out there that need and perhaps deserve more to fully stimulate the CNS and to succeed at Crossfit as a sport? Or should Crossfit remain a General Physical Preparedness program? Watered Down or Amped up...

Sunday, September 13, 2009

Sunday Sunday Sunday

Wanna try something new today? Are you bound by your own chains of indecisiveness? Get off the couch come to the gym and donate 20min of time to yourself. You will thank yourself later.

Let off some steam, clear your head and get ready for your week.


Friday, September 11, 2009


warm: suicide prisoner squat combo

strength: 12-9-6 deadlift (Tony day you're a beast)

wod: 75 push ups for time rest 2min then 75 box jumps for

TOD: 1:26 and 1:18 by chuck. We hate you.

I am sure that all of you are aware of todays date. Please remember 9-11. Never forget what happened that day and please pray for all our soldiers abroad and at home. Also, you have a chance to donate to the wounded warriors fund on September the 26th. Go to crossfit 27:17 for details. Listen to a Toby Keith song, buy some PBR and go buy a copy of Lone Survivor. Thanks murph!

Thursday, September 10, 2009

Fwd: 2000m TT

 2000m TT

Warm up with OHS, Snatch balance and more PVC drills.

Then 5-5-5-5 jerk

Wod: 2000m row.

Robert with TOD: 7:00.

Awesome effort!  That's a 1:45 avg pace.

Wednesday, September 9, 2009


HPC= high powered cocktail.

Warm up: 20,10,10 of squat, jump squat and split jump, 500m row at 2:00 pace or faster.
3x15 of high bar oly squat

WOD: 4 rounds of
15 high pull
15 pushups


3 x10 of: cable crossover, preacher curls, tricep kick backs and hack squat.

Everyone did very well today! Colin, congrats on having a no yack day. JP, you are starting to realize your potential my friend. MMT, more weight please. Beer Bike, nice work with the 165. Marc, nice to see you back in action and same to you Mrs Ginn.

TOD on HPC: Caliente with 3:25
TOD on 3x10: Ronnie C

When i grow up...

Ok, so i know the picture isn't necessary but hey, i thought it was funny. Now onto the topic... DIET.

I am guilty as any of you when it comes to splurging, cheating, or whatever you wanna call it. However, when I was eating clean and taking care of myself, i could tell a huge difference in appearance, performance and over all well being. Recently, I have been reading a lot of info @ He really knows his stuff concerning anything associated with diet. He is a huge proponent of the Paleo Diet. I will add some more links and info to the site concerning diet. If you are in a rut, aren't setting new PR's maybe its time to analyze your diet and experiment! Or you could grow up to be speedo guy... He has a PR in being Creepy.