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.