Sunday, February 28, 2010


Sorry for not posting the WOD on friday but I think most of everyone knew what was coming down the pipe.

TOTAL:  Back Squat, Shoulder Press, Dead Lift.  Find 1rm on all lifts.

Everyone's total increased BIG TIME.

I forgot to bring my camera but Tony added 20lbs to his shoulder press, Josh added 35lbs to his dead lift, MMT, added weight to all 3 lifts but most to his squat, Frierson added weight to all 3 lifts after losing ground before he came to the gym, tyler is on the road to squat 500, Hester Shoulder pressed 175 @ a body weight of 155!  Mama shoulder pressed 75lbs!  That is all I can remember off the top of my head and i promise i will bring my camera next time.  CHEEERS!

Thursday, February 25, 2010


Warm up: Row or run for 10min then work on muscle ups, hspu, hand stands, or any skills that you would like to work on for 10min.  Fleming and I got on a hand stand kick for a long time.  We practiced it every day almost for a few weeks.  I recall going for 30min one time... and guess what? Now i can walk on my hands.  So use this time to practice a skill.

STR:  If you missed the strength portion recently its because we haven't had one.  We are resting up for the Total next week or maybe this friday.  However if you wish to do something strength oriented... 3x5 power snatch (speed focus, not weight).


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

Wednesday, February 24, 2010

multi wods to choose from.

Warm up: run 1 mile

WODS: Bear

1 power clean
1 front squat
1 push press
1 back squat
1 push press

go through this sequence 7 times.  7 times equals 1 round.  Add weight each new round and complete 7 if able.  Do not set the weight down once you start the sequence.

GRIZ- tire pull down and back, 4 tire flip with jump in and out, 10 hammer swings, 5 Keg tosses, 1 farmers carry.  3 rounds

Bike and Sumo.  50-40-30-20-10 calories on bike with 25 sdlhp in between each calorie set.

Tuesday, February 23, 2010


Warm up: row or run 500 meters, 20 squats, 20 lunges, 25 situps, 25 back ext


7min Amrap: 14 kbs, 14 box jumps

Rest 4min

7min Amrap: 7 ring dips, 7 ring dips

Monday, February 22, 2010

The Beginning of the Week

Warm up: Hip and Shoulder mobility circuit

STR: Bench Press of Shoulder Press 3x5

AMRAP in 20 minutes of:
9 Pull Ups
12 Pistols
Shuttle Run (60m)

The Long awaited TOTAL is about to make a come back... lace up the boot straps!

Saturday, February 20, 2010


What a day at the gym!  A YAHOO DAY!  Paula, Kellar and I went to the Oak Grove track and ran sprints for 45min or so.

We did a wod in the same fashion as fight gone bad.  Wall ball, jump rope, rowing, jumping pull up!

Also, Jared and Robert got their first muscle ups today.... What a freaking day!  Here is some JAY ROD footage:


I have been meaning to post something about this topic for a long time.  The majority of the girls in the world think when you lift weights, whether they be heavy or light or whatever, you get HUGE, RIPPED, HULK-ISH.  Quite the contrary.  

Do women have the ability to be the size of a building?  Yes.  We see it on the biggest loser every Tuesday night.  Can women look like the Hulk?  Yes.  With the help of steroids and other supplementation women do have the ability to get HUGE.  However it will take quite a while to get MASSIVE!

I wanted to post this picture of two girls that currently attend our gym.  On the "Left" is my girlfriend Kellar.  She did a mixture or CrossFit, Bodybuilding, LSD(long slow distance) and STRICT dieting to achieve those results!  Might I add it took her two years to get so... HUGE?  When she did lift weights, she lifted heavy to add muscle... and let me tell you, she looks like the hulk in this picture, tipping the scales at a massive 118-119lbs.  She also over head squated 115# x 2 at her nasty gargantuan weight of 118 (you look awesome baby!)

The lady on the right hand side of the picture is Brandi Ginn.  She followed a similar regimen of BB, CF and LSD.  She also lifted heavy weight to add muscle to her frame and she dieted just as hard as Kellar.  In my opinion she looks so "bulky" and "huge" she definitely should not have lifted a weight right?  I recall her dead lifting somewhere in the neighborhood of 165lbs while training for this show. 

The point of this post is to assure you that weightlifting for females is beneficial.  If you don't believe me do some research. Here are "some" of the benefits:
  • Less Fat. More muscles, decreased body fat at the same bodyweight.
  • Balanced Physique. Many women are skinny in the upperbody & bulky in their legs. Strength training will balance your physique.
  • Increased Bone Density. Lifting weights prevents osteoporosis.
  • Blood Circulation. Helps combat cellulites on thighs & glutes.
  • More strength. Pregnancy, holding baby, householdery,… gets easier.
  • Fun. Women really like sports from my experience, especially when they have fun while getting results.
  • Physical Activity. Whether it is strength training or something else: you need physical activity to stay “sane”.

Friday, February 19, 2010

Thursday's Wod

This is a picture of what I ate this morning.  The only things missing from the photo are: bottle of water and 4 fish oil pills from nordic natural.  2 egg whites, 1 whole egg, some salsa, grapes, melon and some almonds.  Do I count how many almonds or grapes or melon or whatever???  NO.  I just try to eat clean.

Eggs: Protein and Fat
Fruit: Carb
Almonds: Fat

HERE ARE 10 Simple Rules to Follow for FAST WEIGHT LOSS: From So Cal S&C

1) Reduce your carbohydrate consumption.
  • Avoid refined carbohydrates and eat only good quality low glycemic carbohydrates, such as fruits and vegetables.
  • Eat very few grains especially corn and wheat, and avoid eating carbohydrates close to bedtime.
  • Leave at least 3 hours between a carbohydrate containing meal and sleep.
2) Do not eat large amounts of carbohydrates (especially refined carbohydrates) with fats.
  • When combining macronutrients, you can eat carbohydrates and protein together, or fat and protein together.
  • However avoid eating carbohydrates and fats in large amounts in the same meal if possible.
  • Carbohydrates tend to increase fat storage, especially when eaten with fats.
  • Be sure to include some form of fiber such as psyllium or bran to ensure good bowel function and elimination.
3) One of the most important fat burning tips is to eat enough fat!
  1. The body will try to hold onto it’s fat if your intake of fat is very low.
  2. This is a survival mechanism from our primitive past. Eat healthy fats in the form of EFA's (fish oil), olive oil, avocado oil, coconut oil, nuts, CLA (conjugated linoleic acid), almond butter, and even some organic butter.
  3. If you do consume animal fats, do so in the form of very lean meats like buffalo, or free range organic beef.
  4. Chicken and turkey breasts are good choices as well. Proteins can be considered fat food, because they cause your body to expend up to 30% of the caloric value of the food, in order to digest it.
4) Eat in accordance with your blood type and metabolic type.
  • Your blood type indicates what foods react adversely with your immune system, and so should largely be avoided.
  • Your metabolic type indicates what ratio of fats, carbohydrates, and proteins is best for your individual needs.
5) Do some form of fat burning exercises each day.
  • Perform weight-training exercise to build lean muscle that burns fat.
  • When doing cardiovascular exercise, perform interval training, in which bursts of high intensity exercise are combined with short rest periods.
  • These strategies focus on brief intense exercise, which has been shown to elevate metabolism and result in more favorable hormonal effects than long duration cardio exercise.
6) This is a fat burning tip that’s a “no brainer.”
  • Avoid excess alcohol consumption.
  • Alcohol is a carbohydrate and too much of it lowers testosterone levels, which has negative consequences for burning body fat.
  • It also dehydrates your system, which will make it harder for body to properly regulate important functions that are critical to fat burning.
  • A glass of wine with your meal on occasion is ok, a six pack a night is obviously not.
7) Drink plenty of clean pure water.
  • Water consumption has been shown to increase metabolic rate, and help cellular toxins out of your system.
  • Water is also essential for the hormonal signaling processes that your endocrine system uses to regulate critical fat burning hormones like testosterone, and growth hormone.
8) Avoid the use of stimulants or appetite suppressors for fat loss.
  • Stimulants can create imbalances in your neural chemistry and stress your adrenal glands.
  • You might get a short-term effect but in the long term they can cause problems and even jeopardize your health in certain circumstances.
  • Stick with sound nutritional practices.
9) Do use fat burning supplements such as green tea, acetyl-l-carnitine, cayenne, and hydroxy citric acid which blocks conversion of carbohydrates to glucose.
  • Any list of fat burning tips should include these nutritional supplements, as they can be very effective in helping you turn on your fat burning metabolism
10) Eat small frequent meals of fat burning food, throughout the day, spaced about 3 hours apart.
  • This allows for full digestion, helps to keep blood sugar levels stable, and optimizes metabolism.
  • Some people set one day a week aside to indulge in some sweets or other favorite food that they would normally avoid.
  • This may or may not work for you, so you have to experiment.
  • This is best done on a weekend day like Saturday or Sunday, when you are most likely to be socializing.
  • Even on this one day, do not get carried away, and when the week starts again, you should be back to your regular regimen.
Remember that when you reach your goal weight or bodyfat percentage, you must maintain a sensible eating program so as not to rebound and lose all that you have achieved. Try to eliminate food cravings so that you will be able to stick to a sensible plan and not feel deprived. Cravings are a sign of biochemical imbalances in your body. Get them checked out so they don’t sabotage your body composition goals and health.

Give these fat burning tips a try and watch the new leaner you emerge!


 10 pull up
Sprint 30m
sprint 30m
15 air squat

Wednesday, February 17, 2010


Just a little video for the ladies...


Curling is such a great Olympic sport... I wonder how fit you must be to win a Gold?

So lent is upon us!  I know a lot of you have decided to give up certain types of foods or promised to come to the gym 3 times a week.  I am very proud of all of you for making a sacrifice!  Good luck and if you need any help with accountability let us know!

Warm up: Run 400m, 10 air squats, 10 lunges, hip mobility (groiner, mtn climber, hydrant) 10 box jumps, shoulder mobility (20 pvc pass thru, 5 kipping pull up, 5 ring dip) 10 push up, 25 sit, 25 back ext.

WOD: 10min time limit

Row 2000m, then AMRAP 10 double unders, 5 chest 2 bar pull up.
rest 3min

then 3 rounds AMRAP K2E 

The K2E must be perfect or they don't count  Knee must touch elbow and also, kipping is not allowed.  When you drop from the bar rest one minute and begin again.  Score your reps.

Monday, February 15, 2010

monday monday monday!

warm up: row, run, burpees, jump rope, 10 squats, 20 lunges, 10 sit up, 10 back ext... spend 10min warming up period!

WOD: 21-15-9 rep rounds

Front Squat
Push Jerk
Push Up

Friday, February 12, 2010


We had a great turn out today!

Warm up: Row 500m, high knee skips, run a down and back, 20 squats, 20 lunges, high kicks, 25 jumping jacks, run down and back, 25 sit up, 25 back ext.

WOD: 60ft farmers carry with 100lbs, 10 kettle bell clean with 2 55#, 15 pull up, 250m row, 3 rounds.

I will post the video later on... THANKS FOR COMING OUT it was a great snow day!

Wednesday, February 10, 2010


Warm up: 10 squats, 10 lunges, run down and back, 10 push up, 20 jumping jacks, high knee skips, 10 burpees, down and back shuffle, 10 jumping squats, 10 hand stand push ups.

STR: Dead lift 3x6.  use the sumo stance.

WOD: DRESS WARM!!!  WE ARE RUNNING!  We are running 4 800m repeats.  you get to rest as much as needed between efforts.  Time each one and if you don't finish within 5 seconds of your fastest time you owe me burpees.

DRESS WARM cuz Nick Ortego said so!

Tuesday, February 9, 2010

Happy Hump Day!

Are people really still hung over from sunday? WHO DAT!

Body squats x 10
Jumping jacks x 15
PVC pass thru x 15
Front skips — 20 yards down & back
Push ups x 15
Side shuffle down & back
Stationary leg swings (front & back) x 10 each leg
Stationary leg swings (side to side) x 10 ea. leg
60% Build-up sprint down and back
Lunge walk x 10 ea leg steps down and back
sprint x 20 yds. down and back
Squat jumps x 10
Build-up sprint

3x5 reps Power Clean. Rest 90 seconds between sets

WOD: 100 Wall ball, then row 1000m

M: 20
F: 12

**NEWS and Announcements**

I will be making a protein/supplement order hopefully this week or maybe monday of next week. If you are interested please get in touch with me and let me know if you would like and supplements... bars, protein, recovery drinks etc...

If you came to the gym tonight you noticed that it was a little crowded in there. We have over 60 members now!!! We will slowly but surely be moving to fixed class times. Class times will be the only way we will be able to function or thrive as a gym. We aren't a globo gym where people can come and go as they please. It would be easy if we had treadmills and machines that we could place new clients on but we dont have any of that stuff nor would we want it.

So with that said, it would be a HUGE HELP if our younger college crowd could come as close to 3pm as possible.

I will be offering class times on the hour every hour from 3-6.  If you have any questions don't hesitate to ask.  Switching to class times will only benefit your success!  You will receive more attention, more motivation, reach goals faster and get home faster by switching to a class time.  Every successful gym based on our model does this, so lets join the fun and continue the growth!  Thanks for all your help.

Sincerely- Steve and Kellar
Warm up: 10 step up, 10 push up, 10 lunges, 10 pull up, 10 burpee, 10 ring dip, 10 back ext, 10 situp. 2 rounds.

Str: close grip bench press work up to a heavy triple(index finger on edge of smooth and knurl)

Wod:Amrap 30min- 1 weighted pull up, 3 L pull up, 5 kipping pull up, 30 sit up, 30 supermans.
Use what you can manage on the weight pull up, don't be stupid.

Monday, February 8, 2010

Monday, who dat holiday.

Warm up: row 1000m. then 3 rounds of 10 air squat, 10 lunge, 10 push up, 5 burpee, 1 sprint.

Str: 3x5 thruster

WOD:  Named wod combo

21 kbs
21 front squat
run 400m
15 push press
run 400m
9 kbs
9 thruster
m: 95
f: 55,65

Thursday, February 4, 2010


Tomorrow is Tank Top Friday!  You must wear a tank top to the gym to compete or participate in the WOD!  Spread the Word.

The WOD will be revealed when you get to the gym.  The only hint will be:  It is team oriented!


If you are one of my out of towners do this:

Run 2min on tread,  12 heavy bench press, run 2min, 12 heavy back squat. rest 3min  Repeat 3rounds.
WARM up: row 1000m, 20 pvc pass thru, 20 air squats, 20 stationary lunges, 20 hydrants, 20 groiners, 20 back ext, 20 sit up.  do all this back to back with a good pace.
STR:  Find max height box jump

50 Wall Ball
30 DB/KB Snatches
10 One Arm Swings
50 Sit-ups
30 Ring Rows
10 Clapping Push ups
50 Box Jumps 24"
30 Deadlift (135)
10 Jumping Sit ups**
50 Double Unders
10 Pistols/leg
100 ft OH Walking Lunge 45lb plate

jmping sit up: do a regular sit up, but at the end, roll up onto your feet and jump.  throw your hands!

Tuesday, February 2, 2010


Warm up: ALL with PVC pipe, 20 OHS, 20 shoulder press, 20 pvc pass thru 3 rounds.

Str: 5,3,1 bench press.


9 thruster or push press, 15 k2e, 21 burpee
6 thruster or push press, 15 k2e, 15 burpee
3 thrusteror push press, 15, k2e, 9 burpee

M:135 W:65-95

Monday, February 1, 2010

One more post

This video is of JP.  Really proud of you man.  You took control of your life, practiced self discipline and it paid off.  Here's to you and becoming a super beast!

Crossfit: 1 Year Anniversary from Jon-Paul on Vimeo.


Warm up: a few build up sprints, take time to get legs loose.  Jump rope or stretch for a few minutes.
Then run 1 mile as fast as possible.  we have a few people that are sub 6, so bring it!  Lets set some records.

Str: High rep dead lift or dimmel deadlift:  3x10 with 45%-50% of your 1rm.

THEN: 3x8 reverse lunges with your front foot elevated.  8 reps per leg.  work up to 35lbs in each hand.
3x12 Glute Ham raise.

WOD:  Run 1 mile Time Trial again.