Wednesday, June 30, 2010


warm up: row 500, then 3 rounds, jumping pull, squats, situp, back ext, run 400

str: squat clean 3x5

5min amrap:

10 wall ball, 10 push up, 10 box jump
rest 2:30
repeat for 3 rounds

get out yo wallet and pay the girl!

this is Ashley.  She can squat a lot.  Here is the proof.  Pay up!

Tuesday, June 29, 2010


Str: Shoulder press 3x5 add 5lbs to your max and pull percents from your new max

Workout :

3 rounds, each for time:
30 Knees to Elbows
25 SDLHP (95/65)
Row Sprint 250m
Rest 1min 30seconds


Tabata Situps

Obesity Epidemic Way to go Mississippi! So much for the Lets go walking campaign. Why are we slaves to food? Can we not eat what is good for us, take care of our bodies and in turn bless our spirits! If you can't say no to what you put in your mouth, what else are you having trouble saying no to?

Can we please practice some self control? Say no to all the crap that is out there! Meat, veggies, nuts, seeds, some fruit, little starch and NO SUGAR. Try it for a month...

Don't be a slave to food! Gluttony is one of the 7 deadly sins!

Monday, June 28, 2010


Warm up: run 200m, hip mob, squats, lunges, leg swings, jumping jacks

str: back squat, 3x5

workout: 3 rounds of

run 400m
21 kbs
12 pull up

Everyone did very well on this work out!  Most everyone set a new personal record while doing this workout... very proud papa!  Hunter nailed his first muscle up today... on his second try.  I hate you.

Here is a video of one bad dude.  This is James Fitzgerald, OPT, out of Canada.  His background is in semi professional soccer i think, or some really high level of soccer.  Dude is SIC FIT!  Check out this performance and get inspired.  Also, current CrossFit games champion and resident bad ass Miko Salo did Fat Helen (chest to bar pull ups, and 70lbs kbs) in 7:49... Gross.

Sunday, June 27, 2010

Schedule Update

The gym will be closed every Sunday during the month of July.  Enjoy the rest day, practice a skill or go for a swim/bike/run!  Leave a comment if this totally saddens you :)

Saturday, June 26, 2010

This is for Friday and Saturday

So the USA lost.  BOO!  Prior to the match I would have sent aid money to Africa to help with the aids epidemic, for the genocide in Darfur etc... now, negative ghost rider. :)

Wod for friday:  great showing by all the guys at 6pm.  really good job

5min of 5 dead lift@ 110% bodyweight, 10 box jump
rest 2min
5min 10 kbs, 10 pull up
rest 2min
5 power clean @155
10 push up
rest 2min
tababta sit up.

Saturday: 50 wall ball, 40 double unders, 30 kbs, 20walking lunges, 10 burpees

Get ready for next week.  Starting the strength cycle back up!

Thursday, June 24, 2010

Cardio is good.

Warm up: 25 double unders, 7 pull ups, 7 ring dips, 10 mtn, 10 groiner

str: muscle up progressions

workout: row 1000m, 10 burpee, 10 ball slam, run 800m, row 500m, 15 burpee, 15 ball slam, row 250m, 20 burpee, 20 ball slam, 800m run.

Interesting Fact: Locals in a small town in Vermont are voting on a cat leash law.  I say strap em up... they're vicious!

Wednesday, June 23, 2010


Recovery Day

3 rounds Heavy Push jerk followed by 20 heavy kbs
rest as needed btwn rounds
3 rounds max hspu followed by max reps ring rows

Tuesday, June 22, 2010

Its all a metaphor

Warm up: run 800m, then 3 rounds of kbs, lunges, mtn climber, back ext and situp

3 rounds of
20 wall ball,
5 heavy hang clean.  rest 2min at the end of each round

3 rounds
25 jumping pull up,
25 double under,
30 over head walking lunge
again rest 2min at the end of each round.
m:45 f:25
Metaphor Man

Well... I got to thinking.  There are many guys, hell, maybe even girls that would like to look like this dude.  Well, minus the weird handcuffs and the bloody patch on his chest.  What kind of work does it take to look like this?  How much do genetics play a role in looking like this?  "I mean its his job.  He gets paid to look like this!"  I hear ya.  Believe me.  To quote someone, not really sure who, "I mean I really wanna be all jacked and tan but dude, that shit is hard."  It is hard.  It takes around the clock attention.  Attention to all the big things: rest, diet, workouts, motivation persistence. 

I spoke to a client the other day about motivation, persistence and a few other topics a few days ago.  He was ticked off that he let himself get sooo out of shape.  However, he wants to change things.  Dare to be great right.  As we kept talking, he re-dropped a bomb on me, "You know man, all of this stuff-workouts- is just a freaking metaphor.  If you don't push yourself in the gym, you can't really expect to  push yourself outside the gym."  Now there's a guy that gets it.  Really, its just working out right?  Not to me.  Believe me, I'm not the only one that feels this way either.  Working out is an outlet for some people, a sense of accomplishment for others, defeat for some, a mystery for many but for starters lets look at it as just a challenge.  The "challenge" (metaphor success!) you partake in every day, prepares you for harder challenges that will cross your path every day.  Mark Twight eloquently puts it like this, "Punish the body to perfect the soul."  Work hard in the gym so life's challenges don't seem so hard?  Yup, you bet'cha.  More on this later...

Monday, June 21, 2010

Monday Monday Monday

warm up: hip mobility, jump squats and kbs

str: 3x6 box step up

workout: base line to the third power

500m row, 40 squats, 30 situps, 20 push up, 10 pull up x3

Sunday, June 20, 2010

Father's Day

gym is closed!

Saturday, June 19, 2010

great hip mobility

CrossFit Maximus Mobility Warm-up from CrossFit Maximus on Vimeo.


warm up: hip mob, jumping jacks, push ups, sit ups, back ext

Str :deadlift 5, 3, amrap 

death by clean and jerk @ 155*
rest 5min
death by burpee box jump*

*1 the first min, 2 the second, 3 the third and so on... until you can no longer perform the reps within the min

Thursday, June 17, 2010


For time:
10 Muscle-ups
15 Handstand push-ups
20 Squat Cleans (155.105)
600 meter Run

Feel free to use this as a skill day.

Tuesday, June 15, 2010


r1: push up, box jump, wall ball, row
r2: squats, jumping pull, push press, row
r3: run, ball slam, burpee, row

2min at each station... shooting for max reps.


warm up: backext, push up, pull up, ring dip all x10

str: shoulder press

workout: 50-40-30-20-10 of double unders and situps

Colin KILLED the workout today with a 5:34 time.  Nice brother!

nice little recovery workout after yesterdays beat down.

Here is a video of a Speal doing the workout we did today.

Sunday, June 13, 2010

Yes. It is hot.

warm up: stand inside the gym, you will warm up nicely.

str: back squat or front squat

For time:
Run 400
25 Thrusters (95, 65)
25 pull up
25 Kettlebell swings (53, 35)
Run 200m
20 Thrusters
20 pull up
20 Kettlebell swings
Run 400m
10 Thrusters
10 pull up
10 Kettlebell swings

Thursday, June 10, 2010


Here is so info I've been asked about lately... Enjoy.


Workout: 21-18-15-12-9-6-3

Front Squat


Wednesday, June 9, 2010


Warm up: tabata run, 3 rounds: 5 hspu, 10 wall squat, 15 box jump

Str: bench press of shoulder press

workout: 21-15-9 of push press and kbs

M: 135 & 70
F: 85 & 55

buy in: 15 man makers

*scale as needed

A friend of mine and I were talking the last week about, "life". Everything from high school memories to our futures were discussed in between our dead lift reps. He brought up a concept during our conversation that never really crossed my mind. ..."I mean dude, you gotta view your life as a story. Every day you are writing a page of that story. Will it be interesting to read one day?"


This conversation sent me for a loop, not at the time but days later. Really, it had never crossed my mind to view life in this way... The first feeling I had was FEAR. Was I writing a good story? Would it be on the New York Times best seller list, or would it never make it to the printing press? I was filled with doubt and doubt my friends is EVIL!

However, after thinking about it for a few days my perspective changed. What an AWESOME opportunity!! I mean seriously. You are in charge of writing your life story! Instead of being depressed and scared about my story, I was PUMPED! Here is a list of a few things I was excited about concerning this topic plus the bridge.

1. Challenge yourself. Who wants to live life always taking the easy way out? Not a great story
2. Try new things. Tough Mudder competition anyone? 5K? Triathlon? Ironman? Great read!
3. Be positive. Life is tough. We know this. Why not throw it a curve ball? Who wants to read about someone that always says, "I can't."
4. Conquer. Why choose to fail, when success is an option?
5. Dream BIG! Anything you set your mind to is obtainable. Remember, your past doesn't define you. The present does!

Now its time for the so much cheese you'll be mousified!

Tuesday, June 8, 2010


warm up: row 5min, 3 rounds of back ext, sit up and hip mobility

str: 5-10-15-20-25-30 double unders. OPT style

Workout: Burner

30 wallball
10 burpee
20 wallball
20 burpee
10 wall ball
30 burpee

*Content coming soon

Monday, June 7, 2010


Warm up: row 500m, 20 pass thru, 20 squat, 20 lunges, 10 x hip mobility x3

str: back squat 3x3

workout: run 400m then 4 rounds of 4 muscle up, 8 kb snatch per arm, then run 400m

Sunday, June 6, 2010

Saturday, June 5, 2010

why not to eat mcdonalds

happy meal

Thursday, June 3, 2010


warm up: standard

str: 2 sets max dead hang pull ups. rest 3-4 min btw efforts

workout: row 500m, 25 burpees, row 500m, 25 burpees.

Wednesday, June 2, 2010

Run Run Run

Warm up: row 500m, 5 pull up, 5 push up, 5 sit up, 5 back ext, 20 shoulder press 10 pass thru 3 rounds

str: shoulder press 3x5

workout: 4 rounds 800m then 15 k2e. rest as needed between 800m efforts.

I know this doesnt look like me but i swear its me....

Tuesday, June 1, 2010


I hope everyone had a great holiday weekend.  For the entire month of June we will be having a kids class.  It meets tuesdays and thursdays at 10am.  If you normally come at 10am on tuesday and thursday you will now have to come at 11am.  I am sure this will not be a problem because I know how much most of you like to sleep.

Warm up: PVC work

Str: Back Squat

Workout: 20min Amrap

10 wall ball
10 kbs
10 thruster
10 push up

After the workout is over complete 100 abmat sit-ups