Saturday, April 30, 2011

Every Second Counts

Often said, but what does it mean? Well since we all do things for time, it could mean pushing through that last set w/o a rest. This might give us the best time, but unless we are in the sectionals, that time alone gets us nothing (but maybe our name on the board, and we'll come back to that later.). Instead, we are getting fitter, healthier and better at life, so, while time is extremely important, we should be saying "every rep counts". Afterall, these exercises and movements have a purpose beyond their level of difficulty. (To be continued.)

Friday, April 29, 2011

Excitement About New Things

Some of you know that Marnel and I are at a kettlebell training in Minnesota. And while we are both excited to implement some new stuff, there is a really good theme of safety and quality (sometimes both Taboo words in Crossfit, kinda joking,) and it reminds us that we are in this exercise thong for the long haul. All of our point in training is not to find the most brutal WOD to make you sore for days, but to safely build your capacity.

Thursday, April 28, 2011

And when it all comes down

We realize that you just want a good healthy workout with your friends. Nothing is better than throwing it down with people that you get along with. It pushes you but helps create and maintain a sense of community. We thank you for sticking with us through all the cramped conditions. We couldn't think of a better group of people to hang with.

Btw, do you remember when we had to do this in lines of two.

Wednesday, April 27, 2011

Strength revisited

Strength doesn't have to come in big muscles and bulk. Strength in everyday application is the ability to hold your body and your posture. If you apply that to 3, 5 minute rounds beating someone down, or if it is about holding it together when standing on your feet for 8 hours, strength is a welcome friend.

5 minute AMRAP
10 kb cleans
5 hspu

Rest 2 mins

5 minute AMRAP
10 kb snatches
5 burpees

Tuesday, April 26, 2011

One Last Change

How many times have you looked at the post and thought "that wasn't our workout!". Well this might be the last week of that. All of the trainers have been working feverishly to come up with a programmed WOD for each day. Each will have all of the trainers "flavors" so it won't matter what time you hit, you'll get the same great workout.

Monday, April 25, 2011


Again not enough can be said about supporting your conditioning with the development of strength, and as long as I can remember Chris has had a strength bias to the Thursday classes. Originally, it was always seen as a way to round off the conditioning. For some reason, many of us took that to mean "rest day". However, now I challenge you to go to his class. Step out of your comfort zone for a couple of weeks and see if you don't get better in other areas. And yes, ladies go to these classes too. Just ask Lynne, Robin Jill, Katie (and the list goes on.)

Sunday, April 24, 2011

Saturday, April 23, 2011

A New CrossFitter

So the Gish's have been through much with CFSJ (including a very broken arm), and, incase you have been wondering where Summer has been, she has been busy. Welcome the newest Gish. (Now all Justin needs to do is let me know baby Gish's name. Stay tuned.)

5 rounds
5 pwr snatches (95/65)
15 OHS
20 box jumps (24/20)

Thursday, April 21, 2011

Keeping Up With Challenges

Way over half way done, but way more than half the work to go. What keeps you motivated? How do you push through and overcome excuses? Just getting through whatever challenge it is (whether in record time or not) can be the accomplishment. Don't quit now.

100 ft lunges
21 pull ups
21 sit ups
100 ft lunges
18 pull ups
18 sit ups
100 ft lunges
15 pull ups
15 sit ups
100 ft lunges
12 pull ups
12 sit ups
100 ft lunges
9 pull ups
9 sit ups
100 ft lunges
6 pull ups
6 sit ups

Wednesday, April 20, 2011

In Full Swing

It looks like we are all settling in quickly, but remember there will be some growing pains and some adjustments to get used to. If you could please make sure we are parking on our side of the lot (i.e. the row of spots as you come in or the rows that are out of our doors).

Also, we are finding that the chalk on the new floors is not coming off, so you will have to count your reps. On a lighter note, what you can do is tear it up, leave your sweat on the floor and kill a WOD. Oh and have a great time doing it.

20 minute AMRAP
5 power cleans (145/100)
10 toes to bars
15 wall balls (20/16)

Tuesday, April 19, 2011

The 2nd day

So, hopefully you have found the new place to your liking (and hopefully you haven't been sitting in front of the old place for the last few days.) I think we are at the point of suggestions, so if there is anything that you would like to see (not saying that it'll happen, but we may wanna steal a good idea. BTW, how do you like the new squat racks?

Partner WOD
1000 m row
40 dl @ 40% 1rm
40 kb push press

Monday, April 18, 2011


So there are probably going to be a few posts about the new place because it was such a labor of love (and a labor.) In the next few weeks we will be finishing things up and just hoping it is a while before we hear "it was too crowded" (Jason's FBpost excluded.)

3 rounds
30 calorie row
30 kb swings
30 push ups

Sunday, April 17, 2011

Hello 1610

Thanks to everyone that came out this weekend to help us open up. I'll go into personal gratitudes later. Come break the place in tomorrow and tell us what you think.

Saturday, April 16, 2011

Thank You

Thank you everyone that came to set up the new box for you. We think you will all be surprised and excited. No more working out in the parking lot, and no more master Kim. Thanks to all that came out on friday to do tge last WOD. Remember to come to 1610 Dell Ave unit A on Monday.

Thursday, April 14, 2011


While Saturday will hardly be our grand opening, we are extremely excited to share the labor of the last 5 months with you all. Please join us all for a BBQ at 12 on Saturday, and if you have the time and energy, stop by at 9 to help us move in. I think you'll be surprised.

Oh yeah, 1610 Dell Ave. Unit A. (across from the post office.)

100 ball slams for time

Wednesday, April 13, 2011


Sometimes has to be measured in grams and millimeters, but it is always rewarding. Sometimes keeping up big gains over a few months should be satisfying. Don't get yourself down when the gains aren't as big as you would have liked. Progress is progress.

2 rds (partner a and b)
200 jump ropes
max wallballs
200 jump rope
max kb swings
200 jump ropes
max box jumps
200 jump ropes
calorie row

Sunday, April 10, 2011

Rest Day

No photo, just imagine an awesome new place. Just a heads up: the last workout at 1190 Dell will be on this Friday. Don't miss out.

Saturday, April 9, 2011


So, I have been thinking about scaling and the WODs we run. Many times the question comes up "what weight should I do?" The answer has always been hard on the fly, but in thinking about it, the answer should be "to do the movement safely, yet still be challenging." This means that if the clean weight is 135, and you can't do 135, you will need to experiment on a weight that still allows you to keep up form, still takes considerable effort, but allows you to do the prescribed number of reps (while still be taxing.) This might mean that the weight is 75, 95 or 155. Scaling is meant to take the basic premise of the WOD and tailor it to meet your needs (not your wants.)

12 minute AMRAP
5 pwr cleans (135/95)
10 box jumps
5 kte

Friday, April 8, 2011

Dietary Tweaks

Like most of us, I have tried many of the dietary models talked about on the main site; Zone, Primal and Paleo. And, while each has had it's own touch on my body composition and performance, none worked well for me as prescribed, however, I noticed my biggest successes when the fat was kicked up to triple or higher. In fact, I would say the majority of my calories (if I were to count them) come from fat. Lately though I have noticed a lag and am wondering if I have hit a wall or if I am breaking through it. The point is to think, try and experiment for yourself on these things and try to share what works.


10 rounds
10 kb snatch 1.5 pood
10 squats
10 sit ups

Thursday, April 7, 2011

That Little Extra Boost

What is that in those plastic blender bottles? For the most part it is a protien/carb mix known as a recovery drink. (No, not the kind in the tallboys that they sell at the Dell.) It provides something that typical nature provided foods cannot. So what's the point? Well, to figure it out, let's talk about what is in the blender bottles that people take before the workout (incidentally, all of the following information was provided by Jim Murphy, owner of MaxMuscle Blossom Hill and consistent 7 AM'er that hates running.)
What kind of benefits might a Crossfitter get from supplement products known as "Pre-Workout Drinks"?

Those pink, green, orange or red liquids are called pre-workouts and usually begin their life as a powder. Let's start by very breifly and simply defining them. "Pre-Workout Drinks" are a combination of any or all of the following:

- Nitric Oxide-increases the flow of nutrient rich blood to the muscles.
- Creatine-produces explosiveness
- Stimulants-energy (caffeine, in most cases but there are some with high levels of B vitamins or exotics like geranium).
- Amino Acids-fuel and repair the muscle.
- Neuro-Transmitter Stimulators-make you more alert and focussed.

As you can imagine, each of these has the potential to help you intensify your workout. Whether it's an extra couple of reps for an AMRAP, a few extra pounds in your back squat, or seconds off your 500m row, you might benefit from adding it to your routine. In most cases, these "additives" are found in natural food supply, however, not in the same quantities or concentrations. Creatine (which can also help muscles grow) is found in red meat, but to get the same quantity as you'd get in a pre-workout drink, you would need to eat about 12 lbs of steak.

One final note is that while these products can help you power through a workout, get energy at the end of the day or build muscle a little faster (not Ronnie Coleman fast), they are not for everybody. For example, someone who is caffeine sensitive would not want one with caffeine. However, there are lots of them on the market, in various combinations, and there is probably one that could be right for you.

5, 2 minute rounds of
5 pwr cleans (135/95)
10 m shuttle runs
Rest 1 minute between rounds.

Wednesday, April 6, 2011

Rest Day

And even though it is a rest day, Brandon, Cullen, Matt M, Ashley and Jill completed the 3rd qualifier WOD of max sq clean and jerks in 5 mins. (165/110)

Tuesday, April 5, 2011

While You Were Working Out

Some of us were planning big things for your future. All I will say is look forward to tax day this year.


5 rounds of
Max reps pull ups
Max reps body weight bench press

Monday, April 4, 2011

Don't Let Them Drop Off

So now that the beginning of the year has passed we might see some of our friends drop off. And, while there are many reasons that someone might not come back (not really), don't let slacking be one of them. If you have a friend that used to come, and has been riding the couch, reach out. Bring them back, and get them healthy. Especially since there will be a big surprise in a couple of weeks.

Air Force WOD
20 thrusters (95/65)
20 Push Press
20 OHS
20 Front Squats

With a running clock, stop at every minute and complete 4 burpees.

Sunday, April 3, 2011

Something Old, Something New

So just a thought about using an old move, the lunge, to get some new action out of those under-used muscles. 400 m of walking lunges will hurt, but it'll be a wake up call that thrusters and burpees aren't the only "magic" exercise.


400 m of walking lunges

Friday, April 1, 2011

April Fool's

I wish this one was an April Fool's prank, but it wasn't. Nothing like a long endurance wod to kick off the weekend. I guess it was no crazier than running up 52 flights of stairs. A little late, but thanks to Harj, Jill and everyone that helped to almost $9000 for the Lung Association. Look forward to more CFSJ group events. This group event, however, is not something to look forward to.

Partner WOD (1 person works at a time)
Run 1 Mile
150 pull ups
300 push ups
450 sit ups
Run 1 mile