Monday, July 30, 2007

Express lunchtime class

Starting Monday August 6th, we will be offering a 45 minute lunchtime class from 12:00 pm - 12:45 pm. Classes will be held every Monday, Wednesday and Friday and will be $15.00 for a drop in or you can purchase a package of 10 classes for $100.00. This class is a great way to get introduced to the Crossfit fundamentals.

Out of town

Just a reminder to everyone that we will be out of town from Wednesday August 1st - Sunday August 5th. We're off to Monkeybar Gym for their natural training course. Can't wait to share everything we see at the certification.

Sunday, July 29, 2007

Group Workout

Sue doing wall ball

Devon got five pull-ups in a row for the first time! Way to go Devon!

Inverted rows

Beck's burpees which is a combination of a burpee and a long jump

Partner Workout

With three people, complete the following:

Squats 75
Wall Balls 75
Pull Ups 75
Run 200 m
Knees to Elbows 50
Inverted Rows 50
Becks Burpees 50 m

One person can go at a time and as soon as they tire out of the exercise another team member jumps in. This takes some planning before the workout starts so choose wisely!

Wednesday, July 25, 2007

Devon working hard

Here's Devon's workout for the day

3 rounds
500 meter row
20 ball slams
20 push ups

Monday, July 23, 2007

Tina Project

The Tina project is going great. Tina is doing an outstanding job with her progress. She has already lost 6 lbs. and her strength is dramatically increasing. Her push ups are looking good and she will have pull ups in no time! Great work Tina!!

Thursday, July 19, 2007

Muscle Ups

Here is something that you wouldn't see in a commercial gym. Nichole is working on her muscle ups which is a combination of a ring pull up that transitions into a dip.

Tuesday, July 17, 2007

Crossfit in the news

Here's one woman's review of her initiation into the world of crossfit training. Take a look.

Monday, July 16, 2007

Jumping Pull Ups

Heres Tina working on her jumping pull ups
Her workout of the day was:

21-15-9 reps of:

Jumping pull-ups
kettlebell deadlifts

Saturday, July 14, 2007

Work On Your Weaknesses

Have an exercise that you just aren't very good at? We all do, but the only way to become better at them is to keep working on them. So, here was my workout focused on my weaknesses:

3 Rounds
500 m row
10 Double Unders
50 Jump Ropes

Friday, July 13, 2007

The Tina Project

I put Tina through a few exercises as a gauge to measure her progress. Here are her results:

Max Sit Ups (1 minute) 28
Max Push Ups (1 minute) 16 - These were modified bench push ups
Max Squats (1 minute) 40
400 m run: 2:42
Vertical Jump: 3' 5"
Broad Jump: 5' 3"
Static Hang: 25 seconds


3 Rounds
400 m run
21 KB Swings (12 KG to eye level)
12 Pull Ups (Jumping Pull Ups)


Check back for her progress!

Here's Tina working on her kettlebell swings

Friday the 13th

Nathan and Nichole doing wall ball

5 Rounds

10 Heavy Wall Balls
10 Heavy D Ball Slams
10 Broad Jumps

Rest 2 minutes between rounds

Once completed - rest 5 minutes then . . .

500 m row

Once again Nathan is thwarted in his goal to row 500 in under 1:30

Thursday, July 12, 2007

Why train Crossfit?

Here's a great article that appeared in the Huffington Post a few days ago. It chronicles one woman's introduction and increasing dedication to Crossfit.

Wednesday, July 11, 2007


Alot of the crossfit workouts are named after "girls" Today the guys did Cindy.

5 pull-ups
10 push ups
15 squats
How many rounds in 20 minutes?

the brutal aftermath
Nathan 21 rounds
Blake 18

Tuesday, July 10, 2007

the tina project

Med ball cleans

Testing for max push ups

This is Tina. She came to us with the normal goals of losing weight. Her goals are to lose 15 pounds. Our goals for her are performance based. Faster times on benchmark workouts. Higher numbers on max push ups and squats. The ability to do a push-up. We feel by emphasizing performance goals the weight loss goals will follow. She has generously allowed us to chronicle her workouts and progress. She'll be working with Nichole and Nichole will post progress reports every week. Stay tuned!

Saturday, July 7, 2007

Warm Up

Try this for your next warm up!


Courtesy of Dan John:

This workout is performed using a length of PVC pipe.

1. Shrug.
Straight arms, hook grip, wrists cocked in, elbows rotated out, squat stance. Try to hit your ears with your shoulders.

2. Shrug + pull.
Like step 1, then pull to chest height. Don't bend arms until shoulders are fully shrugged. Keep the bar in very close to the body. This is a quick motion, with no pause between the shrug and the pull.

3. Muscle snatch.
Exactly as with step 2, then finish pulling the bar to the overhead position. The bar should end up in line with the back of the
ears, with the wrists bent back.

4. Behind the neck press.
Still using a snatch grip, press from the shoulders where the bar normally sits in a back squat. This is not going to wreck
your shoulders; it's only a 4-ounce PVC pipe.

5. Behind the neck push press.
Like step 4, but start with slightly bent knees and use a little knee kick to pop the bar up. Do NOT go up on toes, kick
through the heels.

6. Pressing snatch balance.
Squat stance. Press the bar up as you simultaneously go down into a bottom position overhead squat. With practice,
the bar doesn't really move. This is not a quick move.

7. Heaving snatch balance.
Squat stance. Like step 6, but use a little knee kick as in the push press. This is a quicker move than step 6.

8. Drop snatch.
Move the feet a little closer, into the pulling stance. Use little knee kick like step 7 but drop down into the bottom of the overhead squat position as fast as humanly possible while popping the feet into the squat stance. Minimize air time. Faster. Faster still.

Thursday, July 5, 2007

Pull up bar arrives!

After much anticipation and a long tortured wait our pull up bar finally arrived on Friday! It's a great height and leaves plenty of room for everyone to kip!

Sunday, July 1, 2007

Congratulations Nichole

Congratulations to Everyday Athletes Nichole Dehart who took third place in the just completed Crossfit Games!