Friday, September 28, 2007

agility ladder workout

Today we did a workout and incorported the agility ladder in our workout. It is a great and fun way to work on speed, agility and coordination.

5 thrusters with 15lb dumbells
run through the ladder
10 heavy d-ball slams w a 16lb medicine ball
run back through the ladder
repeat for 5 rounds

CrossFit Facility

I just got back from a trip to San Diego where I visited some good friends at Brand X Martial Arts. They are one of the original CrossFit facilities and are the founders of CrossFit Kids. Check them out at:

This pic is of Cyndi Rodi (CrossFit Level I trainer and CrossFit Kids trainer), Mikki Martin (Owner of Brand X and founder of CrossFit Kids) and I.

Wednesday, September 26, 2007


So . . . what are kettlebells? Many wonder what the kettelbell is and what use it has. A kettlebell is a cast iron weight and is used in workouts to increase strenght, endurance and agility. There are hundreds of ways to incorporate the kettlebell into workouts, always challenging your muscular and cardiovascular systems. We use kettlebells frequently so come in and try them out!

Monday, September 24, 2007

Out of town

Just a reminder that Nathan will be out of town this week, so there will be no Tuesday and Thursday evening class. See you next week! Thanks

Monday's workout

Blake decided to do a workout from last weeks Crossfit main page.

2000 m row

50 wall balls

1000 m row

35 wall balls

500 m row

20 wall balls

Blake finished the workout in 21:30 Great job!

Friday, September 21, 2007


Windmills are one of our favorite exercises for warming up the shoulders. Holding a kettlebell or dumbell overhead with your feet pointed out to the side reach your other hand toward the floor. Keep your eyes on the kettlebell and keep that arm reaching over your head straight. Your goal should be to touch your palm to the ground. Try to do 5-10 reps on each side and enjoy the stretch!

Thursday, September 20, 2007


Interested in eating healthier and learning more about nutrition? Check out these guys over at:

You can learn about different ways to pattern your eating and get great ideas for new meals!

Wednesday, September 19, 2007

Muscle Ups

The muscle up is one of the best upper body exercises there is. It starts from a dead hang pull up and transitions to a dip ending up on top of the rings
The false grip is critical component of the muscle up. It shortens the lever arm.
Here Blake is in the middle of driving his chest through the rings in the transition phase from the pull up to the dip of the muscle up. Without driving the chest through the rings the muscle up would be extremely hard to finish

Sunday, September 16, 2007

Endurance training is no guarantee of good health

This article by a former high level endurance athlete points out the many inherant flaws of endurance training for fitness. This is one of the reasons we favor the Crossfit style, short intense workouts for fitness and weight loss.

Saturday, September 15, 2007

Wednesday, September 12, 2007

Lunchtime workout

21-15-9 or 15-12-9 rep scheme depending on experience.

sumo deadlift high pull
shoulder press
push ups

Tuesday, September 11, 2007

Kettlebell fun

We warmed up with some ring pull ups and dips and then did a kettlebell based workout.

4 rounds

5 one arm snatch (each side)
5 one arm cleans
5 one arm squats
5 one arm presses

rest 2 minutes between rounds

Monday, September 10, 2007

trainer workout

Today we did fight gone bad for our workout.

5 different exercises done for one minute each then rest one minute and repeat for 3 rounds. Perform as many repetitions as possible in one minute then move immediately to the next movement.

wall ball
sumo deadlift high pulls
push press
kettlebell swings

Nichole pushing through her sumo deadlift high pulls

The aftermath of fight gone bad

Thursday, September 6, 2007

kipping pull ups

Here is a good example of a kipping pull up. Kipping allows you to do a more powerful faster pull up in greater numbers than normal. These pictures show Devon working through the full range of motion of the kip.

To learn more about the kipping pull up check out this post on the Crossfit website.

Wednesday, September 5, 2007

Wednesday Lunch Class

Today Nichole came up with a memorable workout for the lunchtime group.

3 rounds

run 400 meters
25 thrusters advanced /15 thrusters beginners
20 burpees advanced /10 burpees beginners

Monday, September 3, 2007

Tuesday, Thursday Evening Classes

Hi everyone. Just a reminder to email or call before attending the Tuesday or Thursday 6:00pm classes. We limit class size to 6 people. Thanks!

Happy Labor Day

Today we all got together for a little holiday workout.

Sunday, September 2, 2007

CrossFit in the news!

Check out this article about CrossFit SoCal. Just copy and paste: