“Match Made in a Box”


The Complete Guide to Barbell Squats

Are You Using the Right Squat for Your Goals?

Posted in | Leave a comment



The 6 Laws of Lifting

Follow the Laws and Keep the Gains Coming

Posted in | Leave a comment

“Tools of the Trade”equipment

Out Of the Box

Promote CrossFit by getting out in the community.

There are so many ways to expose people to CrossFit training. Posting pictures and videos on social media sites, offering discounts, starting your own affiliate and website, or just talking about it to your friends and family can be very effective when spreading the word of how CrossFit has impacted your life. One easy thing you can do is get out into your community and show people that CrossFit can be fun and not intimidating.

Local competitions can be a great vehicle to drive more On Ramp members through your front doors. With a local competition, you need to have a balance between making sure that it’s a decent and safe test of fitness but also entertaining to the crowd in case there are future members out there who may decide that they like what they see. Your more “hardcore” athlete might not agree with that last part, but as an affiliate, the local competition can be a great marketing tool. Continue Reading here.

WOD (12-Oct-2015)

AMRAP in 20 min of:
300m Run
20 WB (20/14)
10 Burpees
20 sec hollow rock hold
10 sec superman hold
8 rounds
Posted in | Leave a comment


CFV is closed on Sundays, get some rest!

Posted in | Leave a comment

OPEN GYM – Every Saturday


All CFV members are encouraged to come out the box every Saturday morning and take advantage of the Open Gym. This simply allows you to work on some gymnastics, strength or Olympic weightlifting, row/run, do a Girl/Hero WOD. You may want to catch up on a WOD missed through the week, pick your poison.


Posted in | Leave a comment






Researchers say traditional weight-loss guidelines obscure the effects of calories from different sources.

It’s a law of thermodynamics: A calorie in equals a calorie out. Energy is neither created nor destroyed.

In other words: Calories don’t disappear. The idea is that as long as you’re eating fewer calories than you’re expending, you shed pounds. You can do this with a diet of Twinkies and candy bars or with salmon and arugula.

But food is more than just its caloric value.

There’s a significant difference between 200 calories of chocolate-frosted doughnut and 200 calories of chicken breast, researchers said. Because they’re providing different vitamins and minerals, they noted, the body processes them differently. And when the calories are empty—such as those from soda—the body receives energy void of vitamins or minerals.

“(Food) can be modified by fiber in the diet, how much you absorb,” said Richard Johnson, professor of renal diseases and hypertension at the University of Colorado Denver’s Anschutz Medical Campus in Aurora. “What the energy balance will translate into is weight. But it doesn’t reflect body composition. So body composition can change dramatically even though weight doesn’t change.”

Johnson continued: “You can change your fat to muscle and be the same weight.”

Or, he said, “You can have fatty liver (disease) or not have fatty liver (disease) and be the same weight.” Continue reading here.

WOD (9-Oct-2015)


3RFT of:

500m Row

12 Deadlifts (bodyweight)

21 Box Jumps (24/20)

Posted in | Leave a comment

“Tunnel Vision”


4 Signs You’re Neglecting Your

Glutes When You Squat


With Kim Kardashian trying to break the Internet and rear reflection shots overwhelming the hashtag “#girlswhosquat,” squats have become a fad in the fitness world. But as people journey on their quests for a behind strong enough to support at least a glass of champagne and garage gym lifters simply seek that new personal record, it’s important to check that the glutes are being employed for those squats. Here are a few signs that they might, in fact, be out of use:


While it is important to seek full range of motion in a squat, it’s also possible to go TOO far. The “butt wink” is not quite a cute squinty facial expression, as it is the position at the bottom of a squat when the pelvis rotates and the hips roll under the body, rounding the lower back into flexion and making it impossible for you to re-load the posterior chain (glutes & hamstrings) to help you stand up. The goal is to reach below-parallel with the hips rolled out so that your pelvis is posteriorly tilted in a position that allows for the glutes to be engaged and the hips then extended.


While we are not claiming there’s anything wrong with pole dancing, we are saying that your torso should remain vertical on the way out of the hole of the squat. If your trunk is leaning excessively forward and the hips are rising first, you’ll find yourself solely loading up the quads, losing tension and putting stress on your back, and not using the largest muscle in your body to lock out that PR back squat. Continue reading here.

WOD (8-Oct-2015)

Bench Press (take 10 min to find 1RM)

work up to a heavy single in 5 work sets, 1-1-1-1-1


25 Back Ext

15 T2B

YouTube Preview Image
Posted in | Leave a comment


Pat Sherwood:

A Reflection On 10 Years Of CrossFit

Jake Mannion

Pat Sherwood has been involved with the CrossFit community since 2005. His background as a former Navy SEAL, combined with his extensive knowledge as a Level 4 CrossFit Coach, has earned him a reputation for designing brutally elegant workouts that improve both physical fitness and mental toughness. He’s also hilarious. It’s part of the reason so many in the CrossFit community are big fans of him. Pat recently shared his thoughts on reaching his 10-year career milestone for coaching, competing in, and simply doing CrossFit. Not very many people can say they’ve been involved with CF for as many years as he has, and in so many different capacities. It’s given Pat a unique perspective lots of people, especially newer CrossFitters, can learn from. Continue reading here.

WOD (7-Oct-2015)

Deadlift (take 10 min to find 1RM)

work up to a heavy single in 5 work sets, 1-1-1-1-1

For Time:

400m Run

3 Rounds of Cindy

5 Pull-Ups

10 Push-Ups

15 Squats

500m Row



Posted in | Leave a comment

“Behind Bars”


What Motivates You: Your Ego or Your Purpose?

by Calvin Sun

Motivation is an interesting thing and the crux of many aspiring athletes and struggling clients. It doesn’t seem to matter if the goal is standing on a podium or losing a few postpartum pounds, motivation that lasts becomes an increasingly difficult challenge for many people. Motivation is not to be confused with willpower. Any hopeful athlete can endure a single, grueling, nausea-inducing training session and anyone who wants a six-pack can resist their sweet tooth for a day. But when things get difficult and temptation presents itself, are you able to stay motivated and on the path to achieving your goals? If you’ve been unsuccessful thus far, it’s possible that it’s because your motivation has been coming from the wrong place.

As a coach, I’ve observed that there are two primary types of people, those who are motivated primarily by their ego and those who are motivated by their purpose. The ego is the illusion of the self. Some define it as the approval-seeking social mask worn by many people. It’s the part of you that defines itself separate from all others and cares about superficial things such as how many “likes” your latest social media post has received. Many athletes compete and train from this place and many clients work towards their goals from this place as well. They chase goals for the external validation it will bring their ego. Unfortunately, I haven’t observed this to be a strategy that leads to long-term success. Ego-driven athletes tend to be the ones that find the least amount of joy in what they do. They also tend to have trouble getting “back in the saddle” and staying focused after a loss, failure, or when they encounter an obstacle. Instead of identifying the lessons that could be learned, they spend most of their energy comparing themselves to others and blaming things outside of their control for their shortcomings. See the following list of characteristics, does this sound like anyone you know? Continue reading here.

WOD (6-Oct-2015)

 Back Squat (take 10 min to find 1RM)

work up to a heavy single in 5 work sets, 1-1-1-1-1

3RFT of:

12 Hang Cleans (95/65)

12 Front Squats

12 Push Press

Posted in | Leave a comment

“Just Lift It”


Are you Missing Out on a Load of Gains?

by Michele Vieux

Are you getting in the intended workload during your strength workouts?

The answer to that will depend on how you interpret the whiteboard and if you know your limits with each lift. Unless otherwise stated or specific percentages are given, warm-ups are NOT included in the prescribed sets – all sets listed are “working” sets. If you aren’t treating them as such then you are missing out on a load of strength gains.

For example, if you see a workout like the one below, what we are looking for is five, working sets of squats and weighted pull-ups. This means that if you know your five rep max (5RM) for your squat, you will be working as close to that as possible. Ideally, you would know what weight you can barely squeak out five reps and you would use that for all five sets. Of course you should warm-up before jumping into the working sets but those sets should not be counted toward your workout.

Five Sets:
Back Squat x 5 reps
Rest 90 seconds
Strict Pull-Ups x Max Reps
Rest 90 seconds

The alternative – and the place where many newer athletes misunderstand the prescription and therefore miss out on strength gains – is to build the weight throughout the five sets. In this example, instead of using 200 pounds for all five sets, the athlete might build over the course of the sets and end at 200 pounds (i.e. 120, 140, 160, 180, 200). Continue reading here.

WOD (5-Oct-2015)

AMRAP in 8 min of:


10 Box Jump Overs (24/20)

-rest 2 min-

AMRAP in 8 min of:

10 Calorie Row

25 Sit-Ups

-rest 2 min-

AMRAP in 8 min of:

8 C2B

24 Double Unders


Posted in | Leave a comment