“Work Hard, Play Hard”

CrossFit isn’t easy. But we wouldn’t have it any other way.

By Jamie Toland

CrossFit has a new series of promotional videos — Awakening, The Barista, The Carpenter —which show regular people going about their lives and jobs but making time to train CrossFit. As I head back to my “real job” (high school English teacher and soccer coach) this week, I am inspired by these ads and reminded that fitting in training around my work schedule and life takes a little more effort but needs to remain a focal point.
I’m also reminded of a quote last week from CrossFit: “This is CrossFit. No one is going to stop you from stopping. Nobody is going to be disappointed if you scale down. You have nothing to prove to anyone but to yourself. And that might be the most important aspect of CrossFit.” —Adam Coccia
Nothing’s easy about CrossFit. And I don’t want it to be easy. When I get up at 4:15 a.m. to drive 20 minutes so I can train at 5 in the morning, it’s not easy. I know that there will be some days when my body and mind will get more used to the early rise and grind, but this first week back will be a struggle. Training with the 5 a.m. class and then coaching the 5:45 a.m. and 6:30 a.m. groups before heading into a full day in front of 100 new students is going to be a daunting schedule. Throw more than two hours of soccer coaching in each day this next week and I know I’ll be wiped out every night.
This is my choice. It’s not easy. But it’s what I love to do. Continue reading here.

WOD (2-Dec-2015)

Back Squat 4-4-4-4 @ 90%
Bench Press 4-4-4-4 @ 90%

at 0:00 complete 1 set of back squat, at 2:00 complete 1 set of bench press. Continue alternating sets every 2 min for 16 mins


For Time:
600m Run
50 Box Jumps
600m Run

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“Better Prescribed”

rxThe Right (and Wrong) Way to Become an RX Athlete


Every box’s community breaks down into a few different sub-categories: Lunchpalers, Hungry Howies, and Firebreathers. This article is mainly for the Hungry Howies, but it’s something every CrossFitter should know.

1) The Lunchpalers:

These are the members who show up 3-5 days per week for their hour of fitness. A common misconception is that there’s something wrong with being a Lunchpaler, when in reality these are the people undergoing the largest lifestyle changes and demonstrating a ton of dedication in the process. Generally, Lunchpalers are either brand new to CrossFit and are still figuring things out, or they are veterans who just want to get in their workout. Either way, this category makes up the bulk of any box’s community.

2) The Hungry Howies:

Here we have the in-betweeners. These athletes usually have moderate CrossFit experience and are either interested in competing or fresh off their first competition. They’re riding the wave of PR’s that come with showing up day in and day out, and they’re hungry for more (hence the name). Wanting to taste or having tasted the thrill of competition, as well as the benefits of a little extra training, whether it be in a new Fran PR or a new 1RM clean & jerk, these athletes are ready to take the next step in becoming a Firebreather. Continue reading here.

WOD (1-Dec-2015)

For Time:
100 Shoulder to OH (135/95)

every time the bar is dropped do 15 squats

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“Hippity  Hip Flexors”


I said a hip hop, a hippity hop…

For Hip Flexors!

By: Jenn Rawson

Hip flexors are a group of muscles that in my opinion are seriously underrated. When you are checking out a potential prospect I bet that no one is saying to themselves.. “Wow he/she has some strong (and sexy) hip flexors!” But after reading this maybe you will think again. (or not!) However they are very important in everyday movement as well as explosive athletic movements that we perform on a daily basis at CFR. I can pretty much guess that no one is concentrating on these muscles during our WODs but after Tuesday’s WOD last week I was quickly reminded again how important they are.

What is so important about the hip flexor?

The hip flexors are a group of skeletal muscles from all around the pelvis that work together to flex the femur, ie pull the knee upward. They all work in unison to achieve the intended movement, which is why it is important to do total body workouts as opposed to isolation. (High Five Crossfit) When you run (especially sprinting), box jump, step up, or walk, these muscles are acting to move legs and hips. Continue reading here.

WOD (30-Nov-2015)

Back Squat 2-2-2-2-2-2 @ 80% even min

Bench Press 2-2-2-2-2-2 @ 80% odd min


4RFT of:

20 Alternating KB Snatch (53/35)

20 Burpees

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“Rest Day”


CFV is closed on Sundays, get some rest!

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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.


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“Change of Plans”

8:15 & 4:30 ONLY!

WOD (27-Nov-2015)


For time:
10 Handstand push-ups
15 DL (250/175)
25 BJ (30/34)
50 Pull Up
100 WB (20/14)
200 DU (3:1)
1,000m Row (if out of rowers do SDHP with empty bar. 1 pull = 10m)

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“Thanksgiving Hangover”


*Class Schedule Note*

Outlaw, 8:15 & 4:30 only today!

WOD (27-Nov-2015)

Lumberjack 20

For Time:

20 Deadlift (275/185)

400m Run

20 KB Swings (70/53)

400m Run

20 OH Squats (115/85)

400m Run

20 Burpees

400m Run

20 C2B

400m Run

20 Box Jumps (24/20)

400m Run

20 Squat Cleans (95/75)

400m Run

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CFV is Closed today


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plates5 Olympic Weightlifting Game Changers


Over the past six and a half years, I have been training athletes in CrossFit methods while doing all that I can to continue learning new and exciting training methods, absorbing all that I can about training and coaching. In the last few years, I have really taken to the Olympic lifts: the snatch and C&J — even going so far as to limit my competitive CrossFit and increase my competitive weightlifting. A few months ago we starting our Black Box Barbell Club at CrossFit Black Box, and it has been a huge success, approaching 30 lifters in a very short time.

Being so interested in weightlifting, I have gotten multiple certifications, attended and coached seminars, and read several books and every article that comes down the pike on the subject so I have the best understanding of what’s going on, not just to be as good of a lifter as I can be, but to be the best coach I can be as well. One common theme that I have noticed with many of the articles and blog posts that I’ve read is that they seem to focus on the same basic things.

When I run across articles that tell me “X ways to improve your lifting” or “XX ways to fix your snatch,” or what have you, I rarely come across something that is truly novel. These articles will typically address a lot of the commonly taught technique cues that you’ll find in any intro to weightlifting course (i.e. stay back on the heels, don’t bend your arms early, reach full extension, use a hook grip, etc.).

Don’t get me wrong; I do not want to discount these points. All of these are important things to think about and are absolutely necessary when learning and progressing as a lifter, from beginner to advanced. But, beyond a certain level, these are almost meaningless. There are other key things that I think every lifter needs to know and/or understand, and for me, these have caused major turning points in my lifting, as well as my ability to effectively coach the lifts. So, let’s get into it. Continue reading here.

CFV Thanksgiving Schedule

Thursday – Closed

Friday – Outlaw, 8:15 & 4:30 only

WOD (25-Nov-2015)

Back Squat 5-5-5-5-5 @ 85%
Bench Press 5-5-5-5-5 @ 80%

at 0:00 do 1 set of back squats. at 2:00 do 1 set of bench. continue alternating sets every 2 min for 20 mins

For Time:
30 Cal Row
300m Run
30 Burpees
300m Run

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“Double Under Training”

YouTube Preview Image

How to Master CrossFit Double Unders

WOD (24-Nov-2015)

For Time:
10 Pistols (alternating)
15 Pull-Ups
20 Pistols
30 Pull-Ups
30 Pistols
45 Pull-Ups
20 Pistols
30 Pull-Ups
10 Pistols
15 Pull-Ups

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