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WOD (26-NOV-14)


For Time:

  • Run 1 mile
  • 21 Clean & Jerk (155/105)
  • Run 800m
  • 21 Clean& Jerk
  • Run 1 mile


  • Wednesday
    • Normal Schedule
  • Thursday
    • Closed
  • Friday
    • Noon Only
  • Saturday
    • 9:30-11:00 (open gym)
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WOD (21-NOV-14)

5RFT of:

  • 50 Double Unders (3:1)
  • 35 KTE
  • 20 Yard Overhead Walk (155/105)
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there’s another cool video of this lift right here

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doc tired

WOD (20-NOV-14)

OH Squat 1-1-1-1

Front Squat 2-2-2-2

Back Squat 3-3-3-3


  • 800m Run
  • 3 min rest

Squats Are Safe, But You’re Probably Doing Them Wrong

by Mark Rippetoe – HufPost Healthy Living

One of the most persistent myths in the entire panoply of conventional exercise wisdom is that squats below parallel are somehow bad for the knees. This old saw is mindlessly repeated by poorly-informed orthopedic surgeons, physical therapists, and chiropractors all over the world. Better-informed professionals such as productive strength coaches, weightlifters and powerlifters, and those willing to examine the anatomy of the knees and hips for more than just a minute or two, know better. Here are four reasons why.

1. The below-parallel (hips just below the knees) squat position is a perfectly natural position for the human body. People all over the non-air-conditioned world spend time squatting as a resting position throughout the day, and all of them arise from it without injury. There is nothing harmful about either assuming a squatting position — whether sitting down in a chair or into an unsupported squat — or returning to a standing position afterwards. The world record for the squat in the sport of powerlifting is now over 1,000 pounds, and the guy is just fine.

We’ve been squatting since we’ve had knees and hips, and certainly since the development of the toilet. The relatively recent idea of gradually loading this natural movement with a barbell doesn’t change the fact that it will not hurt you. If you do it correctly — you don’t get to do the squat wrong and then claim that squatting hurts your knees, any more than you get to drive your car into a bridge and then say that cars are dangerous.

This discussion refers specifically to the strength training version of the movement, the one designed to make you progressively stronger by lifting progressively heavier weights. If you are doing squats as calisthenics, it doesn’t much matter how you do your hundreds of reps, because you’re going to get sore knees anyway.

Continue Reading…

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slammin bars

WOD (19-NOV-14)

7 rounds, 3min each of:

  • 100m run
  • 5 pull-ups
  • 10 push-ups
  • 15 squats
  • AMRAP power cleans (135/95)

rest 1 min between rounds, score is total power cleans completed

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martin squat

WOD (17-NOV-14)

Teams of 2

AMRAP in 20 min of:

  • 10 Push Press (115/80)
  • 10 KB Swings (53/35)
  • 10 Box Jumps (24/20)

Partners complete full rounds before switching.  One working, one resting at all times.


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ash tgu

WOD (13-NOV-14)

21-15-9 Reps for time of:

  • Turkish Get-Ups (45/33) (alternating arms)
  • Sots Press (45/33)

The Turkish Get-Up Part 1

by Jeff Martone – CrossFit Journal

The Turkish get-up (TGU) is an outstanding exercise that develops strength, flexibility, and stability throughout the entire body. It has especially proven itself as an excellent prehabilitation and rehabilitation exercise for the shoulders. In addition, a mastered TGU will make all overhead exercises safer and easier.

Historically, the TGU was a staple exercise for old-time strongmen and wrestlers. It’s been said that in the days of old, this was the first and only exercise taught to many aspiring weightlifters to practice. Supposedly, no other exercises were taught or practiced until the pupil could perform the TGU with a 100-pound weight in either hand. At first, I thought this might have been just weightlifting folklore. However, I decided to make the 100-pound TGU a personal goal. After reaching this goal, I quickly realized the wisdom behind the methodology. First, it takes tenacity and commitment to conquer this feat of strength. Second, it slowly yet steadily builds a solid foundation of strength that nearly “injury proofs” the body, making it ready for more demanding training. Third, it significantly strengthens the major muscle groups, small stabilizing muscles, and connective tissues.

Continue Reading….    (it helps to have a CF Journal subscription)

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tommy j

In honor of the 239th birthday of the U.S.M.C and by request of MAJ. Tommy Jay Thompson, USMC (ret.)

WOD (10-NOV-14) 

For Time:

  • 20 Strict Pull-Ups
  • 100 Sit-Ups
  • 3 Mile Run

***derived from the USMC physical fitness test***

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brant wade

WOD (07-NOV-14)


AMRAP in 20 min of:

  • 400m Run
  • Max Reps Pull-Ups

2014 Reebok CrossFit Invitational

CrossFit’s international team competition is making its first trip to U.S. soil after two years abroad.

The competition will be held at the SAP Center in San Jose, California, on Sunday, Nov. 9.

This will be the third consecutive year of the event. Last October, Team World—made up of Europeans, Canadians and Australians—was able to avenge Team Europe’s 2012 20-6 loss by taking the fifth and final event to score a 24-19 victory over a stacked Team USA. (Watch: USA vs The World: Decisions That Made the Difference.) The sold out competition took place in Berlin’s Templehof Airport, and was broadcast live to 59 countries in Europe and streamed live to North America.

This fall, the CrossFit Invitational will feature four all-star teams in a new format. Four-person teams will consist of top athletes from the U.S., Canada, Europe and Australia. Each team will be streamlined to just two men, two women and one coach. The rosters have yet to be announced, so stay tuned to the Games site for updates in the coming weeks.

The competition will take place from 4-6 p.m. PT. Gates will open early, and there will be a vendor village and activities for fans who want to throwdown, mingle or shop before the event.

Continue Reading…

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susie cleanfinish

WOD (05-NOV-14)

4RFT of:

  • 5 Power Cleans (185/135)
  • 200m Run

A Day With Coach B.

by Hilary Achauer – CrossFit Journal

Being coached by Mike Burgener is a singular experience. Not only is he one of the best Olympic-weightlifting coaches in the country—he coached the Junior World Women’s Weightlifting Team and runs the CrossFit Olympic Lifting Trainer Course—but Burgener also has a way with words.

Colorful language and incisive, targeted coaching cues flow effortlessly out of Burgener’s mouth. He’s tough but full of warmth and genuine enthusiasm, regardless of the weight on your bar.

Burgener is so good that CrossFit athletes from around the country drive for hours to remote Bonsall, Calif., just to hang out in his two-car garage and soak up his wisdom.

He doesn’t charge for these sessions. All he needs is advance notice to make sure he’s in town.

“I choose not to charge,” Burgener said. “I’m blessed. It all comesback,”he said.

Tough Love

Bonsall is a small town of about 4,000 people, full of rolling hills and wide-open vistas. I made the 45-minute drive from Pacific Beach with two friends to check out Mike’s Gym and pick up some weightlifting wisdom.

Continue Reading…

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wilson tiredCrossFit is hard

WOD (04-NOV-14)

AMRAP in 5:00 of:

  • 10 Bar Facing Burpees
  • 15 Thrusters (95/65)
  • 20 C2B Pull-Ups

At the 5:00 mark establish a 5RM Hang Squat Snatch

At the 10:00 mark:

  • 25 OH Squats (135/95)
  • 75 Double Unders
  • 300m Run
  • 75 Double Unders
  • 25 OH Squats

CrossFit and Functional Training

by Mark Rippetoe - T Nation

Here’s what you need to know…

  • Streng and skill can’t be developed through methods that employ constant variation.
  • Strength is the most important physical attribute, improving all other attributes, like speed, agility, balance, and power.  Basic barbell training is the best way to build strength.
  • CrossFit and “functional training” completely miss the point of basic strength training.
  • A wobble board squat can’t translate to a skilled performance in an actually sport, unless the sport is wobble-board squatting with light weights.
  • An increase in strength always improves athletic performance.

I have voiced my concerns about CrossFit and “functional training” on T Nation before. Amazingly enough, their practitioners have not been persuaded to discontinue their activities. So this time, I’m just talking to you.

At the risk of being initially perceived as repetitive, I’ll revisit the topic from a different angle, and perhaps my revised argument will be more convincing. And this time I’ll try to present it in a way that will be understandable to everybody, not just the readers of T Nation.

Continue Reading…

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