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spivey hill

WOD (25-March-15)

10 min to est 1rm C&J

For Time:

  • 800m Run
    • 3 rounds:
    • 30 DU
    • 20 shoulder to oh (95/65)
    • 10 burpees
  • 800m Run

***Don’t forget the Spivey Hill Challenge taking place this Saturday!!!***

Graham women create 5K to honor Bill Spivey

by Tori Cummings – The Graham Leader

Over the past few years, Jamie Epperson, Jody Dacus, Xan Holub and Susan Davidson have been running partners, training for and competing in anything from 5Ks to half-marathons.

For the past nine months, the women have been getting ready for a 5K, but this time they aren’t focusing on the running.

They are actually the ones putting on the race.

The Spivey Hill Challenge will take place Saturday, March 28, in honor of Bill Spivey, a native Grahamite.

Spivey attended Eastside Church of Christ, which is how Dacus and Epperson met him.

“Bill was a family guy. He was a lot of fun, and we’ve all seen different sides of him because of going to church with him,” Dacus said. “A lot of (the planning) revolved around how he was and the things that he liked. He was just really active, and he had a lot of things about children that were inspiring and encouraging.”

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harry smileWOD (24-March-15)

For Time:

  • 50 kb snatch (53/35)
  • 5 robe climbs
  • 40 kb snatch
  • 4 rope climbs
  • 30 kb snatch
  • 3 rope climbs
  • 20 kb snatch
  • 2 rope climbs
  • 10 kb snatch
  • 1 rope climb

Know Your Numbers

by Emily Beers – CrossFit Journal

It’s next to impossible to find a CrossFit coach who hasn’t encountered this problem: the client who can’t supply a coach with a single number.

He can’t tell the coach how much he can deadlift or squat. He can’t recall his Helen time or any of his 2014 Reebok CrossFit Games Open scores. He can’t remember if a vague press number was for 1, 3, 5 or 10 reps. He stares blankly when told to do a workout with approximately 50 percent of his 1-rep-max clean and then starts loading his bar by looking at the loads others have selected.

By failing to provide any point of reference to the coach, the athlete is preventing the coach from tailoring the workout to the athlete and helping him get the best results possible. Consider an athlete whose 5 x 5 squat workout includes 3 “work sets” that are far too light to produce any improvements in strength. Or consider a conditioning workout that quickly becomes a test of strength when an athlete has supplied vague numbers and a coach wasn’t able to scale appropriately.

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earth presses


AMRAP in 8 min of:

  • 3 HSPU
  • 3 Cleans (185/125)
  • 6 HSPU
  • 3 Cleans
  • 9 HSPU
  • 3 Cleans
  • 12 HSPU
  • 6 Cleans
  • 15 HSPU
  • 6 Cleans
  • 18 HSPU
  • 6 Cleans
  • 21 HSPU
  • 9 Cleans

***Etc., following same pattern***

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angie pressHappy Birthday Angie!!!

Schedule Changes!!!

As some of you know we’re going to be making a few minor changes for the month of March.  With vacations, spring break and my little “procedure” we’ve had to tweak the schedule a bit.  These changes will take effect March 1 and will be temporary and will be in place until further notice…hopefully we’ll change back to normal as the weather warms up a bit.

  • The 5am class will now meet 3 days / week on Monday, Wednesday and Friday.
  • The noon class will now meet 3 days / week on Monday, Wednesday and Friday.
  • The 6:30pm class is cancelled for the month of March (plan to resume in April)

Thanks for your understanding.  If you have any questions let me know


AMRAP in 9 min of:

  • 15 T2B
  • 10 Deadlifts (115/75)
  • 5 Snatch


  • 6 min to EST a 1RM C&J
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2015 games open

WOD (04-FEB-15)

4RFT of:

  • 10 Pull-Ups
  • 20 Sledgehammer Strikes (alternating)
  • 5 Stone over shoulder
  • 100m Sled Pull (90/45, 50m down and back)
  • Run to FH, around ZBCO and back to the front of the box

Welcome to the 2015 Reebok CrossFit Games season!!!  The 2015 Open is rapidly approaching.  I know we’re a little behind schedule getting info out there but hey, that’s how we do things.  The greatest misconception about The Open is that it’s for the super athletes.  This isn’t just about the competitors hoping to get to California this summer.  This is about everyone.  You have a chance to participate in the same workouts as Rich Froning and Annie T. and to measure yourself against the best, (and those you might have a “competitive” relationship with here at CFV).  I can’t encourage you enough to register.  It doesn’t cost that much and it’s a load of fun.  So, stop thinking you’re not “good enough” and…


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c hedge pu

WOD (16-JAN-15)

For Time:

  • 15 Squat Clean (135/95)
  • 30 T2B
  • 30 Box Jumps (24/20)
  • 15 Muscle Ups
  • 30 KB Swings (70/53)
  • 30 Double Unders (4:1)
  • 15 Thrusters
  • 30 Pull-Ups
  • 30 Burpees
  • 300′ Walking OH Lunge (45/25)

2015 Reebok CrossFit Games Season Schedule

Open registration will begin on Jan. 15. More than 209,000 people participated in the Open last year, and this year the worldwide competition will be even broader and more inclusive. Scaled versions of the Open workouts will make their debut, as well as a new Teenage Division for athletes 14-17 years old.

The first Open workout will be released on Thursday, Feb. 26. As in previous years, the Open will be a five-week competition with one new workout per week. The week’s workout will be released each Thursday at 5 p.m. PT, and competitors will have four days to complete the workout and log their score on the Games site. Score submissions will be due before 5 p.m. PT on the Monday following the workout’s release.

The Open
Feb. 26-March 30, 2015
15.1: Feb. 26 -March 2
15.2: March 5-9
15.3: March 12-16
15.4: March 19-23
15.5: March 26-30

The Masters Qualifier will begin on Thursday, April 23. The world’s top 200 masters athletes in each age division in the Open will be automatically entered into the Masters Qualifier. Like last year, the qualifier will be a four-day online competition. The workouts will be released at 5 p.m. PT on Thursday, April 23, and the competitors will have until 5 p.m. PT on Monday, April 27, to submit their scores. The top 20 athletes in each age division at the end of the qualifier will be invited to compete in the Masters Competition at the CrossFit Games.

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WOD (14-JAN-15)

Front Squat


  • Deadlift (225/185)
  • HSPU

After The Fall

by Brittany Ghiroli – CrossFit Games

On July 4, 2014, Matt Chan and his wife Cherie set out for a quick bike ride.

It was a short drive from their Boulder, Colorado, home to the East Magnolia Trails, and the Chans—passionate riders long before they were big-name CrossFit athletes—were hoping to check out a new route before Matt’s parents came over for a barbecue later that day.

As has become tradition, Matt raced ahead. A four-time top-10 CrossFit Games finisher—including a second-place finish behind Rich Froning in 2012—Matt slowed down at intersections and waited for Cherie, who was unusually stubborn about not wanting to bike that morning. It was raining, it was a holiday, and Cherie—every bit as adventurous as her husband—had one of those unexplainable feelings about the ride.

Three miles in, Matt’s bike stopped and the Chans’ lives began to play out in slow motion.

With a pool of blood in his groin, Cherie tried unsuccessfully to use her search-and-rescue background to help carry him out. Matt tried to stand several times, thinking he could shake off the freakish fall that caused his bike chain to get caught and his handlebars to be forced into the ground and pressed into his right hip. It was not happening.

He lay down and put his hand on the huge lump by his hip, noting the one-and-a-half liters of blood that had started to accumulate. Matt, who retired from a career as a firefighter several years ago to become a full-time CrossFit athlete, was an EMT basic. He could recognize emergencies. This was a field emergency.

Matt partially severed his femoral artery, one of the largest arteries, which provides blood to the lower portion of the body. One inch down and it would have been totally severed, meaning he would have bled out in a matter of minutes. Seven years of training as a high-level CrossFit athlete, putting in hours of Olympic lifting and metabolic-conditioning work, and it was a log on relatively flat terrain that caused a life-threatening injury to one of CrossFit’s most consistent competitors.

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huff point

If you see this guy pointing in the future…do what he says!

WOD (13-JAN-15)

Strict Press

21-15-9 reps for time of:

  • Clean (135/95)
  • Ring Dips
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todd cara
ongratulations to Todd and Cara for taking on the Bandera Trail Run this weekend!!!  Apparently it was just a little muddy…
todd bandera

WOD (12-JAN-14)


3 rounds of:

  • Burpees
  • Power Snatch (75/55)
  • Box Jumps (24/20)
  • Thrusters
  • C2B Pull-Ups

This format is just like Fight Gone Bad.  Spend 1 minute at each station before rotating to the next.  After the pull-ups, take a 1 minute rest before starting the next round.  Score is total reps.

Rise of the Machines

by Bill Star – CrossFit Journal

The earliest pieces of equipment used by men wanting to get stronger and build more impressive physiques were kettlebells, dumbbells and barbells with rounded globes at each end. These globes varied in size, and some were solid iron, while others were filled with shot. Then barbells advanced so plates of different weights could be added and removed from the bars. The next step in the evolution was to put ball bearings in the collars so the bars could rotate as they were lifted off the floor.

The number of people who lifted weights as a form of exercise was meager, at best, so there wasn’t a call for any other equipment. Nor were there any fitness facilities as such, but YMCAs always provided some space for weight training. The spaces typically contained the equipment I mentioned, plus stall bars, medicine balls and Indian clubs. YMCAs became hubs of weight training and continued to serve that purpose for over half a century.

In the ’20s, there was a flurry of interest in physical culture, led by such icons as Bernarr MacFadden, Alan Calvert, Charles Atlas and George Jowett. These men promoted their views on weight training and nutrition in the pages of two magazines: Calvert’s Strength, which was the publishing arm for his Milo Barbell Company, and MacFadden’s Physical Culture. These publications fueled the movement to make people stronger and healthier, which led to a few health clubs opening up in the larger metropolitan areas. The most renowned was Sigmund Klein’s facility in New York City.

When word got around about Klein’s successful venture, other weight-training gyms sprung up around the country. Ed Yarick had one in Oakland, California; Tony Terlazzo opened one in Los Angeles, California; George Yacos had the first such operation in Detroit, Michigan; and John Fritsche ran a profitable gym in Philadelphia, Pennsylvania. In all these facilities, the emphasis was on health more so than strength. There was one in Atlantic City named the Healthorium. Most offered massages, steam rooms, treatments with infrared lamps, and classes in self-defense and even acrobatics.

This is when machines entered the picture.

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Bulletproof-Coffee-lululemon-blog-headerphoto credit lululemon

WOD (04-DEC-14)

3RFT of:

  • 200m Sled Pull (45/25)
  • 10 KB Snatch (5/arm @ 70/53)
  • 5 Tire Flips
  • 10 Pull-Ups

Unfortunately we won’t be having class today at noon due to a previous commitment I can’t move.  We also decided to cancel the 6:30 class so everyone can enjoy the Christmas Stroll downtown!  See you on the square.

Dave Asprey on Bulletproof Coffee


Want More Energy Each Day? Add Butter to Your Coffee

A key discovery of the Bulletproof diet is that there’s a rhythm to the body’s requirements. Eating (or avoiding) specific foods at certain times of day can cause a desired reaction in the body like giving you more energy. It all starts with the most important meal (or in my case, beverage) of the day – breakfast. If you want more energy each day, add butter to your coffee.

Making the discovery

I first learned about the power of blended butter from a tiny Tibetan woman at 18,300 feet elevation in a remote part of Tibet near Mt. Kailash.  In 2004, I staggered into her guesthouse chilled from the -10degree air, and she rejuvenated me with a creamy cup of traditional yak butter tea. I couldn’t get enough of it. The biohacker in me asked, “Why does drinking this stuff make me feel so good even though there’s no air?

When I returned home I brewed some tea, tossed it in the blender with some butter, and experienced nothing but a greasy cup of tea. Clearly, something different was happening back in Tibet. I picked up some high-end tea from a local Chinese merchant, but it still didn’t have the magical effect I remembered. So I went to my local Whole Foods and another gourmet store, where I bought every single brand of gourmet butter from around the world to see if the butter was the variable that mattered. It was.

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