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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.

Continue Reading…

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todd a

WOD (03-DEC-09)

Take 20 min to establish a heavy (not 1RM) power snatch + squat snatch

For Time:

  • 30 Snatches (65% of load from snatch complex)
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WOD (02-DEC-14)

AMRAP in 20 min of:

  • 20 OH Squats (45/33)
  • 20 Back Squats (45/33)
  • 400m Run
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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.

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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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