Go get it.

WOD - Friday - 6/1
Box Squats 3-3-3-3-3
3 rounds for time:
10 Muscle Ups
5 KB Swings 53/35

Naomi Kutin is 10 years old and weighs a mere 97 pounds.  She also busted out a 215 pound back squat to shatter the women's world record of 209 pounds at the 97 pound weight class.

The above video is of Naomi at age 9 back squatting 187 pounds.  Atta girl.  She's  a beast.  

Always strive to stay hungry for PRs while remaining humble.  This video gives credance to the ole saying "Remember, somewhere a kid is warming up with your PR." 

Yup.  Damn straight she is.  Like a boss.

WOD - Thursday - 5/31
Rest, Pay What You Owe.
Soooo, you remember 6 weeks ago?


Let me remind you...

Enjoy :)

WOD - Wednesday - 5/30
Benchmark #3 From 6 weeks ago
3 Rounds:
15 Power Clean and Press (95/65)
21 Pullups

Take some time to watch the above video demonstrating proper form on the GHD machine.  To setup for your GHD sit ups, adjust the machine so your butt is on the rear of the cushion.  Interlock your feet between the two feet cushions (make sure to keep your feet flexed with toes pointed toward the sky), ensure your butt is at the rear of the cushion, and your knees are pointed toward the sky at a slight angle.  You do not want straight legs at the start of your sit-up, so if you find yourself with fully extended (straightened) legs, adjust the machine so your feet are closer and knees are bent.

When returning from the bottom of your sit-up, MAKE SURE YOU EXPLOSIVELY PUSH YOUR KNEES DOWN TO FULL EXTENSION (straight).  If you keep 'soft' knees (bent knees throughout the movement), your lower back and abs will be screaming the next day (and not in the I-did-the-movement-well kind of sore).  You may find it hard to walk upright!  We don't want that.  You can see an example of soft knees throughout the movement in the "BAD" portion of the video.

By explosively pushing those knees down, you're working both the hip flexors and abs (your powerhouse) to sit up.  You'll still feel like your core was worked, but you'll be able to stand and function per usual.  Hooray!  No lower back pain!  Winning plus strong abs and hip flexors!

If you haven't tried the GHD machine, or have only played on it for a few reps, DO NOT DO YOUR SITUPS ON THE GHD FOR THIS WOD.  We will definitely go over the movement with you and show you how to use the machine, but go ahead and stick to the abmat for now.  After you've got some good reps down, and a coach's ok, introduce GHD situps into your warmup.  We want you to really get that form down before jumping into a ton of reps. 

WOD - Tuesday - 5/29
Box Squats 3-3-3-3-3
For time:
45 Pull Ups
35 GHD Sit Ups
15 R arm KB Clean & Press 53/35
15 L arm KB Clean & Press
35 GHD Sit Ups
45 Pullups

The Story of "Murph" (www.memorialdaymurph.com)

A team of 4 Navy SEALs led by LT. Michael P. Murphy on a mission to capture or kill a key Taliban leader, found themselves seriously outnumbered in a firefight with well over 100 enemy troops. Pinned down and under intense enemy fire, their communications operator severely wounded, they were in desperate need for help. Due to the mountainous terrain, their communications could not be received. Understanding the situation, LT. Michael P. Murphy moved to open exposing himself to enemy fire, to use his satelite phone to request immediate support to save his team. LT Murphy was mortally wounded making that call. They continued fighting until Lt. Murphy and two of his three team mates were mortally wounded. His fourth team member, severly injured himself, managed to escape where he was taken in by a local villager until he was rescued 4 days later. He went on to tell the story in a book titled “The Lone Survivor”

For his selfless leadership, courageous actions and extraordinary devotion to duty, LT. Michael P. Murphy received the Medal of Honor, the first service menber to receive the medal in Operation Enduring Freedom, and the first Navy recipient of the medal since Vietnam 

June 28th, 2005 In memory of Navy Lieutenant Michael P. Murphy, age 29, of Patchogue, N.Y., who was killed in Afghanistan on June 28th 2005. Lt Murphy had a favorite workout he would do to prepare for his deployments. He was an avid Crossfitter and would make sure he wore his body armor for this workout, which he started calling “Body Armor” After his death, the crossfit community renamed it, it would now be referred to as “Murph”. A very demanding workout had just been given a name, and a soul.


WOD - Monday - 5/28
For Time
1 Mile Run
100 Pullups
200 Pushups
300 Squats
1 Mile Run

Wear a weight vest if you have one.  You may partition the pullups, pushups, and squats ANY WAY YOU LIKE as long as the work gets done. 

This Memorial Day Weekend, be sure to give thanks and remembrance to those who serve, both past and present. 

The gym schedule for the holiday weekend will be as follows:

Friday 5/25 - NO OPEN GYM.  Regular Classes at 4 pm, 5 pm, and 6 pm.

Saturday 5/26 - TEAM WOD - 9 am

Sunday 5/27 - Closed

Monday 5/28 - MEMORIAL DAY - NO MORNING CLASSES, NO OPEN GYM.  The gym will be open for 4 pm, 5 pm, and 6 pm classes.

WOD - FRIDAY - 5/25
(10) 100M Sprints

We've had few pretty epic fails in the gym, but none of our fails compare to these.  Maybe they just needed a rest day...

WOD - Thursday - 5/
If I had a dime for every time Coach Ly and Coach Les said "Technique, technique, technique!" before a heavy lift in a WOD, I'd be the richest Crossfitter in all the world.  It's getting our brains to actually PROCESS their words wisdom during the last few rounds of a killer workout - that's the hard part. 

Try to maintain good technique throughout this WOD - if this means slowing down a bit, so be it.  Better to perform 1 beautiful and technical power clean, than wasting energy with 5 fast and shoddy attempts.  It seems counter-intuitive to take those extra few seconds to perfect your form, especially when you're face to face with the clock, but I promise you - technique pays off.  Good technique ensures efficiency of movement, which translates into less wasted energy, which means you can do more of movement you're focusing on, even if it seems a bit slower.  If you're trying to speed through lifts, making failed attempt after failed attempt, or muscling the weight up, you're taxing your muscles, working inefficiently, performing unsafely, and not making progress through the WOD.  If you're gonna lift the heavy weight, for pete's sake, make all that effort COUNT toward completing your WOD! 

No matter if you're in Round 1 of the WOD, or Round 5, if you fail  to lift your lift rep or it feels incredibly sloppy, take a step back, a big deep breath, think about your form, and THEN try again.  Implant the voice of Coaches Ly and Les in you head - "Technique, technique, technique!", and if that doesn't work try, "Slow is smooth, smooth is fast".  By the time you repeat that to yourself, take a big breath, you should be ready to attempt your lift again.

Go get 'em Beasts!

WOD - Wednesday - 5/23
5 Rounds for time:
12 Power Cleans (165/115)
12 Burpees

Who knew there was so much to those lil ole box jumps!?!  Our friends Carl Paoli and Kelly Starrett are here to tell you almost EVERYTHING you could ever want to know about perfecting your box jump technique.  The 23 minute video is long, but well worth a view if you have the time.  There are also some nice muscle loosening exercises around 11:19 to get those arms, hips, legs, calves, and ankles warmed up and ready for a crap ton of box hoppin'.

WOD - Tuesday - 5/22
3 rounds for time:
400m Run
21 Box Jumps (20”)
12 OH Squats (95/65)
Pio wants YOU to do his Birthday WOD
Happy Happy Birthday to our very own 6'3" gym giant, Pio!  You always make everyone smile and laugh, and you move so fast we have to stick weight vests on you to slow you down!  You're a BEAST, PIO!  Happy Birthday!

WOD - Monday - 5/21
Pio's Birthday WOD - "Listen Bitch!"
AMRAP 25 Minutes:
400 M Run
7 Thrusters (115/85)
10 Box Jumps (30/24)
10 Toes to Bar
3 Rope Climbs
1 Mile Run