Thursday 7-31-2014


20min to warm up and find a heavy Clean (full) + FS
If you miss 3 times at the same weight, drop 10-20# and stay there for the remainder of the 20min


12min AMRAP
10 Cal row
15 Pull Ups (strict or kipping)
2 (full) Cleans at 80-90% of the above
**If the clean is new to you, go lighter and work on the skill.  If you are going heavy, make sure you don’t abandon your technique as you fatigue.  If you are missing in the WOD, drop the weight.


Wednesday 7-30-2014


Power Snatch:
12min to Review and Warm-Up
EMOTM 2:    5 TnG Power Snatch
–60s to add weight
EMOTM 3:    3 TnG Power Snatch
–60s to add weight
EMOTM 5:    2 TnG Power Snatch
Choose your weights, but if you start failing drop the weight.  We want to be sure that you’re doing the movement correctly and start looking at cycling it a little more efficiently in your WODs.


3 rounds of:
20 Wall Balls
15  Lateral Hops over the bar
10 Deadlifts (no more than 70% of your max)
5 Wall Walks
Scale Up: You can sub strict HSPU for the Wall Walks if you can do them full ROM(no abmat, or 35# plates and 1 abmat)


Tuesday 7-29-2014


Push Jerk 3-3-3-3


12min AMRAP
5 double unders + 3 toes to bar
10 double unders + 3 toes to bar
15 double unders + 3 toes to bar
20 double unders + 3 toes to bar
25 double unders + 3 toes to bar
30 double unders + 3 toes to bar
35 double unders + 3 toes to bar
40 double unders + 3 toes to bar
45 double unders + 3 toes to bar
50 double unders + 3 toes to bar
55 double unders + 3 toes to bar
60 double unders + 3 toes to bar
65 double unders + 3 toes to bar
70 double unders + 3 toes to bar
75 double unders + 3 toes to bar
80 double unders + 3 toes to bar
85 double unders + 3 toes to bar
90 double unders + 3 toes to bar
95 double unders + 3 toes to bar
100 double unders + 3 toes to bar
105 double unders + 3 toes to bar
–If you manage to get here before time is up, simply note your time and finish.  DU do not need to be unbroken.

Monday 7-28-2014


Back Squats 4/3/2/4/3/2/4
Start around 70% for the first set of 4, increase each wave
Try to be at LEAST at 80% for the last set of 4
Rest 2-3 minutes between sets.  Really.  Use the clock.


For Time:
KB Snatch (each side)  53/35
odd numbers:  Wall Balls
even numbers:  Burpees
(15min cap)

Scale Up:  Do the full 21-18-15-12-9-6-3 .  No alternating on the snatches.  Do all reps on one side, then switch.  Unbroken Wall Balls.  20min cap.

Sunday News? Weekly Review?

Our first Week In Review/Weekly Update/Sunday Spotlight (Lisa K.. help, we need a name!)

New Members

We’ve welcomed a few new members: Jacynda, Chad, Michael, Maria and Joel. Be sure to introduce yourself in class and offer a few tips or words of encouragement. Welcome to you all, and now that you are done with the Elements classes it’s time to get down to business this week!

Gym News and Updates

If you see Mark (granted you will need to get up early to do so) be sure and congratulate him on his Back Squat PR. A BodyWeight squat is a big milestone and something he has earned through a lot of hard work.

Katy Brawner was featured in our first Member Spotlight this past week and shared with you her love of rowing and Wall Balls. Those of you who had the chance to retest her favorite WOD – did you beat your old score? You’ll be seeing these now on a regular basis and learning a little more about the people working out beside you.

The Affiliate League folks had their first competition practice. Special thanks to Sagar for being the only one representing the guys this time!

Brittany and Jon added two new members to their family: Mosley and Slinky, mini dachsunds! They probably have pictures if you ask..

Matt R continues to work on that muscle up..

Slate Summer Challenge

We are starting a contest of sorts – a series of challenges that will be introduced over the coming weeks. Points will be awarded for the top scores and for the most improvement when the WODs are retested at the end of the summer. These will be primarily skill based and something you can easily practice on your own before class or during open gym.

You’ll get two challenges introduced this week (they will be the WOD on Tuesday and on Friday), with one each week after that.

There is a prize and it will be announced later this week with the formalized rules.

Programming Notes

We wanted to give you some ideas on what to expect over the next 6-8 weeks as far as programming in the classes.

You should see a balance in a focus between strength and conditioning, with perhaps a slight bias towards strength. We are still looking to improve your absolute strength, but as we continue through this cycle we need also to improve your ability to express that strength in your workouts. Most of your strength work will be targeting that absolute strength, though there will be a good bit of work on muscle endurance, stability and skill as well.

That said – we will be regularly stressing different systems with hard workouts. This means that you will start to see harder workouts more consistently. You are not going to see a gasser every day, but there are going to be difficult workouts.

Things you should expect to see (or may have already noticed):

  • You will start seeing EMOTMs make their way back into the strength portion
  • You have already seen a good bit of Wave Loading in the strength portion.   You might see, for example: 4-3-2-4 Front Squat. Or it might repeat: 4-3-2-4-3-2-4.  You might also see an ascending wave of: 2-3-5-2, etc..
  • You will begin to notice that there are days when you hit a movement pattern or a muscle group in the strength portion and then hit it again in the WOD.

That’s all for this week. We’ll have more news next week, hopefully with both a new name and some photos to along with the news and a prettier format as I figure out what can/cannot be done on this site!

Sunday 7-27-2014


5 sets of:
2 Strict Press + 2 Push Press AHAP
Try to increase each set


3 rounds:
90s Max Lateral Box Jumps
90s Max KBS
90s Max Burpees over the KB
rest 90s

Saturday 7-26-2014


Deadlift 6-2-6-2-10


3 rounds for time (20min cap)
50 Calorie Row (each partner must row at least 10)
20 Back Squat 135/95/65  (10 each)
20 Front Squat 135/95/65 (10 each)
20 Chin-Ups (each partner must do at least 5)
50 Double Unders (each)
**Sub for DU is 75 singles + 10 burpees (each)


Friday 7-25-2014


for 15-20 minutes alternate between the two skills
A) Unbroken sets of 80/30 Double Unders
B) Handstand Skills:  Holds, belly to the wall
Shoulder taps, belly to the wall
Freestanding Holds
HS Walks



3 rounds of 5min each:
5 Power Cleans 115/75
5 Thrusters 115/75
5 Burpees
1min rest between rounds

Our First Member Spotlight

For our first Member Spotlight, we’re featuring one of our founding members – Katy Brawner.  You have probably met her already; she is a regular in the evening classes but has been known to make surprise appearances in the early morning as well.  She is one of the friendliest people you’ll meet at the gym, and while she can be a fierce competitor when the clock starts, her voice is also the one you’ll hear above the noise cheering for others in the class.

Katy’s favorite WOD is one we did 6 months back (1/24/14).   The workout inspired the following quote from Mark that day :
“I can’t wait to get off this rower and do wallballs”

We’ll redo it again today – check your log books and see if you can beat your time.

A little more about Katy in her own words:
Occupation: engineer
Crossfitting since: April 2012
First crossfit experience: I have two first experiences that I remember well
1. I thought I was in shape when I did My first WOD which included box jumps, kettle bell swings and sprints. At the end of it I thought I was going to die but still loved it anyways and knew I would be back.
2. On day 2 one of the movements we were learning was rowing. Jared explained how to row to me and told me to give it a try. Needless to say he had nothing to say when I gave it a try and I laughed a bit when I told him I rowed in college.
Favorite Crossfit WOD: Row 2k, 50 wall balls, Row 1k, 35 wall balls, Row 500m, 20 wall balls
Favorite lift: jerk
Least favorite WOD: anything with running, particularly long distances Favorite Crossfit movement: wall balls
Why do you Crossfit: because I love competition, it’s a different workout everyday, and to stay in shape
Cheat meal of choice: what are cheat meals? I love dark chocolate, pasta, and coffee
Top tips for crossfit newcomers: hang in there, push through the WODs that suck, and remember to enjoy it
What do you do when you aren’t at the gym: work, play softball, travel, and watch chick flicks and “reality” TV
Tell us something we don’t know about yourself: i don’t eat foods like bananas, yogurt, pudding, and jello because of their consistencies Favorite crossfit open workout and why: 12.4/13.3 because I love wall balls and one day I’ll get a muscle up
2014 goals for crossfit: string together 21 pull-ups

Thursday 7-24-2014


Cleans (full)
(80%x3, 85%x3, 90%x2)x2


Katy’s WOD
Row 2K
50 Wall Balls
Row 1K
35 Wall Balls
Row 500m
20 Wall Balls
“I can’t wait to get off this rower and do wallballs” – Mark

Wednesday 7-23-2014


Review KB Snatch
3 rounds
8 TGU/side
8 KB Snatch/Side
30s Plank


5 Rounds:
400m run
15 OHS 95/65

Tuesday 7-22-2014


Back Squat 5-4-3-2-2-5
Go Heavy.  Every set.  Decide on your weights, then go 5-10# heavier than that.  Don’t sandbag the earlier sets to hit heavier doubles.  The second set of 5 should be at least 5-10# heavier than the first.


12min AMRAP
200m weighted run
200m Uneven Farmers Carry (switch the heavy/light side half way)
5-10 Strict Ring Dips (if you cannot do this full ROM, sub Box Dips or HR Pushups)
Mikah, Mack, Matt R:  Use the grips for the FC and do the dips from a MU

Monday 7-21-2014


A1) Push Press 7-7-7 (increase each set)
hold the last rep of each set 5s at the top
A2) 5-10 Strict Chin Ups tempo 51×5 (weighted if possible)
sub is 5 slow negatives, 5s hold at the top
if you cannot hold your chin above the bar do:
5 scap pull-ups + 10 ring rows


On a running clock
(15min cap)
KBS (American)
Box Jumps
Wall Balls
Cal Row
Pistols (sub air squats, deck squats, or 1-leg squats to a box)

Saturday 7-19-2014


Thrusters 7-7-5-3-3 AHAP


Partner 1 Front Rack Hold 135/95
Partner 2 Rows 1K (switch as needed)
Partner 1 Holds Deadlift Lockout
Partner 2 Does 40 Back Squats 135/95 (switch as needed)
Partner 1 Hangs from the bar
Partner 2 Does 40 KBS 53/35
Partner 1 Holds a plank
Partner 2 Does 40 OHS 95/65

Friday 7-18-2014


None today. Set up your stations, warm up the movements and use the extra time for mobility at the end.

Hero WOD

Andrew Richard Nuttall—or Andy Nutts, as his friends knew him—was a lieutenant in Princess Patricia’s Canadian Light Infantry and a coach at CrossFit Vancouver in British Columbia.

On Dec. 23, 2009, Nuttall was killed by an IED in the Panjwayi District of Afghanistan. He is memorialized in the Hero workout “Nutts”

For time:
15 Deadlifts 250/175
25 Box Jumps 30/24
50 Pull-ups
100 Wall Balls 20/14
200 Double Unders
400m Run with a 45/25# plate
(35min cap)

Thursday 7-17-2014


Push Press 3-3-3-3  AHAP


3 rounds for time (20min cap)
30 Cal Row
10 Toes to Bar
10 Power Clean 135/95
5 Ring Dips (no bands)
**Mikah and Mack (and anyone who did a strict MU in Tuesday’s testing) – do your dips from a MU


Wednesday 7-17-2014


A) (Full) Cleans

Introduction and Review
moderate weight. Don’t go above 85% of your max today; you’ll be focusing on this lift for the next few weeks, concentrate today on getting it right at the lower weights.

B) Front Squats

Find a heavy double in no more than 5 sets
Start 10-20# heavier than your last successful double from (A)


Every 30s for 3min:
6 burpees
Mikah/Mack wear a weight vest or go for 8
rest 2min
In 3min:
Max Double Unders

Tuesday 7-15-2014


Quick review of rowing technique, tips, dos/don’ts
2x500m Row AFAP 1:1 Rest


One:  In 15min:
Test the 2 most difficult progressions you are able to perform from:

A1) One attempt at a max set of unbroken strict Muscle Ups
(From a dead hang, feet off the floor, NO help from your hips)
(If you do not have strict MU, do not do  A2.  Skip to B)
A2) If you got at least 2 strict MU:
One attempt at a max set of kipping MU

B1) One attempt at a max set of strict Chest to Bar Pull Ups
(If you do not have strict Chest to Bar, go to C)
B2) If you got at least 5 Chest to Bar
One attempt at a max set of kipping Chest to Bar (NO BUTTERFLY)

C1) One attempt at a max set of strict Pull Ups
C2) If you got at least 5(women) or 8(men) strict:
One attempt at a max set of kipping pull ups (NO BUTTERFLY)

D) Max Chin Over the Bar Hold

E) Max False Grip Ring Rows (feet on a box)

Two: In 15 min:
Test Up to 3 of the following:
A) Up to 5 attempts at a max distance HS Walk

B1) 1 attempt at a max set of strict HSPU
(1 abmat, hands on 45# plates.  If you do not have full ROM HSPU then go to C)
B2) If you got at least 5 strict:
Up to 2 attempts at a max set of kipping HSPU

C) Max Freestanding Handstand Hold

D) Max supported Handstand Hold (belly to the wall)


Monday 7-14-2014


In 20min:
Review and Warm Up the OHS
Find a 10RM


Open Workout 13.2
10min AMRAP
5 Shoulder to Overhead 115/75
10 Deadlift 115/75
15 Box Jumps 24/20


Sunday 7-13-14

10 mins to warmup then
5-5-5-5-5 across

Back squats
Cals on rower
Ring dips
OH Lunges

Friday 7-11-14

TGU practice
15mins of
A1) 5R/5L TGU
A2) 15 Goblet squats

50 sit-ups
400m Run
30 Ring Rows
200m Run
10 Burpee Broad Jumps

Thursday 7-10-2014


Snatch (full)
20min to a heavy single.  This includes the warm-up sets and review.

After your 3rd miss at the same weight, you’re done going up.  Drop to the lower of 75/55 or 60% of your last successful lift and work on technique for the remainder of the time.


Row 750m
3 rounds
50 Double Unders
15 HR Pushups
10 V-Ups
Row 750m
(12min cap)

Olympic wall stretch w/band 2 mins
T-spine peanut roll (double lacrosse ball, not sushi)
First rib smash w/PVC & ball

Wednesday 7-9-14

Power Clean review

Emphasis on the catch position vs. muted hips

(Miss one and drop down in weight to hit a full set)

3 rounds
15 Goblet Squats
AMRAP 60 secs box overs
Rest 90 secs between rounds


3 rounds
15 KBS (same weight)
AMRAP 60 secs burpees
No rest between rounds

Monday 7-7-14

Work to a solid three rep heavy.
If mobility is lacking alternate mobility and heavy front squats.

FGB – For Time

3 rounds:
20 Wallballs (20/14)
20 KBS (53/35)
20 Box Jumps (20″)
20 Barbell Shoulder-to-Overhead (95/65)
10 Calories on the Rower
Rest :30 seconds

Tuesday 7-2-2014


Back Squat
In 20min:
Warm Up the Back Squat
5×2 80-85%
Work on your speed out of the bottom


In 3min:
500m Row
Max Effort Thrusters 120/75
Rest 3min
In 3min:
500m Row
Max Box Jumps
Rest 3min
In 3min:
500m Row
Max Thrusters 120/75

Tuesday 7-2-14

10 mins to review kip technique and practice

7-8 sets of:
A1) Swing taps on pull-up bar
A2) Max Scap hold (CHEST UP!)
A3) 12-15 American KBS

AMRAP for 14 mins
Cal row (15 for men/12 for women)
5 Front Squats (185/125)
10 Back Squats

Tuesday 7-1-2014


Technique Review and practice for:  Deadlift, Strict Press, Push Press
Deadlift 3×10 (light and perfect)
One max effort set strict chin ups
On the lighter side with perfect reps on the DL.  Something you can do without an extended warmup.  If you don’t have chin ups, do a max hold over the bar and as slow a negative as possible.


10 KB Step Ups
5 Push Press
200m Run
Choose a weight on the Push Press that allows you to get at least 5 rounds

Tuesday 7-1-14

Strict press
10 min warmup
A1) 5 strict press
A2) 45 second plank

200m Farmers Carry (2-45/25 plates)
20 Pull-ups
30 Power Cleans (w/plates used for farmers carry)
400m Run
80 Mountain Climbers