Posts Categorized: WOD

WOD Friday Feb 10, 2012

Grace 30 clean and jerks (135/95) for time Or… Fran Thrusters (95/65) Pullups 21/15/9 Or… Karen 150 wallballs (20/14) for time — If in doubt, choose Fran.

Valentine’s Day Throwdown

On Saturday a few of us will be doing a Valentine’s Day partner WOD.  It’s a short one and should be fun.  All couples are invited to attend.  Sorry, no same-sex couples.  Not that there’s anything wrong with that.


In today’s WOD we asked you to practice something. A few days ago CrossFit Verve had a good post about what that means, and the difference between training and practice. Good stuff. “Practice” There are ten general physical skills that you cannot live without. Cardio/respiratory endurance, stamina, strength, flexibility, speed, power, coordination, accuracy, agility, and more »

“The World’s Healthiest 75-Year-Old Man”

This is a great article. It’s not really about CrossFit, but it’s close enough to share here. Click the link and read the whole thing. On any given day, in a private gym above Malibu’s Paradise Cove, a handful of men show up to attempt a workout known as the Circuit, more than three thousand more »

WOD Thursday Feb 9, 2012

Skill Work: Practice something you suck at. Muscle-ups, handstand pushups, double unders. Front-rack mobility, overhead squat mobility. Hollow-body position. Whatever it is, spend 15-20 minutes working to get better at something. Then… 10 deadlifts (185/135) 15 burpees 200m row AMRAP in 12 minutes Note: For larger classes, consider doing this workout in two heats so more »

“Lessons Learned”

And a few days ago this must-read article (PDF) was posted on the CrossFit mainsite. Seriously, read the whole thing, it’s great. Don’t get me wrong … you need to go heavy. It’s a critical part of the programming. CrossFit is not a conditioning program. It is a strength and conditioning program. Yet the fact more »

“8 things a new, and veteran, CrossFitter should know”

Mike Cornista found this excellent article. Here’s one thing, click the link for the rest. Get good before fast Even if you can keep up with 90% of the class your first day, it doesn’t mean you should. Our CrossFit drug is potent and it will catch you the 2nd day if you don’t respect more »

WOD Wednesday Feb 8, 2012

Bench Press 3-3-3-3-3 Then… 45 seconds hand-release pushups 45 seconds rest 45 seconds kb swings (55/35) 45 seconds rest 45 seconds double unders 45 seconds rest 3 rounds for total reps

A few more thoughts about time limits (and scaling)…

1. A time limit does not imply that you should take the entire time allowed to complete the WOD. The time limit is the outer limit on how long it should take you. I believe very strongly that today’s WOD is much better when completed in 15-20 minutes as prescribed (or scaled down) rather than more »


“If lifting heavy weights for partial squats were of any benefit for sports, Gold’s Gym would be fielding the majority of the 2008 Olympic team.”

Regarding Time Limits…

When a WOD has a time limit, it’s for a reason. It could be to ensure that the athlete doesn’t stray too far from the time domain that the workout was designed for. It could be to help prevent injuries. It could be to force you to check your ego at the door. It could more »

WOD Tuesday Feb 7, 2012

10 power cleans (135/95) 20 pullups 10 front squats (135/95) 20 knees to elbows 10 jerks (135/95) (push jerk or split jerk) 20 box jumps (24/20) 3 rounds 30 minute time limit If your hands are damaged or get damaged during this WOD — or if you THINK they will get damaged — substitute situps more »

WOD Monday Feb 6, 2011

When the clock starts, do 50 kb swings (55/35). Then move to the pullup bars on the left side of the gym. Do 20 squats. Bear crawl to the other side (where we do wallballs). Do 20 situps. Broad jump back over to the pullup bars. Do 20 squats. Bear crawl to the other side. more »


“Anyone who says that full squats are ‘bad for the knees’ has, with that statement, demonstrated conclusively that they are not entitled to an opinion about the matter. People who know nothing about a topic, especially a very technical one that requires specific training, knowledge, and experience, are not due an opinion about that topic more »

WOD Friday Feb 3, 2012

Cindy 5 pullups 10 pushups 15 squats AMRAP in 20 minutes Or… Mary 5 handstand pushups 10 pistols (alternating 5 per leg) 15 pullups AMRAP in 20 minutes

WOD Thursday Feb 2, 2012

Deadlift 5-5-3-3-1-1 reps We’re not looking for PRs on the last two sets (1-1) here. Instead pick a weight that’s around 90% of your one-rep max. Then… 3 deadlifts (275/185) 6 burpee box jumps (24/20) 9 situps 5 rounds

The CrossFit Games Open: A Plea from Kelie Willson

This is from Kelie Willson (the less crazy one). She speaks the truth below. MY PLEA So I am going to do my best to convince each and every one of you to join the CrossFit Open this year..(Or at least 50% of you!) This is the second year CrossFit is doing the Open for more »

WOD Wednesday Feb 1, 2012

Do 3 of the following, in whatever order you want, resting 5 minutes in between. 1. 1000m row 2. Annie 3. 100 wallballs (20/14) 4. 100 burpees 5. 250 double unders NOTE: If you only have time for 2, that’s ok.

Alternating Grip or Hook Grip for Deadlifts?

Thanks to Rob Southards for sharing this long but informative article. Click the link for the whole thing. Other trainees opt for the alternated grip from day one simply because it is easier and they can hold more weight. The logic there is that stronger is stronger. However, what these trainees are missing is that more »

Fish Oil

Thanks to Kelly Bruhn for passing along this article about the benefits of fish oil. Here’s an excerpt. Click the link for the whole thing. Fish oil is well known for its beneficial cardiovascular and cardiac health effects. In 2004 FDA approved a prescription fish oil preparation for treatment of high blood triglycerides (hypertriglyceridemia) 1. more »