Posts Categorized: WOD

Paleo update

I’ve been at the paleo diet for a month now, so I thought it was time for an update. Just as a clarification, I didn’t go strictly paleo. I mixed in a little bit of what Mark Sisson has termed “primal.” So, I ate a little dairy in week three and then found that it may not more »

The turtles are laughing

I am slow. I’m not talking mentally, though that’s actually up for debate. I am slow at CrossFit W.O.D.s. Still. After three months. In fact, I’m so slow that I’m almost always the last person to finish the W.O.D. Even when new people start. Does this bother me? Hell yes. Should it bother me? I more »

Workout Of the Day

For Time” 10 Front Squats___10 Lunges___10 K.B Swings___10 Knees & Elbows___10 Rounds

Workout Of the Day

For time: Carri 500 m Row___21-15-9___of Pullups, Pushups, Squats____500m Row

By the numbers

My CrossFit numbers … Times gone to CrossFit: 34 Total deadlift: 205 pounds Total back squat: 105 pounds Total overhead press: 75 pounds Box jump height: 20 inches Kettlebell: 35 pounds Pushups without stopping: 20 Pullups without stopping: 6 Wallball weight: 10 pounds Times I’ve wanted to die after a workout: 34 My paleo/primal/caveman numbers more »

Workout Of the Day

Wednesday March 24 2010 For Time: 15 Reps for:  Decline pushup___Wall Balls 20# 10’___Box Jumps___K.B swings________6Rounds

Workout Of the Day

Tuesday March 23 2010 For Time:  10 Push Press___15 Situps___25 Squats___30 Parallett jumps________4 Rounds


CROSSFIT TOTALS FEMALES         TOTAL WEIGHT           SCORE 1.    KELIE                485 LB                      412.638 2.    JAMI                  415 LB                      378.065 3.    SUMMER         510 LB                      354.756 4.    MELLISA          375 LB                      317.325 5.    AMANDA         365 LB                      303.023 6.    HILLARY D      385 LB                      297.874 7.    BETTY              340 LB                      285.94 8.    PAULA       395 LB                      284.242 9.    KATHY             355 LB                      more »

SCHEDULE CHANGES I wanted to remind everybody that, there will be no evening classes today or any morning classes on Monday March, 22nd. Starting in April we will be eliminating the 5am class.  But we will be adding a 1100-1200 class on Monday, Wednesday, and Friday’s.  I encourage people to look at the schedule at more »

Workout Of the Day

Thrusday March 18 2010 For Time: 20-15-10-5-10-15-20 Incline Pushups___Deadlifts___Knees to Elbows___Wallballs

Work Out of the Day

Weds  March 17 2010 16 S.D.H.P 14 K.B swings over head, 12 Pullups__5 Rounds

Workout Of the Day

Tues March 16 2010 For Time: 100 Jump Ropes, 20 Box Jumps, 15 Pushups, 10 Trusters, 10 Rounds

%*#@$ paleo …

So, I caved. Really, I thought joining CrossFit would be the last time I gave in to peer pressure. But here I am, almost one full week into trying the paleo diet. It’s not that I have any particular beef (horrible pun gleefully intended) with the paleo diet. It seems like a sensible way to more »

The social aspect

I went to my old gym for two and a half years and never met anyone new. I’ve been going to CrossFit for three months and have met at least a dozen people. It’s amazing what you find in common with someone who’s siting beside you, dripping sweat after burpees and lunges and pull ups more »

Workout Of the Day

CrossFit Total starts today. Weigh in Max Press Max Back squat Max Dead Lift For Total #

Workout of the day

Tuesday March 9 2010 For Time: 2 Down and backs___10 Dead lifts___30 Situps___30 Wallballs 10′ 4 Down and backs___10 Dead lifts___30 Situps___30 Wallballs 10′ 2 Down and backs___10 Dead lifts___30 Situps___30 Wallballs 10′ For Time

W.O.D Monday March 8 2010

For time: ______Team Work out:____(Row 200m @ a time). When you are done rowing do:(____20 Situps____15 K.B swings____10 Brupees). Do as many rounds need to get a total row distance of 8000m