WOD Tuesday June 21, 2011

6 handstand pushups (or 30 second handstand hold)
9 ring dips
12 kb swings (55/35)
15 box jumps (24/20)

AMRAP in 18 mins

Try for partial range of motion on the HSPU rather than handstand holds — even if the range of motion is only a couple of inches. Use abmats to shorten the distance to the floor.

To get an RX, you must finish the round you are working on when time expires. Those additional reps do not count toward your score.

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Fill in the Blank:

You Know you are a Crossfiter when:

  • You Can’t hold a beer in your had that night
  • You cant sleep because you know you can do it faster
  • You chalk the steering wheel before going on long drives or its already chalked…….just in case
  • When you have and WOD KILLA sticker on your rear window and get stopped 3 times by the cops on your way to work to explain what it means.  Then they tell you your crazy.
  • You deadlift you 125lbs dog in and out of the car.  No jumping allowed.
  • You jump off the bed and yell TIME at the end of “Relations”
  • You see a tree branck or any horisontal hanging object and feel the need to do a pull-up.
  • When your 3 year old is teaching her friends to do a burpee.
  • You own more workout shorts the jeans
  • You realize you want to be strong not skinny
  • You do burpees in the dressing room before you buy workout pants to ensure you crack doesn’t pop put
  • You hands look like you’ve been washing then in battery acid.
  • You plan all meals around WOD and your WOD is all you think about all day long.
  • You start noticing that you squat perfectly when bending over to do ANYTHING
  • You do a Different girl everyday of the week
  • You can actually feel your blood run through your veins faster when you hear 3,2,1, ….Go!
  • You dont go to the gym, you train
  • You say things like” i need to shave my hands” and your no crazy.
  • The people at your gym have become your family
  • You go out in public and wonder what random people’s FRAN time would be
  • You get bummed out because it is your rest day
  • You choose 21159 as your PIN number.

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Road to Combat Challenge

Hello Cross fitters!

First of all thanks for all the response I have gotten from those of you who want to see Justin go to the World Finals! 

After watching Justin dominates at the local Firefighter Combat Challenge, Jared and I asked Justin if he was going to go to the championship since he qualified, he of coarse said no that it would cost a lot of extra money that he did not have right now to spend on something like that.  After talking to Jared and a few other people who also wanted to see Justin go, I decided to email Justin.  I asked him if the trip was paid for would he want to go to the Worlds.  Of course it is hard for any of us to accept money, but he put his pride aside and said Yes, well actually he said “Hell Yes” and was very , very grateful and told me he would make the Gym proud (which I am sure all of us believe he will)!

So right now we are looking to raise $1,500 so send him, which for one person is a lot of money, but not much for a group to raise, and maybe we could even make a little extra for him, since I am pretty sure he is figuring on eating PB &J the whole time to save some money!  Here are my thoughts so far. Maybe a BBQ at the Gym and sell some food ( Paleo I am sure J) also Yanni has some pizza coupons people could sell and we could make about $10 a piece on those.  Also any one who is creative could make up a flyer to put at the fire stations and any other ideas would be great!  We have some time and with all the people at the Gym I think we have a lot of connections that will make this goal easy! 

So  right now, if you want to email me keliev@hotmail.com with any ideas or connections you may have and hopefully in a few weeks we can get our efforts going.  I will try and be at the gym  a few times next week  if anyone wants to talk with me about ideas, and maybe next Saturday we can have a meeting.

Thanks everyone! I know Justin is very grateful for this opportunity and I told him I am looking forward to seeing him lying on the floor after every workout!! I was even thinking we could get him to do a burpee for every dollar we raise J although he has not agreed to that yet!  



Jared and Kelie Willson

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CrossFit Games

There has been a lot of talk around the gym about participating in Crossfit Games in 2011. Crossfit Games 2010 is this weekend. They will be streaming the event live on the internet. I am not sure how it works, but I am guessing that you can go to the main site www.crossfit.com and their will be a link to the live feed. If you are thinking about doing the games then this would be a great thing to watch, in order to give you an idea on what you are getting yourself into. Most have been talking about doing the Affiliate Games, while a few want to try the individual section. For those who have never heard of Crossfit Games, I will try to explain.

CrossFit Games was invented to find the “Worlds Fittest Person”. The CrossFit Games are the ultimate test of fitness. It’s a grueling three-day competition in which the world’s fittest athletes compete in a variety of workouts. What are the workouts? Each year they change, and the details of them are not announced until a couple days before the event. This means that all year long, the athletes are training for a competition whose format is almost completely a mystery. Most athletics have the luxury of knowing exactly what they are training for. CrossFit games you have now idea what you are going to be doing.

Crossfit Games workouts are designed to bring out athletics strengths and weakness. I like to compare CrossFit Games with UFC Fighting. Most of us have watched UFC fighting on TV. If you watched the fighting 15 years ago, it was a whole different type of fighting. Back then fighters would show up knowing only one thing, it might be that they were good at wrestling but didn’t now anything about boxing. I remember watching a match were a guy came out with one boxing glove on. He was hoping to hit the guy once and drop him. But they put him against a wrestler, the wrestler took him to the ground and the boxer was defenseless. Nowadays the fighters still have their strengths, but all show up being able to defend against anything that is thrown at them. You might have a fighter who is an excellent stand up fighter, but if he gets taken down he knows what to do to defend himself.

This is the way the Games are. You will always have your strengths that you depend on, but you should be able to get through any task that is set before you. For example, I have been struggling with double-unders. Last week I took one day and kept working on them until I got it. I’m not as good as Will, but I can do 6-8 at a time. Double-unders might not be one of my strengths, but if I am asked to do them in a workout I can at least get through them. If you are considering training for the Games, then know is the time to start working on your weakness. Pick something that you know are not good at and start working on it. Come in early and work on muscle-ups or stay a little later after the workout and work on your technique for clean and jerk.

The Affiliate Games works a little different. You still do not know what the workouts are, but you do them in teams. The teams consist of 3 men and 3 women. But during the workout you only use 4 people. You can pick and chose which 4 people you want to use for each particular workout. This way you can use your strengths for the workout.

You need to start working on your nutrition now. Stop shoveling crap into your mouth. We are going to start having a nutrition class on Saturday after class. It won’t matter how hard you train if you don’t have your nutrition dialed in. Remember “Ferrari don’t run on pump gas” and neither does an athletic. If you expect your body to perform at a high rate of speed and power then you need to feed it accordingly. Getting your nutrition plan together will be one of the hardest things you do. But once you get it dialed in it will also be one of the most rewarding.

Crossfit Games are getting bigger every year. A couple of years ago it was a small competition that only had about a 50 competitors. Now it has evolved into a massive competition. This year you had to go to a sectional competition and place in the top 20. Then those 20 went to a regional competition where only the top 4 move on to CrossFit Games. This year the top male and female will win $25000.00 and numerous other prizes. I predict that in a few years the prize purse will be double and you will see it on ESPN. The time to start training for the Games is know.

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A week of Firsts

Wow what a week.   Congrats to everyone this week i know that is was hot and the wods were tough.  Good job.  This week I watched  some goals reached.  So just a shout out to this clients for raising the bar to that next level. Katie great job on Rx ing the WODs and doing this while going to paleo diet.  Andy with the heart of a warrior is now not only doing full pull-ups now but climbed the rope 10 time, jumped the 25″ box and is doing double unders what a week man great job. Susie did her first pullups today and continues to learn and challenge herself.  Yanni and Ave who walk in and learned Double unders and now are well on there way to setting goals to do Double unders unbroken.  Justin who texted me and stated he did 25 Du in a row, granted he didn’t do this at the gym and used his cheater rope lol.  To Will who in his personal goal to do 100 DU is now up to 74.  What a week of firsts great job.

One comment.

WOD 7-06-2010

Deadlift 135lb men, 95lb women
Box jump 24in men, 20in women

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WOD 7-02-2010

50 Squats
1 lap
40 box jumps
1 lap
30 pushups
1 lap
20 situps
1 lap
10 pullups
1 lap

2 rounds

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Wod 6-30-10

For Time:

25 Double unders (100)singles

20 Parallette push-ups

15 Walking Lunges (m25,w10) lbs over head

10 Knees 2 Elbows

5 rounds

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The N Word


I would like to start a nutrition log with willing cliental. My goals are to meet on pre determined days throughout the mouth EX: Saturdays after class. During this time the active members would share success stories and tips for those of us that struggle. So for the interested parties please fill free to stay a little after 1200 this Saturday. Also any and all suggestions are welcome after all we have to ad bided by it. Trojanowski

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Congratulations to Andy

Congratulations to Andy on getting some of his first pullups without using any bands. Andy came to us about 3 months ago. He started out using two bands together and doing jumping pullups. Andy has make some tremendous gains in a very short amount of time. If you see him, give him a ” atta boy” and remind him that he is no longer allowed to use the bands. No matter how many pullups are in the WOD.

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WOD 6-29-2010




Do deadlifts with 75% of your max, keep rest between sets to a maximum of 2 minutes


4 laps around building

10 burpees

15 pullups

20 situps

3 rounds

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WOD 6-28-2010

50 box jumps
50 wall balls
40 box jumps
40 wall balls
30 box jumps
30 wall balls
20 box jumps
20 wall balls
10 box jumps
10 wall balls

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What are your goals?

What are your goals? Not just at the gym but in the rest of your life, too. I think everyone should have some sort of goal in and out of the gym. People without goals can lack focus, which eventually leads to lack of motivation and determination. Goals can give you the extra push you need to stay on track.

Justin and Keith set up small goals for each one of us to reach our full potential as well as provide additional skill we may not get from a WOD. Those goals could include being able to do one double under or reaching a new max in your deadlift. Overhead squats, pushpress, learning to master on kipping pullup, a butterfly pullup or even the dreaded handstand pushup are all attainable goals. There have been other kinds of goals — usually harder ones — that have included 1,000 burpees in a week or running 25 miles in a week.

I can’t say I’ve fully mastered or completed any of these yet, but they have planted the seed. Goals help you get to your full potential regardless if you meet the goal or not. Goals push you to dig from deep within and try your best. You will only improve and your WODs will come faster, you will get stronger, and you will gain the confidence and persistence to becoming a better athlete.

One of my biggest fears at CrossFit was that 18 feet of rope you see hanging in the gym. I set a goal for myself to climb the rope. It didn’t matter how pretty or quickly I did it. All I wanted was to overcome my fear and conquer the damn thing. I did it with persistence, practice and determination … and with a little added competition, I climbed the rope — not once — but twice. It took me nearly eight months, but I did it.

Set goals for yourself, follow Justin and Keith’s goals, learn to love them and you WILL succeed. It will make you stronger, faster and have more confidence in and out of the gym.

What are your goals? Post them in the comments.

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What Is Fitness and Who Is Fit?

Outside Magazine crowned triathlete Mark Allen “the fittest man on earth.” Let’s just assume for a moment that this famous six-time winner of the IronMan Triathlon is the fittest of the fit, then what title do we bestow on the decathlete Simon Poelman who also possesses incredible endurance and stamina, yet crushes Mr. Allen in any comparison that includes strength, power, speed, and coordination?

Perhaps the definition of fitness doesn’t include strength, speed, power, and coordination though that seems rather odd. Merriam Webster’s Collegiate Dictionary defines “fitness” and being “fit” as the ability to transmit genes and being healthy. No help there. Searching the Internet for a workable, reasonable definition of fitness yields disappointingly little. Worse yet, the NSCA, the most respected publisher in exercise physiology, in their highly authoritative Essentials of Strength Training and Conditioning doesn’t even attempt a definition.

Crossfit’s Fitness
For CrossFit the specter of championing a fitness program without clearly defining what it is that the program delivers combines elements of fraud and farce. The vacuum of guiding authority has therefore necessitated that CrossFit’s directors provide their own definition of fitness. That’s what this issue of CrossFit Journal is about, our “fitness.”

If you haven’t already, read the whole article by clicking here.

What is your definition of fit? What makes you fitter than the next person? Comments are now open for discussion.

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The Chalk Conundrum

Written by Mike Hom from CrossFit Invictus

It began as an off-handed joke. It progressed into semi-serious statements. It evolved into full-blown declarations.

“Chalk is overrated.”

I used to be pro-chalk. I used to believe dusting up my hands to a coat of pearly, bleached white would ensure victory in my workouts and help bring about improved performance. I would clap my hands and kick up white dust to provide self-encouragement. My “breaks” would give me an opportunity to re-chalkify. I avidly thought chalk was the reason I could do more pull-ups. I thought chalk was the reason I could pull more weight. Chalk was the driver to help me press more weight overhead. Running with chalk on my hands would get me in and out the door faster. Chalk was the hero of my work out. Chalk drove me to success.

Then something happened. My hands started tearing more. I spent more and more time letting my hands heal. Chalk slowed me down from the constant re-application. A friend gently told me I was using chalk as a crutch to rest more. After hearing that, I tried my hand at a few benchmark workouts while forgoing chalk. My times improved. I tore my hands less. I attributed my success to giving up chalk. Thus, this began the

No-Chalk Era.
I used to be no-chalk. I used to think chalk was unnecessary. I would avoid using chalk at all costs, even if there was a legitimate need for it. I thought chalk was something newbies used as a means to sneak in more rest. Chalk made people tear and bleed. Chalk was a downright detriment to performance gains.

Then something happened. With sweat coming down my forearms to my wrists one day, I was performing muscle-ups in my workout. Just another set until I was back out the door. Just another rep. Roll my shoulders over the rings, dip, and lock out. And then my right wrist slipped and my armpit met the ring. I lost control and let go of the left ring. Bless my moderate reflexes for saving me from any permanent damage to my limbs. After some rapid introspection, I chalked up my wrists (and just my wrists) and finished my workout. But, I began to re-think my position on chalk. Thus, this began my most pragmatic era, the Some-Chalk era.

Chalk is great when used responsibly.

This means using the minimal amount of chalk necessary to help with certain exercises–mostly pulling exercises. Some people, however, take chalk-use to the extreme and use it for EVERY exercise, which is completely unnecessary and creates additional clean-up work. Is it really necessary to chalk up when doing push-ups? How about squats? Push presses? The fact is, some people view chalk not as a tool but as a habit. These are the ones creating a dust storm around them by over-chalking and then clapping their hands to get rid of the excess. This not only accelerates the consumption of chalk for those that genuinely need it, like those who sweat excessively, but it also simply annoys those around you. A crime scene is not a look we’re going for at the gym. I know the rebuttal is that we at CrossFit Invictus are not a globo-gym and chalk usage is one of the appeals for some people. But let’s be candid for a moment. If you don’t get sweaty hands, how much chalk do you need to get through your workouts?

How To Chalk
Chalk serves the purpose of drying hands to assist with grip issues. It is not magical fairy dust that will make your grip hulk strong. A little bit can go a long away provided you understand where the chalk needs to go. The only part of your hand that needs chalk is the part that will be in contract with the bar, ring, or other apparatus you are utilizing at that moment. The back of your hand does not warrant chalking. The next time you chalk up, understand where your hands are making contact. Take a bit of chalk and rub it in that area. You don’t need a lot, just a light coating. Take your other hand and rub it against the chalked one. Carry on with your bad self.

An Alternative
If you are part of the population that depends on chalk, let me present an alternative: wrist bands. You may see some people in the gym using them already. They are great for the primary reason of soaking up sweat that would otherwise run into your hands. Barring the obvious swagger you gain from wearing them, the wrist band will help control your chalk usage and possibly eliminate your need for it.

In closing, let me reiterate that chalk is a great tool when used responsibly. Over-do it and you run the risk of doing more damage to your hands than good, as well as annoying your fellow CrossFitters. Do yourself and your CF family a favor, use the chalk responsibly.

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